Cholesterol is a waxy substance produced by the body that helps with several bodily functions. However, an excess of cholesterol can have the opposite effect – it can stick to the artery walls and block them, leading to heart problems. While exercise and medicines help manage the condition, one should note that high cholesterol and foods are also interlinked. While some items worsen the problem, those mentioned here help lower cholesterol levels in the blood.

1. Fatty fish
When it comes to high cholesterol and foods that help, cold-water fish like salmon and mackerel top the list. They are full of omega-3-fatty acids that increase HDL levels (good cholesterol) and promote heart health while decreasing inflammation and the risk of stroke. However, fatty fish should be steamed or stewed and not fried. One study shows that adults who ate baked and broiled tuna at least once a week had a 27 percent lesser risk of strokes. Perhaps, the reason why a Mediterranean meal plan is known to provide heart-protecting benefits is because fish is an integral part of it.

2. Fruits and berries
Fruits and berries are a must for people dealing with high cholesterol and even those who want to be healthy in general. Most fruits have soluble fibers like pectin, which lower cholesterol by up to ten percent. In addition, fruits like apples, grapes, strawberries, and citrus fruits have antioxidants and anti-inflammatory elements that can increase HDL and lower LDL cholesterol.

3. Soy
Soybeans and items made from soy, like tofu and soy milk, are among the best foods for high cholesterol. Research indicates that having 25 grams of soy protein every day, which works out to ten ounces of tofu or 2.5 cups of soy milk, can lower LDL by five percent. In addition, soy foods have protein and fiber that help reduce heart disease risk factors in people with high cholesterol.

4. Vegetables
Vegetables are the fundamental ingredient in any healthy nutrition plan. Fresh, colorful vegetables are rich in fiber and antioxidants and low in calories. Besides, the same cholesterol-lowering pectin in apples and oranges is also present in okra, eggplants, carrots, and potatoes. In addition, beans, eggplant, and okra also have soluble fiber that absorbs unnecessary cholesterol. Further, dark leafy vegetables like kale and spinach contain carotenoids and lutein that lower the risk of heart disease.

5. Nuts
Nuts emphasize that good things come in small packages. They are exceptionally nutrient-dense and contain high amounts of monounsaturated fats and omega-3 fatty acids. Walnuts, almonds, and other nuts are also full of L-arginine, an amino acid that helps the body make nitric acid and phytosterols, compounds that lower cholesterol. The plant compounds in nuts help lower cholesterol by blocking its absorption. A single serving of nuts every day is said to lower heart disease risk by 28 percent.