High cholesterol can cause heart diseases, which is one of the major health conditions worldwide. It is estimated that more than 100 million people in our country suffer from diseases related to high cholesterol levels. This makes it crucial to treat the issue efficiently through medication and lifestyle changes. This article focuses on dietary changes you can make by including the following cholesterol-lowering foods.

1. Avocados
Avocados help in reducing blockages in the arteries and managing obesity. It is rich in monounsaturated fiber and fat that lowers the “bad” cholesterol or LDL (Low Density Lipoprotein) found in the blood. These properties of avocado help in reducing the risk one faces of suffering from cardiovascular disease.

2. Barley
Being one of the most effective cholesterol-lowering foods, barley is rich in soluble fiber, which helps keep bad cholesterol under check and avoids stomach bloating. It does not affect the HDL (High Density Lipoprotein) or “good” cholesterol in the blood as it contains beta-glucan that helps in preventing the absorption of LDL. Nutritionists and doctors suggest opting for minimally processed barley to efficiently manage cholesterol levels in the body.

3. Dark chocolate
Dark chocolate contains cocoa, an ingredient that helps in lowering bad cholesterol in the blood. Cocoa stops the oxidation of “bad” cholesterol in the blood, which prevents it from reaching the heart, thereby reducing the risk of suffering from cardiovascular diseases. However, it is important to avoid dark chocolate that contains excess sugar as it can be counterproductive in managing cholesterol levels in the blood.

4. Edamame
These are young soybeans that have a sweet buttery flavor. It is rich in soluble fiber and isoflavones that help in lowering LDL levels. It is important to note here that an excess of edamame can create a hormonal imbalance. Hence, it is recommended to consult a doctor before including this cholesterol-lowering food in the daily diet.

5. Lentils
Lentils help in keeping cholesterol levels under check, heart diseases at bay, and they are also a good source of protein. Some cholesterol-lowering lentils like yellow pigeon peas, red lentils, and black-eyed peas, when ingested, form a sticky substance that helps in trapping the cholesterol, thereby stopping it from blocking the arteries. Cardiovascular diseases are thus prevented by the filtration of LDL.

6. Walnuts
These are a rich source of magnesium, calcium, potassium, and monounsaturated fats, that help in keeping cholesterol under check. This nut is rich in omega-3 fatty acids, which are a type of polyunsaturated fats that ensure good heart health. Other nuts such as almonds also contain an amino acid called L-arginine that helps the body in making nitric acid to further lower cholesterol levels and therefore, blood pressure. Apart from this, walnuts also contain phytosterols that block the absorption of LDL cholesterol in the intestines.