THE SMART BITE

Your Body Already Has What It Needs

Heart disease is still the #1 killer in America. And yet — according to the American Heart Association and the World Heart Federation, 80% of cardiovascular disease is preventable. Let that land for a second.

Your body already makes all the cholesterol it needs. So does every animal — because they need it for their brains too. So when we eat animal foods, we're just adding more on top of what our bodies already produce. Plants? They don't need to make cholesterol — so they never do.

New guidelines from the American College of Cardiology now recommend people start paying attention to their cholesterol as early as age 30. Not because it's too late — because it's the perfect time. Prevention is most powerful before damage happens.

The good news? Some of the most effective tools for lowering LDL cholesterol — the "bad" kind that builds up in your arteries — aren't medications. They're foods. Foods you already know.

YOUR SMALL STEP

Each day, eat one LDL-lowering food. Replace a food that raises LDL —
even better.

A bowl of oatmeal for breakfast
Beans or lentils at lunch
A handful of walnuts as a snack
An apple or pear after dinner

Your heart is worth one small addition a day.

Pigs Tips

Foods that lower LDL:

Oats and barley — soluble fiber that binds to cholesterol and removes it from your body
Beans, lentils, and soy — consistently linked to lower LDL; plant sterols block cholesterol absorption
Nuts — especially walnuts and almonds; one handful a day linked to 20% lower cardiovascular risk
Avocado — monounsaturated fats that lower LDL and raise HDL (the good kind)
Fruits high in soluble fiber — apples, pears, citrus
Leafy greens and vegetables — fiber-rich, zero cholesterol, zero saturated fat
Flaxseeds and chia seeds — omega-3s and fiber, both protective for heart health

Foods that raise LDL:

Butter, cheese, and cream
Red meat and processed meats (beef, pork, lamb)
Whole milk
Chicken skin and dark meat
Coconut oil

*The American Heart Association, Mayo Clinic, and American College of Cardiology all agree.

Go Deeper

How to Reverse Heart Failure with Diet - NutritionFacts.org
Yes, reverse. Dr. Greger breaks down the evidence.

High Cholesterol (Hypercholesterolemia) - Harvard Health
"...getting the majority of daily food calories from plant sources, especially fruits and vegetables, grains, beans, nuts, and seeds"

Sautéed Spinach with Pumpkin Seeds & Flax

Every ingredient here is working for your heart. When topped with lentils, these sautéed greens are one of the most protective combinations of whole plant foods you can put in a bowl.

And it comes together in minutes.

BUILD YOUR BOWL

PIGS' INSPIRATION AND SMILES

"My mission in life is not merely to survive, but to thrive."
— Maya Angelou

Your heart was built for more than just getting by. 💚