Who said healthy eating had to be boring? If you’re trying to lower your cholesterol levels, you have plenty of heart-healthy options that taste great and are easy to incorporate into your meals, snacks, and sides. And by filling your plate with colorful fruits, veggies, and whole grains, you’ll reduce your risk of heart disease without skimping on flavor.

Check out these seven low-cholesterol foods you’ll actually want to eat!

1. Omega-3-Rich Foods

Foods like avocados and fish are rich in omega-3 fatty acids, which your body needs to regulate cell function, make hormones, and lower triglycerides. Eating fish won’t directly lower “bad” (LDL) cholesterol, but it will help you raise your “good” (HDL) levels. Plus, fish and avocados — which are packed with monounsaturated fats and Vitamin E — can help you reduce your risk of heart disease or stroke.

Other omega-3-rich foods include: 

• Salmon
• Mackerel
• Broccoli
• Flax seeds
• Chia seeds

2. Extra-Virgin Olive Oil

Extra-virgin olive oil is a smart replacement for omega-6-rich oils, which can trigger inflammation or cause heart problems down the road. It’s filled with antioxidants like oleuropein, which prevents LDL cholesterol from oxidizing (and clogging your arteries). Extra-virgin olive oil also contains Vitamin E, Vitamin K, and monounsaturated fats that can help you lower your chances of heart disease. 

There are plenty of ways you can cook with olive oil, such as:

• Sautéing vegetables in the oil
• Mixing it with vinegar for a salad dressing
• Dipping bread into olive oil
• Using it in marinades for chicken
• Drizzle olive oil over cooked pasta

3. Whole Grains

Oats, barley, bran, and other whole grains are full of soluble fiber, which lowers your LDL levels and your risk of heart disease. Along with slowing down the cholesterol absorption in your bloodstream, this fiber also aids in digestion and helps you feel fuller longer. Plus, whole grains will provide you with more vitamins and minerals than refined grains will.

You’ll find fiber-rich whole grains in:

• Granola bars
• Oatmeal
• Brown rice
• Whole-grain cereal
• Air-popped, unsalted popcorn

4. High-Lycopene Foods

To lower your cholesterol and boost your heart health, look for foods rich in lycopene, a plant nutrient that gives red fruits and vegetables their color. Lycopene also has strong antioxidant properties, which can help your body fight off free radicals that might otherwise cause heart disease and other chronic conditions.

You’ll love colorful, lycopene-rich produce like:

• Tomatoes
• Guavas
• Watermelon 
• Red bell peppers 
• Grapefruit

5. Pectin-Rich Produce

Pectin is a soluble fiber you’ll find in a variety of fruits and vegetables — and it can lower your cholesterol by up to 10%! Along with being a low-calorie snack, pectin-rich produce is also full of antioxidants and anti-inflammatory properties that can help you prevent heart disease and other health problems.

Enjoy a high-pectin fruit or veggie for your next snack, such as:

• Apples
• Oranges
• Strawberries
• Eggplant
• Carrots

6. Tree Nuts

Like avocados and fish, tree nuts are bursting with heart-healthy monounsaturated fats and omega-3s. These nuts also contain phytosterols, a plant compound that keeps your intestines from absorbing cholesterol. And eating half a cup of nuts every day will not only fill you up; it can also reduce your cholesterol levels by up to 10%!

You’ll love snacking on tree nuts like: 

• Almonds
• Walnuts
• Pecans
• Hazelnuts
• Macadamia nuts

7. Legumes

Legumes (like beans and peas) are packed with soluble fiber and minerals. And eating half a cup of legumes each day has been proven to reduce your LDL. If you’re trying to lower your cholesterol (or thinking about going vegetarian) but worried about getting enough protein, legumes are a great alternative to red meat and poultry.

You’ll love cooking with heart-healthy legumes like: 

• Chickpeas
• Kidney beans
• Peas
• Pinto beans
• Lentils 

By eating these low-cholesterol superfoods, you’ll have healthier eyes, arteries, bones, and an overall lifestyle. What’s more, they taste great and might even become part of your new favorite meal or snack!

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post 7 Low-Cholesterol Foods You’ll Actually Want to Eat appeared first on YMCA.