High cholesterol can raise the risk of heart disease and stroke. Changing your diet can help lower your cholesterol quickly. This article explains ten foods that may help lower cholesterol.

1. Oats

Oats are a healthy grain that has a special type of fiber called beta-glucan. This fiber helps remove cholesterol from your body by binding to it in your stomach and intestines. Studies show that eating a bowl of oatmeal for breakfast can lower the “bad” LDL cholesterol. Adding oats to your meals can help your heart become healthier.

2. Barley

Barley is another grain that is good for your heart. It is full of soluble fiber that works like the fiber in oats. When you eat barley, the fiber helps remove extra cholesterol from your body. You can add barley to soups, salads, or as a side dish. This grain is a tasty way to help lower your cholesterol.

3. Avocado

Avocados are creamy fruits that are high in healthy fats. These fats are called monounsaturated fats. They can lower your LDL cholesterol while raising your “good” HDL cholesterol. Avocados also have fiber and plant compounds that help your heart. Enjoy them in salads or on toast as part of a healthy meal.

4. Nuts

Nuts such as almonds and walnuts are rich in healthy fats and fiber. They help lower the LDL cholesterol that builds up in your blood vessels. Nuts also have plant sterols, which block your body from absorbing extra cholesterol. Eating a small handful of nuts each day is an easy way to help manage your cholesterol. Choose nuts that are unsalted to keep your sodium intake low.

5. Legumes

Legumes are foods like beans, lentils, and peas. They are packed with soluble fiber and plant protein. This fiber helps remove cholesterol from your body by binding to it and carrying it out when you digest food. Legumes are also full of antioxidants, which help protect your heart. You can add beans and lentils to salads, soups, or stews for a healthy boost.

6. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are very good for your heart. They are high in omega-3 fatty acids, which help lower inflammation in your body. Omega-3s do not lower cholesterol directly, but they can help lower your triglycerides and improve your overall heart health. Eating fatty fish two times a week is a good plan for a heart-friendly diet.

7. Olive Oil

Extra-virgin olive oil is rich in monounsaturated fats and antioxidants. These antioxidants are called polyphenols. They help protect your blood vessels and can lower LDL cholesterol. Use olive oil instead of butter or margarine in your cooking and salad dressings. This change can lead to faster improvements in your cholesterol levels.

8. Green Tea

Green tea is a drink known for its many health benefits. It is full of antioxidants called catechins. These antioxidants help lower LDL cholesterol and reduce inflammation in your body. Drinking green tea without added sugars is the best way to get its benefits. It is a simple change that can help protect your heart.

9. Dark Chocolate

Dark chocolate, with at least 70% cocoa, is a sweet treat that can also help your heart. It contains natural compounds called flavonoids. Flavonoids help lower LDL cholesterol and raise HDL cholesterol. Enjoying a small piece of dark chocolate each day can add a little extra benefit. Remember that dark chocolate still has calories and fats, so it should be eaten in moderation.

10. Garlic

Garlic is a common food that has been used for many years for its health benefits. It contains a compound called allicin, which may help lower cholesterol production in your liver. Some studies have shown that garlic can help lower your total cholesterol when it is eaten often. You can add fresh garlic to your meals or take garlic supplements after talking to your doctor.

Tips for Adding These Foods to Your Diet

Breakfast: Start your day with a bowl of oatmeal topped with a few nuts.
Lunch: Make a salad with avocado slices, barley, and a light drizzle of olive oil.
Dinner: Enjoy a serving of fatty fish, such as salmon, along with a side of legumes or steamed vegetables.
Snack: Have a small piece of dark chocolate or a cup of green tea.