Cholesterol is a waxy substance produced naturally by our body, but the liver also produces about 75% of the cholesterol in our body.

While it is an essential substance that helps our body create vitamin D, hormones and digestive fluids, too much cholesterol in our body can lead to serious health problems like heart disease and stroke. A healthy diet is one of the crucial ways to control cholesterol levels in our body. Here are 5 anti-cholesterol food families you should add to your diet:.

1. High-fiber Fruits and Vegetables

Fruits and vegetables are a rich source of antioxidants, fiber and vitamins that are important for good health.

High-fiber fruits and vegetables can help reduce cholesterol levels by binding cholesterol within the digestive tract and helping to excrete it. They also help to decrease the risk of heart disease and stroke. Here are some high-fiber fruits and veggies you should add to your diet:.

Apples
Avocados
Bananas
Broccoli
Carrots
Brussels sprouts
Sweet potatoes
Kale
Spinach
Oranges
Strawberries

2. Legumes

Legumes are a good source of fiber and protein and can help reduce cholesterol levels in your body.

A study published in the Journal of Nutrition and Metabolism found that consuming legumes can reduce cholesterol levels in the body, especially in people with high cholesterol. Some legumes that you can add to your diet are:.

Chickpeas
Lentils
Black beans
Navy beans
Pinto beans

3. Nuts and Seeds

Nuts and seeds are high in healthy fats, fiber and protein that can lower cholesterol in the body. The American Heart Association states that consuming nuts and seeds regularly can reduce the risk of heart disease.

Some nuts and seeds that you can add to your diet are:.

Almonds
Walnuts
Chia seeds
Flax seeds
Cashews
Pistachios

4. Whole Grains

Whole grains are another source of fiber and complex carbohydrates that can lower cholesterol levels in your body.

A study published in the Journal of Nutrition found that consuming whole grains can help reduce LDL cholesterol, also known as “bad” cholesterol, by 5.8 percent. Some whole grains that you can add to your diet are:.

Brown rice
Quinoa
Whole wheat bread
Barley
Oats

5. Fatty Fish

Fatty fish are rich in omega-3 fatty acids that can lower triglycerides and reduce the risk of heart disease. A study published in the Journal of Lipid Research found that consuming fish oil can lower LDL cholesterol levels by up to 10 percent.

Some fatty fish that you can add to your diet are:.

Salmon
Tuna
Mackerel
Sardines
Trout

In summary, you can add these five food families to your diet to help lower your cholesterol levels. Remember to consume these foods in moderation and to consult your healthcare provider before making any significant changes to your diet.