Olive Oil and Avocados

Extra virgin olive oil is one of the most important foods in the heart-healthy Mediterranean diet. Olive oil is high in monounsaturated fatty acids, which may help boost "good" HDL cholesterol while lowering "bad" LDL cholesterol. It also contains polyphenols, some of which help to prevent inflammation, which can lead to heart disease.

Avocados are one of the most nutrient-dense fruits available. They're high in monounsaturated fats and fiber, which help decrease "bad" LDL cholesterol and boost "good" HDL cholesterol. Avocados have been shown to decrease cholesterol in clinical tests. In one study, obese and overweight persons with high LDL cholesterol who ate one avocado daily had lower LDL levels than those who didn't. Avocados, when substituted for other fats, were connected to decreased total cholesterol, LDL, and triglycerides, according to a review of ten trials.