Cholesterol is a waxy element that travels through the bloodstream as a part of two different lipoproteins: high-density lipoprotein (HDL) known as good cholesterol and low-density lipoprotein (LDL) or bad cholesterol.

While LDL causes fatty deposits to build up in the blood vessels that cause heart attacks or strokes, HDL helps remove cholesterol from the body through the liver and reduces the risk of heart problems and strokes.

Did you know that a person’s diet plays a crucial role in how healthy their cholesterol levels are? If you eat foods that keep cholesterol within a healthy range, you can reduce the risk of various health issues like heart attack or stroke.

Let’s dive into the 10 foods that can help you lower your cholesterol level.

1. Nuts

A rich source of unsaturated fats , nuts can help lower LDL cholesterol levels, especially when they replace saturated fats in the diet. Since, they are also rich in fiber, they obviate the body from absorbing cholesterol and foster its excretion. You can consume any of the following nuts for a heart-healthy, cholesterol-lowering diet:

• almonds
• cashews
• walnuts
• pistachios
• pecans
• hazelnuts
• brazil nuts

2. Dark Chocolate

Cocoa, which is the main ingredient of dark chocolate, contains flavonoids, which is a group of compounds found in many fruits and vegetables. The antioxidant and anti-inflammatory properties of cocoa can benefit health in various ways. The main flavanols found in cocoa are epicatechin and catechin, and procyanidins.

In a research study, participants drank a beverage containing cocoa flavanol twice a day for a month. It was found, their LDL cholesterol levels and blood pressure had decreased, and their HDL cholesterol levels had increased.

But, you must eat dark chocolate products in limit, as they can be extremely high in saturated fats and sugar.

3. Garlic

For many years, garlic has been used as an ingredient in cooking and as a medicine due to its powerful plant compounds, including allicin, its main active compound. Going by the studies, garlic helps reduce blood pressure and may help lower total and “bad” LDL cholesterol.

By using garlic, you can amplify the taste in a wide range of dishes along with getting many health benefits.

4. Dark Leafy Greens

While vegetables have an indispensable impact on your heart, dark leafy greens such as kale and spinach are particularly beneficial.

Since they contain lutein and other carotenoids, they are known to lower the risk of heart diseases. Carotenoids act as antioxidants to help you get rid of harmful free radicals that can lead to hardened arteries. They are also known to lower cholesterol levels by binding to bile acids and making the body excrete more cholesterol.

5. Fruits & Berries

Fruits are an excellent addition to a heart-healthy diet as they have multiple benefits. Fruits that are rich in soluble fiber help lower cholesterol levels by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.

It has been found that a soluble fiber called pectin lowers cholesterol by up to 10%. It is found in fruits like apples, grapes, citrus fruits and strawberries. Other than that, fruits also contain bioactive compounds that prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory properties. If you eat berries and grapes, which are particularly rich sources of these plant compounds, you can definitely increase “good” HDL and lower “bad” LDL cholesterol within your body.

6. Fatty Fish

Fatty fish, such as mackerel and salmon, are very good sources of long-chain omega-3 fatty acids. These fatty acids improve heart health by increasing “good” HDL cholesterol and lowering stroke risk and inflammation.

Some of the healthiest ways to cook fish are steaming or stewing. Do not fry the fish as it may increase your risk of heart disease and stroke. Also, fish is a major part of the Mediterranean diet, which is extensively known for its benefits on the heart.

7. Avocados

Avocados are a nutrient-dense fruit. They contain monounsaturated fats and fiber — two nutrients that help raise “good” HDL cholesterol and lower “bad” LDL.

To add on to it, various clinical studies have supported the cholesterol-lowering effect of avocados.

A research was conducted on overweight and obese adults with high LDL cholesterol. They ate one avocado daily and lowered their LDL levels more than those who didn’t eat avocados.

8. Legumes

Legumes, interchangeably known as pulses, are a group of plant foods that consist of beans, peas and lentils.

Legumes are a rich source of fiber, minerals and protein. If you replace some refined grains and processed meats in your diet with legumes, you can effectively lower your risk of heart disease.

It is believed that eating a 1/2 cup (100 grams) of legumes per day is effective at lowering “bad” LDL cholesterol by an average of 6.6 mg/dl.

9. Extra Virgin Olive Oil

If you talk about one of the most important foods in the heart-healthy Mediterranean diet, then you cannot really skip out on extra virgin olive oil. Olive oil is an extensive source of monounsaturated fatty acids that can help raise “good” HDL and lower “bad” LDL cholesterol.

The list doesn’t end here, as olive oil is also a good source of polyphenols, some of which reduce the inflammation that can drive heart disease.

10. Green Tea

A cup of tea does more than provide you with a calming effect on a stressful day. You can go for either green or black tea as per your choice as both can help lower cholesterol levels.

While green tea is prepared from unfermented leaves, black tea is prepared from fully fermented leaves of the same plant. It is believed that catechins, a type of antioxidant found in tea, are responsible for its cholesterol-lowering effect. It goes by the simple formula — the more fermented the tea leaves, the lower the catechin content and the higher the caffeine content.

An important point to note is that black tea has two to three times the caffeine of green tea. So, if your preferred black tea keeps you awake at night, look for the decaffeinated form.

So, now that you have a long list of delicious yet healthy foods to lower your cholesterol level, what are you waiting for? Buckle up and start including them in your diet to see some amazing results within your cholesterol levels and body in general.

The Bottom Line

Although you have a comprehensive list of foods, you must remember that there is no single food that will help to lower your cholesterol and it's important to focus on the quality of your overall diet.

You must have a diet rich in plant foods like vegetables, fruit, lentils, whole grains, nuts and seeds to manage your cholesterol, reduce your risk of heart disease and foster your overall body development.

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