7 Super Foods to Improve Cholesterol

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The best meal for anyone worried about their cholesterol is a meal low in saturated fat and abundant in fruits and vegetables. And although there are no magic bullets beyond that healthy prescription, certain foods have been shown to give cholesterol levels an extra nudge in the right direction.

Weave some of these whole foods, all pinpointed by research as cholesterol-friendly, into your daily diet, and be sure to try some of our heart-healthy recipes below.

Alcohol

Drinking a glass of wine with dinner—any alcoholic beverage, in fact—has been shown to raise good-cholesterol levels and lower the risk of a heart attack. (Excessive drinking, however, raises heart-disease danger.)

Almonds

Substances in almond skins help prevent LDL “bad” cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk.

• Sprinkle almonds on cereals and salads, nibble on a handful for an afternoon snack.

Avocados

The monounsaturated fats in avocados have been found to lower “bad” LDLs and raise “good” HDLs, especially in people with mildly elevated cholesterol.

• Slice avocadoes into sandwiches and salads or mash with garlic, lemon juice and salsa for a terrific guacamole.

Barley

When volunteers in a USDA study added barley to the standard American Heart Association diet, LDL “bad” cholesterol levels fell more than twice as far.

• Barley makes a great substitute for rice, adds depth to soups and is terrific combined with dried fruits, nuts and a little oil and vinegar for a hearty salad.