High levels of cholesterol can lead to various health problems, including heart disease. If you’re looking to lower your cholesterol without relying on medication, consider incorporating these top seven foods into your diet:.

1. Oats

One of the best foods for lowering cholesterol is oats. Oats contain a type of soluble fiber called beta-glucan, which reduces the absorption of cholesterol into the bloodstream.

Eating just one and a half cups of cooked oatmeal per day can lower your LDL (bad) cholesterol by up to 5.3%.

2. Nuts

Nuts, including almonds, walnuts, and pistachios, contain heart-healthy fats, fiber, and plant sterols which help lower cholesterol. Eating a handful of nuts per day can lower your LDL cholesterol by up to 5%.

However, nuts are high in calories, so be mindful of portion sizes.

3. Fatty Fish

Fatty fish like salmon, mackerel, and sardines contain high levels of omega-3 fatty acids, which can reduce inflammation and lower triglycerides, a type of fat in the blood that raises cholesterol levels.

Eating fatty fish 2-3 times per week can reduce your risk of heart disease.

4. Avocados

Avocados are rich in monounsaturated fats, which can help lower LDL cholesterol levels while increasing HDL (good) cholesterol levels. Eating one avocado per day has been shown to lower LDL levels by up to 22%.

5. Berries

Berries, including strawberries, raspberries, and blackberries, contain high levels of antioxidants called polyphenols, which can help prevent the buildup of cholesterol in the arteries.

Eating 1-2 cups of berries per day can lower your LDL cholesterol levels and reduce inflammation in the body.

6. Legumes

Legumes, including lentils, chickpeas, and beans, are high in fiber and plant-based protein, making them a great choice for lowering cholesterol. Eating a cup of legumes per day can lower LDL cholesterol by up to 5%.

7. Soy

Soy products, including tofu and soy milk, are rich in plant-based proteins called isoflavones which may help lower cholesterol levels. Eating 25 grams of soy protein per day can lower LDL cholesterol by up to 6%.

Incorporating these seven foods into your diet can help lower your cholesterol naturally. However, it’s important to also maintain a healthy lifestyle, including regular exercise and avoiding smoking, to further reduce your risk of heart disease.