Making small changes in our diet is one way to improve heart health and reduce bad cholesterol levels. Foods higher in soluble fiber help reduce low-density lipoprotein (LDL or “bad”) cholesterol. Plant-based foods and vegetables are low in saturated fats (fats from animal sources) and free of cholesterol. Soluble fiber helps slow the absorption of cholesterol and reduces the amount of cholesterol our liver produces. 

1. Spinach
   It is full of essential vitamins and minerals and helps eliminate bad cholesterol levels in the body. 
2. Broccoli 
   It is a high-fiber vegetable with lots of vitamin C and calcium which helps maintain good heart health. The high fiber sticks to bad cholesterol and removes it from the body. 
3. Carrots
   They are a great source of fiber and beta carotene, which helps with the oxidation of LDL in our bodies.
4. Beetroot
   As a root vegetable, beets are a great source of fiber, both as a soluble and insoluble resource. The nitrates in beets help widen blood vessels and reduce blood pressure levels. 
5. Asparagus
   This veggie provides essential minerals and vitamins, especially folate. Folate eliminates bad cholesterol and improves blood circulation in the body. 
6. Cabbage
   This vegetable is very high in fiber, antioxidants and anti-inflammatory properties which helps prevent heart disease. It’s also an abundant source of vitamin C.
7. Brussels sprouts
   Excellent in lowering cholesterol levels, Brussels sprouts promote a healthier heart! 

An Easy Way to Reduce Fat While Cooking video (1 minute)