High cholesterol levels can increase the risk of heart disease and other cardiovascular issues. While medication can help reduce cholesterol, making dietary changes is also crucial.

Certain foods have been found to effectively lower cholesterol levels without any adverse side effects. By incorporating these foods into your diet, you can naturally lower your cholesterol levels and improve your heart health. Here are the top nine foods to help reduce high cholesterol naturally:.

1. Oats and Barley

Oats and barley are rich sources of soluble fiber, which can help lower LDL (bad) cholesterol levels. Consuming just two servings of oats or barley, such as oatmeal or barley cereal, can lower cholesterol levels by 5% in as little as six weeks.

Start your day with a bowl of oatmeal or switch to whole grain barley in your soups and stews to reap the benefits.

2. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Omega-3 fatty acids have been found to reduce inflammation and lower triglyceride levels, thus lowering the risk of heart disease.

Aim to consume fatty fish at least twice a week to reap the cholesterol-lowering benefits.

3. Nuts

Nuts, including walnuts, almonds, and pistachios, are rich in monounsaturated fats, which have been shown to reduce LDL cholesterol levels. Additionally, they are packed with fiber, magnesium, and antioxidants that promote heart health.

However, nuts are high in calories, so it’s important to enjoy them in moderation.

4. Avocado

Avocado is a nutrient-dense fruit that is rich in monounsaturated fats, fiber, and antioxidants. Including avocado in your diet can help raise HDL (good) cholesterol levels while lowering LDL cholesterol levels.

Add avocado slices to salads, use it as a spread, or enjoy guacamole for a delicious and heart-healthy treat.

5. Olive Oil

Olive oil is a staple in the Mediterranean diet, which has consistently shown to improve heart health. It is rich in monounsaturated fats and antioxidants, and consuming it regularly can help lower LDL cholesterol levels.

Replace other cooking oils and fats with olive oil to enjoy its cholesterol-lowering benefits.

6. Soy Products

Soy products, such as tofu and soy milk, contain high levels of polyunsaturated fats, fiber, vitamins, and minerals. Consuming soy can significantly reduce LDL cholesterol levels, especially when it replaces animal-based proteins.

Incorporate soy products into your diet as a healthy and cholesterol-lowering alternative.

7. Beans and Legumes

Beans and legumes, including lentils, chickpeas, and black beans, are low in fat and high in fiber. They are an excellent source of plant-based protein and can help lower LDL cholesterol levels.

Add beans and legumes to soups, salads, and side dishes for a heart-healthy boost.

8. Fruits and Berries

Fruits and berries, such as apples, pears, berries, and citrus fruits, are not only rich in vitamins and minerals but also in soluble fiber.

Soluble fiber binds to cholesterol in the digestive system, preventing it from being absorbed into the bloodstream. Incorporate a variety of fruits and berries into your diet to enjoy their cholesterol-lowering benefits.

9. Dark Chocolate

Yes, you read it right! Dark chocolate, particularly varieties with a high cocoa content (70% or more), can actually help improve heart health.

Dark chocolate is rich in antioxidants called flavonoids, which have been shown to increase HDL cholesterol and reduce LDL cholesterol oxidation. Enjoy a small piece of dark chocolate as an occasional treat to boost heart health.