High cholesterol levels can increase the risk of heart disease and other cardiovascular issues. However, making simple dietary changes can help manage cholesterol levels and promote heart health.

Incorporating specific foods into your daily diet can have a positive impact on your cholesterol levels. Here are seven everyday foods that can help lower your cholesterol:.

1. Oats and Whole Grains

Oats and whole grains are rich in soluble fiber, which can help reduce cholesterol levels. Soluble fiber forms a gel-like substance in the digestive system, which binds to cholesterol and prevents its absorption into the bloodstream.

Start your day with a bowl of oatmeal or bran cereal to kickstart your cholesterol-lowering journey.

2. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Omega-3 fatty acids have been shown to lower blood triglyceride levels and increase HDL (good) cholesterol.

Aim to consume fatty fish at least twice a week to reap the heart-healthy benefits.

3. Nuts

Nuts, including almonds, walnuts, and peanuts, are packed with monounsaturated fats, fiber, and plant sterols. These components work together to lower LDL (bad) cholesterol levels. However, keep portion sizes in mind, as nuts are calorie-dense.

Enjoy a handful of nuts as a snack or sprinkle them on top of salads or yogurt.

4. Olive Oil

Olive oil is known for its heart-healthy properties. It contains monounsaturated fats, which can help reduce LDL cholesterol levels.

Substitute butter, margarine, or other oils with extra virgin olive oil in your cooking and salad dressings to take advantage of its cholesterol-lowering benefits.

5. Beans and Legumes

Beans and legumes, such as lentils, chickpeas, and kidney beans, are rich in soluble fiber and plant-based protein. Regular consumption of beans and legumes has been linked to lower LDL cholesterol levels.

Incorporate them into soups, stews, or salads for a substantial cholesterol-lowering boost.

6. Fruits and Berries

Fruits and berries are packed with essential vitamins, minerals, antioxidants, and soluble fiber. Apples, citrus fruits, grapes, and berries have been found to have cholesterol-lowering properties.

As part of a balanced diet, fruits and berries can help maintain healthy cholesterol levels.

7. Dark Chocolate

Dark chocolate, with a high cocoa content of at least 70%, is rich in antioxidants called flavanols. Flavanols have been shown to lower LDL cholesterol levels, improve blood flow, and reduce the risk of blood clots.

Enjoy a small serving of dark chocolate as an occasional treat while reaping its heart-healthy benefits.