Grapefruit

Grapefruit is rich in soluble fiber and antioxidants that help protect against heart disease. Therefore, eat half a grapefruit 3-4 times a week.

Nuts and seeds

Almonds, flax seeds, pistachios, sesame and sunflower seeds reduce the bad (LDL) cholesterol. Walnuts reduce triglycerides.

Therefore, eat half a handful of these seeds every day for snacks.

Oily fish

Omega-3 fatty acids presented in oily fish reduce the triglycerides and the bad cholesterol. Eat fish twice a week. It is best to eat salmon, tuna, sardines and herring.

Apples

Research shows that eating apples or drinking apple juice reduces bad cholesterol in the body. Apples are the perfect snack.

Do not peel the apple. It has a lot of antioxidants and fiber, which are needed by the body.

Oat bran

The fiber found in oat bran binds with acids in the small intestine and prevents the re-absorption of cholesterol.

For breakfast, mix half a cup of oat bran in 1 cup of low-fat milk.

White wine

Phytochemicals, which are in the white wine, raise the levels of good cholesterol and antioxidants that protect the coronary arteries from damage caused by free radicals.

Drink one or two glasses of wine a day, but no more. Grapes are a good source of polyphenols.

Legumes

Legumes are diminishing the bad cholesterol (LDL) and reduce the risk of heart and artery disease.

Soy is also known as a good way to clean the arteries. Include legumes in your daily menu.