Cholesterol is a waxy substance that is present in all cells of the body. However, high levels of cholesterol in the blood can lead to several health problems such as heart disease, stroke, and other cardiovascular diseases.

While medications can help manage cholesterol levels, making dietary changes can also lower cholesterol naturally. In this article, discover some surprising foods that lower cholesterol.

1. Legumes and Beans

Legumes and beans are an excellent source of soluble fiber which binds to cholesterol in the gut and prevent its absorption into the bloodstream.

Soluble fiber also promotes the growth of good bacteria in the gut which further helps to balance cholesterol levels. Some legumes and beans to include in your diet are:.

Black beans
Lima beans
Chickpeas
Red kidney beans
Pinto beans

2. Avocado

Avocado has been shown to improve cholesterol levels by reducing the levels of LDL (bad) cholesterol and increasing the levels of HDL (good) cholesterol. Avocado is also rich in monounsaturated fats which help to lower total cholesterol levels.

Try adding some slices of fresh avocado to your salad or sandwich.

3. Whole Grains

Whole grain foods such as oats, bran, brown rice, and quinoa contain a high level of soluble fiber which can help to lower cholesterol levels. Eating whole grains can also reduce the risk of heart disease.

Try swapping refined grains for whole grains in your meals such as switching from white rice to brown rice or using whole grain bread instead of white bread.

4. Nuts

Nuts are a great source of healthy fats, fiber, and plant sterols which can help to lower cholesterol levels. Some nuts to include in your diet are:.

Almonds
Walnuts
Cashews
Pistachios
Hazelnuts

5. Fatty Fish

Fatty fish such as salmon, mackerel, and tuna are a great source of omega-3 fatty acids which can help to lower cholesterol levels and reduce the risk of heart disease. Try to include fatty fish in your diet at least twice a week.

6. Garlic

Garlic has been shown to lower cholesterol levels by reducing LDL cholesterol. It contains a compound called allicin which is responsible for its cholesterol-lowering properties. Try adding some fresh garlic to your cooking or try garlic supplements.

7. Berries

Berries such as strawberries, blueberries, and raspberries are a great source of antioxidants and soluble fiber which can help to lower cholesterol levels. Try adding some fresh berries to your cereal or smoothie.

8. Soy

Soy products such as tofu, edamame, and soy milk contain a type of fiber called soy protein which can help to lower cholesterol levels. Soy products are also a great source of plant-based protein which can help to reduce the risk of heart disease.

9. Dark Chocolate

Dark chocolate contains antioxidants called flavanols which can help to lower cholesterol levels by reducing LDL cholesterol.

However, it is important to choose chocolate that contains at least 70% cocoa and to eat in moderation as it is also high in calories.

10. Green Tea

Green tea is a great source of antioxidants called catechins which can help to lower cholesterol levels by reducing LDL cholesterol. Drinking green tea regularly can also help to reduce the risk of heart disease and stroke.