Cholesterol is a type of fat that is found in your blood. Too much of it can accumulate in your arteries, increasing the risk for heart disease and stroke.

However, by incorporating certain foods into your diet, you can help lower your cholesterol levels and improve your heart health. Here are 15 of the best foods to reduce cholesterol:.

1. Oats

Oats are a great source of soluble fiber, which helps to reduce your LDL or “bad” cholesterol. Soluble fiber binds to cholesterol and removes it from your body.

Eating a bowl of oatmeal for breakfast or adding oats to your smoothie can help lower your cholesterol.

2. Fatty fish

Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which can help reduce inflammation in the body and lower triglycerides. Both inflammation and high triglycerides are risk factors for heart disease.

Aim to eat fish at least twice a week.

3. Nuts

Nuts are high in healthy fats, fiber, and protein. Eating a handful of nuts per day can help lower your LDL cholesterol and reduce inflammation. Some good options include almonds, walnuts, and pistachios.

4. Olive oil

Olive oil is rich in monounsaturated fats, which can help lower your LDL cholesterol and raise your HDL or “good” cholesterol. Use olive oil as a replacement for other unhealthy fats such as butter or vegetable oil.

5. Avocado

Avocado is a great source of healthy fats, fiber, and plant sterols. Plant sterols are compounds that can help lower your LDL cholesterol. Add sliced avocado to your sandwich or salad for a heart-healthy meal.

6. Berries

Berries such as strawberries, blueberries, and raspberries are high in antioxidants, which can help reduce inflammation and lower your risk for heart disease. Add berries to your yogurt or oatmeal for a delicious and healthy breakfast.

7. Legumes

Legumes such as beans, lentils, and chickpeas are high in soluble fiber and protein. Eating legumes regularly can help lower your LDL cholesterol and triglycerides. Try adding beans to your salads or making a lentil soup for a heart-healthy meal.

8. Garlic

Garlic is a powerful antioxidant that can help lower your LDL cholesterol and reduce inflammation. Add garlic to your meals for a delicious and healthy flavor.

9. Spinach

Spinach is a great source of lutein, a plant compound that can help reduce your risk for heart disease by preventing cholesterol from sticking to your artery walls. Add spinach to your salads or omelets for a heart-healthy meal.

10. Green tea

Green tea is high in antioxidants called catechins, which can help reduce inflammation and lower your cholesterol levels. Drinking green tea regularly can also improve your cardiovascular health.

11. Whole grains

Whole grains such as brown rice, quinoa, and whole wheat pasta are high in fiber, which can help reduce your LDL cholesterol and improve your digestion. Swap out white rice or pasta for whole grain options for a healthier meal.

12. Dark chocolate

Dark chocolate is high in flavanols, which can help improve your cardiovascular health by reducing inflammation and improving blood flow. Choose dark chocolate with at least 70% cocoa for the best health benefits.

13. Apples

Apples are high in pectin, a type of soluble fiber that can help lower your LDL cholesterol. Eating apples regularly can also help improve your digestion and reduce your risk for heart disease.

14. Sterol-fortified foods

Some foods such as margarine, yogurt, and orange juice are fortified with plant sterols. Plant sterols can help lower your LDL cholesterol by blocking the absorption of cholesterol in your intestines.

15. Soy

Soy products such as tofu and soy milk are high in plant-based protein and fiber. Eating soy can help lower your LDL cholesterol and improve your cardiovascular health.