When we think about cholesterol, our minds usually go to diet. Your liver has a larger impact on your cholesterol levels than your diet. Seventy-five percent of cholesterol comes from your liver. But, just because only 25 percent of your cholesterol comes from your diet doesn’t mean you should ignore what foods you eat. Sometimes, it’s as much about what you include in your diet as much as what you avoid.

We are taking a closer look at leafy greens, which are so good for health — rich with vitamins, minerals and fiber while being low in calories and cholesterol-free. Research has shown that eating leafy green veggies is linked to a significantly lower risk of heart disease. They contain carotenoids that act as antioxidants and keep arteries supple and have been linked to a lower risk of heart disease. The greens promote the production of nitric oxide, which helps to dilate blood vessels.

If you aren’t a huge fan of salads, you’re in luck. Cooking greens increases their ability to fight high cholesterol. “Interestingly, studies [have shown] that collard greens, kale and mustard greens steamed for 15-20 minutes were better at binding bile acids than their uncooked counterparts,” Dr. Diane McKay said, “Bile acids are produced in the liver and released into the small intestine during digestion. Bile acid-binding is related to the cholesterol-lowering potential of foods.”

Leafy greens contain vitamins A, C, E and K as well as B-vitamins while being low in salt and carbs. They have a significant amount of the B-vitamin folate, which promotes heart health and helps prevent cancer. Because they are rich in fiber and have a low glycemic index, they keep you full despite being low in calories. The fiber also helps your digestive tract and can help keep blood sugar stable.

We love that leafy greens are so versatile. They can be used in salads, wraps and sandwiches, but they also go in soups and stir-fries and into omelets and lasagna. If you’re someone who doesn’t like vegetables — and there is no shame in that — they are a veggie that’s easy to hide. Put them into meatloaf, blend them into mashed sweet potatoes, mac and cheese or light pasta sauces. You can have your greens and enjoy your meal!

Because of their many benefits, we suggest trying new leafy greens today so you can find out what you like best. But, leafy greens do interact with some medications, including anticoagulants, like warfarin. Because of that, if leafy greens aren’t already a normal part of your diet, speak to your doctor or pharmacist about whether leafy greens are right for you or something to avoid. Before making any large changes to your routine, you should always speak to a medical professional who knows your medical history.

Hopefully, this information will inspire you to up the number of green veggies in your life. Be it raw in a salad or cooked in a dish, we hope you enjoy greens soon!