Top Foods to Help Lower High Cholesterol

Specifically, focusing on heart-healthy fats like avocados, nuts, and olive oil, while avoiding processed foods and trans fats (often found in fried foods), can help you keep your cholesterol levels in check.

Nutritionist Bhakti Arora Kapoor, a nutritionist working in India, has pointed out foods that help reduce high cholesterol.

High cholesterol levels can lead to an increased risk of high blood pressure, heart disease and stroke.

Oatmeal

An easy first step to lowering your cholesterol is to eat a bowl of oatmeal for breakfast. Oats provide 1 to 2 grams of soluble fiber. Adding a banana or a few strawberries is a great way to do this.

Additionally, barley and other whole grains also contain soluble fiber, which helps reduce the risk of heart disease.

Beans

Beans are especially rich in soluble fiber, minerals, and protein. Replacing refined grains and processed meats with beans can help lower cholesterol and the risk of heart disease.

Eggplant and okra

Eggplant and okra are rich sources of soluble fiber. The Mayo Clinic (USA) says: Soluble fiber can reduce the absorption of cholesterol into the blood. 5 - 10 grams of soluble fiber or more per day will reduce bad cholesterol.

Eggplants are also a rich source of soluble fiber.

Nuts

Many studies show that almonds, walnuts, peanuts and other nuts are good for the heart and help lower bad cholesterol. Apples, pears, grapes, strawberries, citrus fruits These fruits are rich in pectin, a soluble fiber that helps lower bad cholesterol.

Soybeans

Consuming soy and products like tofu and soy milk is an effective way to lower cholesterol, according to Harvard Health.

Fatty fish

Eating fish 2-3 times a week can lower bad cholesterol in 2 ways: Eating fish instead of meat helps reduce the consumption of saturated fat in meat, which is known to increase bad cholesterol levels, fish is rich in omega-3 fats, which help lower bad cholesterol. Omega-3 also reduces triglycerides and prevents heart rhythm disorders.

Garlic

Garlic contains high levels of allicin, a compound that has been shown to significantly reduce total and bad cholesterol. Raw garlic is more effective than cooked garlic, according to Hindustan Times.

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