![olive oil](https://www.besthealthmag.ca/wp-content/uploads/2016/01/olive-oil_1.jpg?fit=353%2C236)
Olive oil
Numerous studies have shown that olive oil not only lowers LDL but also raises HDL. One study found that people who ate about 2 tablespoons of olive oil a day had lower LDL levels in just one week. Use it in garlic bread, salad dressings, in place of margarine, and in place of other oils when sautéing.
![walnuts](https://www.besthealthmag.ca/wp-content/uploads/2016/01/nuts_2.jpg?fit=353%2C234)
Nuts
Enjoy nuts. They are packed with heart-healthy unsaturated fats, including omega-3s. Walnuts and almonds seem to be especially good at lowering LDL. Eat a shotglass-size serving a day and watch your numbers drop. But nuts contain a lot of calories, so make sure you eat them instead of-not in addition to-other snacks.
![Avocado](https://www.besthealthmag.ca/wp-content/uploads/2016/01/avocado-food.jpg?fit=353%2C288)
Avocado
Have an avocado a day and you might lower your LDL by as much as 17 percent. True, avocados are very high in fat, but it’s mainly the unsaturated kind.
![peanut butter](https://www.besthealthmag.ca/wp-content/uploads/2016/01/pb.jpg?fit=353%2C295)
Peanut butter
Eat peanut butter! That’s right, peanut butter. Yes, it’s high in calories, but most of the fat it contains is unsaturated. Buy a “natural” brand that contains no hydrogenated oils.
Related:
• 4 foods that boost good cholesterol
• Quiz: Are you at risk for high cholesterol?
• 9 ways to lower your risk of high cholesterol