7 heart-healthy foods to lower cholesterol and blood pressure


Oats and oatmeal are high in soluble fiber, which can help reduce LDL (bad) cholesterol levels. They also contain beta-glucans, a type of fiber known for its cholesterol-lowering effects.

Fatty Fish:

Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have been shown to lower triglycerides, reduce inflammation, and decrease blood pressure.


Nuts, such as almonds, walnuts, and pistachios, are high in unsaturated fats, fiber, and plant sterols, all of which can help lower cholesterol levels.


Berries like strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, including flavonoids and anthocyanins, which have been associated with a reduced risk of heart disease.

Leafy Greens:

Leafy greens such as spinach, kale, Swiss chard, and collard greens are low in calories and high in vitamins, minerals, and antioxidants.


Avocados are rich in monounsaturated fats, which can help lower LDL cholesterol levels and raise HDL (good) cholesterol levels. They are also a good source of potassium, which can help regulate blood pressure.


Legumes, including beans, lentils, chickpeas, and peas, are high in soluble fiber, protein, and minerals such as potassium and magnesium