Fat-lowering foods

Eating a diet high in fat is the cause of heart disease. To keep fat under control, it is important to pay attention to the food we eat, say nutritionists. Eating the right food choices can help reduce cholesterol and improve heart health.

Olive oil

Several studies have shown that olive oil can help lower blood cholesterol. People living in countries that use olive oil for cooking have been found to have fewer heart disease problems.


Onion plays an important role in reducing cholesterol levels. Quercetin, a pigment present in onions, acts as an antioxidant. It prevents fatty deposits from clogging blood vessels.

Studies have shown that cooked onions control blood cholesterol better than raw onions. Like onions, garlic also has the ability to lower bad cholesterol in the blood. Onions and garlic help maintain healthy blood pressure.


Beans, peas, chickpeas, and lentils help reduce cholesterol. The Canadian Medical Journal reports that consuming either of these once a day can reduce bad cholesterol by 5 percent for six weeks. Beans, a legume that is high in fiber, are reported to control cholesterol.


Turmeric also helps in reducing blood cholesterol. Curcumin, an inflammation-controlling chemical in turmeric, is responsible for lowering cholesterol in the blood.


The healthy fats and fiber in almonds help lower blood cholesterol. A study found that people who ate almonds daily for six weeks had an increase in good cholesterol.


Avocados contain fat-soluble vitamins, which help you get healthy fats. In moderation, butter, like olive oil, is a great source of good fats.

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