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If you’re worried about high cholesterol or overall heart health, you’re not alone. Many people feel anxious about the idea of taking medication or get caught up in viral claims about “miracle cures.” But the truth is, real research shows that everyday food choices, alongside medical care, can make a meaningful difference for your heart.
Yes, cholesterol-lowering medications such as statins are safe and effective for many people. But diet plays an important role, too. In fact, two foods in particular have been consistently shown to lower LDL (“bad”) cholesterol and support cardiovascular health.
1. Nuts (Especially Walnuts and Almonds)
What the research shows:
A 2020 review in The American Journal of Clinical Nutrition found that eating a handful of nuts daily lowered LDL cholesterol by around 5%.
Walnuts are rich in omega-3 fatty acids, which reduce inflammation and improve blood vessel function.
Regular nut consumption also boosts HDL (“good”) cholesterol and reduces oxidative stress.
How to include them:
Aim for about 1 ounce (a small handful) per day.
Add to oatmeal, yogurt, or salads.
Choose raw or dry-roasted varieties; avoid those coated in sugar or salt.
2. Oats and Whole Grains (Especially Oatmeal)
What the research shows:
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