It is important to maintain healthy cholesterol levels to keep your heart and body healthy. High cholesterol levels can increase the risk of heart disease, stroke, and other health problems.

Eating a healthy diet and engaging in regular physical activity are two ways of reducing cholesterol levels.

In this article, we will discuss several types of foods that help in lowering cholesterol levels naturally.

1. Oats and Barley

Oats and barley are two of the best foods that can help in reducing cholesterol levels. These foods contain a type of soluble fiber called beta-glucan that helps in blocking the absorption of cholesterol in the body.

Eating just 3 grams of soluble fiber from oats or barley each day can reduce LDL (the “bad”) cholesterol by 5-10%.

2. Nuts

Nuts are rich in monounsaturated and polyunsaturated fats, fiber, and plant sterols. Eating a handful of nuts each day, such as almonds, peanuts, walnuts, or pistachios, can help in reducing cholesterol levels.

However, nuts are high in calories, so it is important to eat them in moderation.

3. Fruits and Vegetables

Fruits and vegetables are rich in fiber, vitamins, minerals, and antioxidants. Eating a diet rich in fruits and vegetables helps in reducing the risk of heart disease and stroke.

Berries, apples, citrus fruits, avocados, leafy greens, broccoli, and carrots are some examples of fruits and vegetables that are known for their cholesterol-lowering properties.

4. Legumes

Legumes such as lentils, beans, peas, and chickpeas are rich in soluble fiber, protein, and minerals. They help in reducing cholesterol levels and maintaining healthy blood sugar levels.

Eating legumes a few times a week can provide significant health benefits and reduce the risk of various chronic diseases.

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5. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help in reducing inflammation, improving heart health, and reducing cholesterol levels. Eating fatty fish twice a week can provide significant health benefits.

6. Olive Oil

Olive oil is rich in monounsaturated fats, which can help in reducing LDL cholesterol levels. It also contains antioxidants that help in reducing inflammation and improving heart health.

Using olive oil as a substitute for butter or margarine can reduce the risk of heart disease.

7. Whole Grains

Whole grains such as brown rice, whole wheat, quinoa, and bulgur are rich in fiber, vitamins, and minerals. They help in reducing cholesterol levels and maintaining healthy blood sugar levels.

Eating whole grains instead of refined grains can provide significant health benefits.

8. Garlic

Garlic is a superfood that has many health benefits. It contains a substance called allicin, which can help in reducing cholesterol levels and improving heart health. Eating garlic raw or cooked on a regular basis can provide significant health benefits.

9. Dark Chocolate

Dark chocolate contains flavanols, which are antioxidants that help in improving heart health. Eating a small amount of dark chocolate (about 1 ounce) each day can help in reducing LDL cholesterol levels and improving blood pressure levels.

However, it is important to choose dark chocolate that is high in cocoa content and low in sugar.

10. Green Tea

Green tea is rich in antioxidants called catechins, which help in reducing inflammation and improving heart health. Drinking green tea regularly can help in reducing LDL cholesterol levels and improving blood flow.

It is important to choose high-quality green tea and avoid adding sugar or milk.