If you are already consuming plenty of cholesterol-lowering foods then keep up the good work. But, if you’re idea of eating well is to opt for high cholesterol snacks like extra-buttered popcorn, then you might want to consider adding the following healthy foods to your diet instead:

Simply changing your morning meal may be the key to lowering your cholesterol. Adding two servings of oats to your breakfast, can lower LDL cholesterol (bad kind) by 5.3% in just 6 weeks. A substance called beta-glucanis present in oats and is known to absorb LDL, which your body then excretes.

One of the natural health wonders of the world are omega-3 fats, which have been known to fight off heart disease, dementia and many other diseases. They are also a cholesterol-lowering fats as well. According to research conducted from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%!

Now, I bet you didn’t expect this next food to be a part of a heart healthy diet.

Chocolate, contains a powerful antioxidant that helps build HDL cholesterol levels. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.

Blueberries contain a powerful antioxidant called pterostilbene that is known to help lower LDL cholesterol as well. Try tossing a cup of frozen blueberries together with a half-cup of orange juice and vanilla-flavored yogurt into a blender for a healthy breakfast drink.

Lastly, Oranges and other citrus fruits contain pectin. Pectin forms a gooey mass in your stomach that traps cholesterol and carries it out of your body before it can be absorbed into your bloodstream. Just one medium orange provides 2 to 3 grams of soluble fiber, as well as other beneficial nutrients such as vitamin C, folate, and potassium. Choose thick-skinned varieties for the best taste and easiest peeling and you’re good to go!

But wait, SALUD has another great cholesterol-lowering suggestion for you!


It reduces the levels of bad cholesterol and helps to prevent heart issues by strengthening the immune system. It’s a natural colon cleanser. It contains spiruline.

Suggested dose: 2 in the morning – 2 in the afternoon – 2 at night