12 Beans, beansthey really are good for your heart

If you’re looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol (the bad kind) by 5.3 percent in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. Banish bland oats with this Advertisement - Continue Reading Below. 

Shoes & Gear Races - Places, scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on lowering cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9 percent. In addition, those who had high cholesterol going into the study saw a 12 percent drop in LDL. So go ahead and drink a glass for that lowering cholesterol benefit.

Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research 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 percent. (Here's everything you need to know about a study published in.)

If you’re looking for that perfect snack food that lowers cholesterol levels, research shows that you should get cracking! Muscle-Building Proteins for Vegetarians published by Diabetes Care, people who noshed on 30 grams of whole walnuts 6 days a week for 1 month lowered their HDL cholesterol to total cholesterol ratios and LDL cholesterol was lowered by 10 percent. Almonds and cashews are other good options. However, while nuts are heart healthy, they’re also high in calories, so practice portion control—30 grams is about an ounce.

While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10 percent in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease. (Here’s High-Protein Snacks for Runners every time.)

Related: Nutrition & Weight Loss

Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8 percent. The key to this heart-healthy food that lowers cholesterol is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.

Yes! Chocolate is one of the foods that lowers cholesterol. This powerful antioxidant helps build HDL cholesterol levels. In a 2007 Running Shoes - Gear AJCN, participants who were given cocoa powder had a 24 percent increase in HDL levels over 12 weeks, compared with a 5 percent increase in the control group. 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.

Switching to a margarine with plant sterols could help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption; a Running Shoes - Gear AJCN found that nondiabetic persons who had a higher plant sterol–based diet were able to lower LDL cholesterol by 15 percent.

Aside from adding zing to almost any dish, garlic makes the list of foods that lower cholesterol; it’s also been found to prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day of this powerful cholesterol fighting food.

Good news: This common cooking ingredient can help your health. Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.

This popular green food that lowers cholesterol contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a “golden” reputation for guarding against age-related macular degeneration, Heres Exactly What to Eat Before a Half Marathon research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls “shrug off” cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish. 

Related: 3 What Is a Healthy Body Fat Percentage

Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Here’s Running in the Cold.