High cholesterol in your blood can increase your risk of heart diseases and strokes. But the good news is that you can reduce your cholesterol levels by eating a healthy diet that is rich in natural foods.

Here are some of the best natural foods that can help lower your cholesterol:.

1. Oats

Oats are one of the best foods for lowering cholesterol thanks to their high soluble fiber content. Soluble fiber helps to reduce the absorption of cholesterol into your bloodstream, thereby lowering your total cholesterol levels.

You can eat oats as oatmeal for breakfast, or add oats to your smoothies, cookies, and other baked goods.

2. Fatty Fish

Fatty fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to lower triglycerides and increase HDL (good) cholesterol levels.

Omega-3 fatty acids can also reduce inflammation in your body, which is beneficial for heart health. Aim to eat fatty fish at least two times per week to reap these health benefits.

3. Nuts

Nuts such as almonds, walnuts, and pistachios are high in fiber, protein, and healthy fats. Research has shown that eating nuts can help to reduce LDL (bad) cholesterol levels by up to 10%.

It’s best to eat nuts in their natural state (without added salt or sugar), and in moderation since they are also high in calories.

4. Avocado

Avocado contains a healthy type of fat called monounsaturated fat, which can help to lower LDL cholesterol levels. It’s also rich in fiber and potassium, which are beneficial for heart health.

You can add avocado to your salads, sandwiches, or smoothies for an extra nutrient boost.

5. Beans

Beans such as kidney beans, black beans, and chickpeas are rich in fiber, protein, and other important nutrients. Research has shown that eating beans can help to lower LDL cholesterol levels by up to 5%.

You can add beans to your soups, stews, salads, or use them as a meat substitute in your favorite dishes.

6. Fruits

Fruits such as apples, bananas, oranges, and strawberries are high in fiber and antioxidants, which can help to lower LDL cholesterol levels and reduce inflammation in your body.

Aim to eat at least two servings of fruits per day to get these health benefits.

7. Vegetables

Vegetables such as broccoli, spinach, sweet potatoes, and kale are rich in fiber, vitamins, and minerals. They are also low in calories, making them an excellent choice for maintaining a healthy weight.

Research has shown that eating vegetables can help to lower LDL cholesterol levels and reduce the risk of heart diseases.

8. Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread are high in fiber, vitamins, and minerals. They are also low in fat and cholesterol.

Eating whole grains can help to reduce LDL cholesterol levels, lower blood pressure, and improve overall heart health.

9. Tea

Tea, especially green tea, is rich in antioxidants called catechins, which can help to lower LDL cholesterol levels and reduce the risk of heart diseases. Aim to drink at least one cup of tea per day to get these health benefits.

10. Dark Chocolate

Dark chocolate contains flavonoids, which are a type of antioxidant that can help to lower LDL cholesterol levels and reduce the risk of heart diseases.

It’s best to choose dark chocolate that is at least 70% cocoa, and to eat it in moderation since it’s also high in calories.