7. Olive Oil
Olive oil is high in monounsaturated fat that helps lower bad LDL cholesterol levels. This is turn lowers the risk of heart disease and stroke. In addition, it is rich in vitamin E, an antioxidant that is good for your heart and overall health.
Use 2 tablespoons of extra-virgin olive oil daily as a replacement for less healthy oils. You can use this oil to sauté vegetables, make salad dressing or as a dip for bread.
Note: As olive oil is high in calories, avoid excessive use.
Avocados are a good source of monounsaturated fats that can help reduce LDL levels in people who are overweight or obese. Monounsaturated fats also help raise HDL levels. Avocados also contain plant sterols that have cholesterol-lowering properties.
In addition, they are rich in protein, fiber, B-complex vitamins, vitamin K and several minerals that are good for your overall health.
Eat an avocado daily. You can add avocado slices to salads and sandwiches or eat them as a side dish.