6. Sardines
Just like salmon, their more common marine relatives, sardines are ridiculously rich in omega-3 fatty acids. Omega-3’s not only lowered LDL cholesterol, but they’re also potent anti-inflammatories, and they significantly reduce blood levels of artery-clogging triglycerides. I’m convinced that most people who turn up their noses at the mere mention of sardines haven’t tried them. If that’s you, consider this yummy open-faced sandwich: spread two slices of whole wheat bread with a little bit of low-fat mayo and top each half with a couple of canned sardines, a slice of tomato, and a few fresh basil leaves.
7. Walnuts
Walnuts contain monounsaturated fats that help reduce total cholesterol and LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to reverse the arterial damage caused by saturated fats. Rich in mono- and polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease
8. Garlic
Many studies have demonstrated that eating garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it contains the active substance called Allicin. Additionally, there is some debate as to which form (powder, extract, oil, tablet, raw) of garlic is the best in lowering cholesterol levels. Some studies suggest that garlic powder may have lower amounts of allicin, one of the active ingredients in garlic.