High cholesterol levels can put you at risk for serious health conditions such as heart disease and stroke. One of the best ways to keep cholesterol levels in check is by eating a healthy diet.

Certain foods are known to help lower cholesterol levels, and incorporating them into your meals can help keep your cholesterol levels within a healthy range.

1. Oats

Oats are a great source of soluble fiber, which helps to reduce LDL cholesterol levels in the blood. Eating just one and a half cups of oatmeal for breakfast every day can lower your cholesterol by up to 5.3% in just 6 weeks.

Other whole grains such as barley and brown rice can also help lower cholesterol levels.

2. Walnuts

Walnuts are a great source of healthy fats, fiber, and protein. Eating just a handful of walnuts every day can help reduce LDL cholesterol levels in the blood.

Studies have shown that eating about ⅓ cup of walnuts every day for 4 weeks can lower LDL cholesterol levels by up to 16%.

3. Avocado

Avocado is high in monounsaturated fats, which can help to lower LDL cholesterol levels in the blood. Eating just one avocado every day for four weeks can help to reduce LDL cholesterol by up to 13.5%.

Avocado is also a good source of fiber, which can help to keep cholesterol levels in check.

4. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids which can help to lower triglycerides and LDL cholesterol levels in the blood.

Eating fatty fish just two times a week can help to reduce the risk of heart disease and stroke.

5. Garlic

Garlic contains allicin, a compound that has been shown to help lower cholesterol levels in the blood. Eating just one or two cloves of garlic every day can help to reduce LDL cholesterol by up to 10%.

Garlic is also a natural blood thinner and can help to reduce the risk of heart disease and stroke.

6. Dark Chocolate

Dark chocolate is high in flavonoids, which can help to increase HDL cholesterol levels in the blood. Eating just a small amount of dark chocolate every day can help to reduce the risk of heart disease and stroke.

However, it is important to choose dark chocolate that is at least 70% cocoa to get the most health benefits.

7. Almonds

Almonds are high in healthy fats, fiber, and protein. Eating just a handful of almonds every day can help to reduce LDL cholesterol levels in the blood.

One study showed that eating just 1.5 ounces of almonds every day for 6 weeks can lower LDL cholesterol levels by up to 5.3%.

8. Spinach

Spinach is high in lutein and zeaxanthin, compounds that can help to prevent the buildup of cholesterol in the arteries. Eating just one cup of spinach every day can help to reduce the risk of heart disease and stroke.

Spinach is also a good source of fiber, which can help to keep cholesterol levels in check.

9. Apples

Apples are high in pectin, a type of soluble fiber that can help to reduce LDL cholesterol levels in the blood. Eating just one apple every day can help to lower cholesterol levels by up to 4%.

Apples are also a good source of antioxidants, which can help to prevent the buildup of cholesterol in the arteries.

10. Green Tea

Green tea is high in catechins, compounds that can help to reduce LDL cholesterol levels in the blood. Drinking just 3 cups of green tea every day can help to lower cholesterol levels by up to 5%.

Green tea is also a good source of antioxidants, which can help to prevent the buildup of cholesterol in the arteries.

Conclusion

Incorporating these foods into your diet can help to keep your cholesterol levels within a healthy range.

Along with eating a healthy diet, it is important to exercise regularly, maintain a healthy weight, and not smoke to help lower your risk of heart disease and stroke.