“Bad” cholesterol (LDL) increases the risk of heart disease, and the best way to reduce it is to consume fiber.

According to cardiologist Elisabeth Klontas, fiber “binds” cholesterol in the digestive system and removes it from the body before it enters our circulatory system.

The American Heart Association recommends consuming 25 grams of fiber per day.

Listed below are five fiber-rich foods for a healthy heart.

1. Oats

It is advisable to consume half a glass of oats a day. It is high in fiber and antioxidants, which improve blood vessel function and lower blood pressure.

For example, you can mix oatmeal with yogurt or cook it and serve it with blueberries and cinnamon.

2. Chickpeas

All legumes and beans are good for us, but chickpeas are ideal because they can be prepared in different ways.

You can put them in your salad, serve with meat, or bake them in the oven.

Chickpeas are rich in potassium and magnesium, two important elements for controlling blood pressure. One cup of chickpeas contains nearly 15 grams of protein, 12 grams of fiber, and a quarter of the iron you need daily.

3. Rocket

Green vegetables of all kinds and sizes should be included in our daily diet. Two cups of arugula contains one gram of fiber and only 10 calories.

Arugula is a great source of beta-carotene, which converts to vitamin A. In turn, this vitamin helps our eyesight, immune system, and skin.

4. Almond

All raw, unprocessed nuts are an excellent choice for our daily diet.

A handful of almonds contains 3.5 grams of fiber, 6 grams of protein, and almost 40% of the recommended daily value of vitamin E.

Chia seeds and flaxseed are also high in fiber and high in protein and omega-3 fats.

5. Avocado

A regular size avocado contains 14 grams of fiber.

One avocado contains only 300 calories and is a source of many vitamins, minerals and monounsaturated fats.

According to CNBC

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