Cholesterol is a type of fat that is produced by the liver and found in certain foods.

While it is essential for normal body functioning, excessive amounts of it in the bloodstream can lead to a build-up of plaque in the arteries, increasing the risk of heart disease and stroke. Maintaining a healthy diet is essential for managing cholesterol levels, with some foods found to help lower cholesterol naturally. Here are the top 10 foods to add to your diet:.

1. Oats

Oats are a great source of soluble fiber, which has been found to help lower LDL, or “bad” cholesterol levels.

Soluble fiber works by reducing the absorption of cholesterol in the intestines, thereby helping to prevent the build-up of plaque in the arteries. For best results, it is recommended to consume 1 1/2 to 2 cups of cooked oats per day.

2. Nuts

Nuts, including almonds, walnuts, and peanuts, are high in unsaturated fats, omega-3 fatty acids, and plant sterols, all of which have been found to help lower LDL cholesterol. They also contain fiber and vitamin E, making them a great snack option.

That being said, they are also high in calories, so it is important to consume them in moderation.

3. Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which have been found to help lower triglycerides, reduce inflammation, and improve overall heart health.

It is recommended to consume fatty fish twice a week to obtain the full benefits.

4. Olive Oil

Olive oil is a healthy source of monounsaturated fats, which have been found to help raise HDL, or “good” cholesterol levels while lowering LDL cholesterol levels.

It also contains antioxidants and anti-inflammatory compounds that can help protect against heart disease. It is recommended to use olive oil as a substitute for other oils and fats in cooking.

5. Berries

Berries, including strawberries, blueberries, and raspberries, are high in antioxidants and fiber, both of which have been found to help lower cholesterol levels.

They are also a low-calorie snack option and can be added to a variety of dishes, such as yogurt and oatmeal.

6. Legumes

Legumes, including beans, lentils, and chickpeas, are a great source of plant-based protein and soluble fiber, both of which can help lower LDL cholesterol levels. They are also easy to incorporate into a variety of dishes, such as soups and salads.

7. Garlic

Garlic contains allicin, a compound that has been found to help lower cholesterol levels and improve overall heart health. It is recommended to consume one to two cloves of garlic per day.

This can easily be achieved by adding garlic to various dishes during cooking.

8. Avocado

Avocado is a healthy source of monounsaturated fats, fiber, and plant sterols, all of which have been found to help lower LDL cholesterol levels and improve overall heart health.

It can be added to sandwiches, salads, and smoothies for an extra boost of nutrition.

9. Spinach

Spinach is a great source of lutein, a pigment found in dark leafy greens that has been found to help prevent the accumulation of cholesterol in the arteries. It is also high in fiber, vitamins, and minerals, making it a healthy addition to any meal.

10. Soy

Soy, including tofu and edamame, is a great source of protein, fiber, and plant sterols, all of which have been found to help lower LDL cholesterol levels. It is recommended to consume soy in moderation and as part of a balanced diet.

Conclusion

Lowering cholesterol levels and improving overall heart health can be achieved through following a healthy diet that is high in fiber, healthy fats, and antioxidants.

Incorporating the above foods into your diet is a great way to naturally lower cholesterol levels and improve overall health.