7 Foods You Need to Add to Your Diet for Lower Cholesterol

When it comes to heart health, cholesterol is often the most essential aspect. While your bodies need cholesterol to function properly, too much bad or LDL cholesterol can actually lead to clogged arteries, which leads to a higher risk of heart disease and stroke. 

According to the Centers for Disease Control and Prevention (CDC), nearly 38 percent of adults in the U.S. alone have high cholesterol. Despite this, many still remain unaware of the risks.

Diet plays a significant role in managing cholesterol levels in the body. Did you know that certain foods can actually help lower LDL cholesterol while also increasing good or HDL cholesterol?

Read below this article to explore seven powerful cholesterol-lowering foods that you must add to your diet.

Oats have multiple benefits. Starting your day with a bowl of oatmeal is one of the easiest ways to lower cholesterol naturally. Oats contain beta-glucan, a type of fiber that binds together with cholesterol and removes it from the body before it is even absorbed into the bloodstream.

In fact, according to research, by consuming just 3 grams of beta-glucan fiber daily which equals about a bowl of oatmeal, you can reduce LDL cholesterol by almost 5-10 percent. 

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. Omega-3s have been shown to lower LDL cholesterol while increasing HDL cholesterol. Besides, it also reduces inflammation and lowers blood pressure.

It is recommended to eat at least two servings of fatty fish per week to keep cholesterol levels in check. If you are looking for plant-based omega-3 sources, consider flaxseeds, walnuts, or omega-3 supplements in your diet.

Nuts, especially almonds and walnuts, are rich in healthy unsaturated fats, fiber, and plant sterols, which significantly reduce LDL cholesterol levels in your body.

Eating just a handful of nuts daily can lower your LDL cholesterol by almost 5-7 percent. However, make sure you do not consume more than a small handful of them.

Avocados are one of the best foods for heart health you can add to your diet. It is packed with monounsaturated fats and fiber, that help reduce LDL cholesterol and also raise HDL levels.

In fact, another clinical study showed that people who consumed one avocado per day had significantly lower LDL cholesterol levels.

Add it to your salads, smoothies, or whole-grain toast— in any way it's delicious.

Beans, lentils, and chickpeas are some excellent plant-based protein sources that help lower your cholesterol naturally. How? The high fiber content in them actually slows down the absorption of cholesterol and prevents it from being absorbed into the bloodstream.

Did you know that eating one serving of legumes per day can lower LDL cholesterol by 5 percent? Yes, indeed.

Add it to your diet is easy— it goes well with soups, salads, and curries!

Yes, you read that right! Dark chocolate with at least 70% cocoa content contains, powerful antioxidants that help lower LDL cholesterol while simultaneously boosting HDL.

In a clinical study, it was found that people who consumed moderate amounts of dark chocolate experienced a surprisingly lower LDL cholesterol level. However, make sure to consume just a small piece per day and avoid chocolates with added sugar or milk.

Olive oil is a staple in the Mediterranean diet. It is rich in monounsaturated fats and antioxidants, that help lower LDL cholesterol while keeping your arteries healthy.

Surprisingly, it has been found that people who followed a Mediterranean diet high in olive oil had a whopping 30 percent lower risk of heart disease. 

You can use olive oil for salad dressings, or cooking, or simply drizzle it over whole-grain bread to get its benefits.

Managing cholesterol is easy if you make smart dietary choices, that can help you naturally lower LDL cholesterol, and improve heart health. Cholesterol-lowering foods such as oats, fatty fish, nuts, avocados, legumes, dark chocolate, and olive oil can significantly help maintain healthy cholesterol levels when paired with regular exercise, stress management, and a few healthy dietary habits.