Heart disease is the leading cause of death worldwide, and high cholesterol levels are one of the major risk factors for developing heart disease.

The good news is that changing your diet and including certain foods can help lower your cholesterol levels and reduce your risk of heart disease. Here are ten cholesterol-lowering foods you should be eating:.

1. Oats

Oats are an excellent source of soluble fiber, which helps lower LDL (“bad”) cholesterol levels. Eating a bowl of oatmeal for breakfast can provide you with this wonderful benefit.

If you’re not into oatmeal, you can sprinkle oats on your salads or add them to smoothies. Oatmeal cookies are a healthier option to satisfy your sweet tooth as well.

2. Beans and Lentils

Beans and lentils are another great source of fiber that can help lower your cholesterol levels. They also provide plant-based protein, which can be a healthy alternative to meat. You can add beans or lentils to your soups, salads, and stews.

And don’t forget to try hummus and bean dips as a snack.

3. Nuts and Seeds

Nuts and seeds are high in monounsaturated and polyunsaturated fats, which help lower LDL cholesterol levels. Almonds, walnuts, pistachios, chia seeds, and flaxseeds are good options.

Just be careful with portion sizes since nuts and seeds are high in calories and easy to overeat. A handful a day is enough.

4. Fatty Fish

Fatty fish such as salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids, which can lower triglycerides (another type of fat in your blood) and reduce inflammation. Aim to eat at least two servings of fatty fish per week.

5. Avocado

Avocado is a fruit that contains healthy fats, fiber, and antioxidants. Adding avocado to your meals can help lower your LDL cholesterol levels and improve your heart health. You can eat avocado on toast, in salads, or as guacamole.

6. Olive Oil

Olive oil is a healthy fat that can lower your LDL cholesterol levels and reduce your risk of heart disease. Use olive oil instead of butter or margarine when cooking or baking. You can also drizzle olive oil on your salads or vegetables.

7. Berries

Berries such as strawberries, blueberries, raspberries, and blackberries are packed with fiber and antioxidants, which can lower your LDL cholesterol levels and protect your heart. You can eat them fresh, frozen, or dried.

Add them to your oatmeal, yogurt, or smoothies.

8. Dark Chocolate

Yes, you can eat chocolate and still lower your cholesterol levels! Dark chocolate contains flavonoids, which are antioxidants that can improve your heart health and lower LDL cholesterol levels.

Choose dark chocolate with at least 70% cocoa solids and enjoy it in moderation.

9. Vegetables

Vegetables are high in fiber, vitamins, and minerals, and low in calories and fat. They can help lower your LDL cholesterol levels and reduce your risk of heart disease.

Eat a variety of vegetables every day, including broccoli, spinach, carrots, tomatoes, peppers, and sweet potatoes. Roasting or grilling vegetables brings out their natural sweetness and makes them more appetizing.

10. Whole Grains

Whole grains such as brown rice, quinoa, whole wheat bread, and whole grain pasta are rich in fiber, which can help lower your LDL cholesterol levels and protect your heart.

Choose whole grain options instead of refined grains, which are stripped of their fiber and nutrients. Start by replacing white bread with whole wheat bread or brown rice with quinoa.

Conclusion

If you’re looking to lower your cholesterol levels and reduce your risk of heart disease, including these ten cholesterol-lowering foods in your diet can make a big difference.

Eating a healthy diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats, combined with regular exercise and not smoking, are the best ways to keep your heart healthy.