Two types of cholesterols are present in the body – low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL or bad cholesterol can cause a fatty deposit build-up in the blood vessels, which can cause heart disease. On the other hand, HDL or good cholesterol can help prevent strokes and heart attacks. It is crucial to reduce bad cholesterol by regularly eating the best cholesterol-lowering foods. Below are some foods to eat for lowering bad cholesterol:

Eggplant
Fiber is one of the most essential components that help reduce bad cholesterol. Eggplants contain high amounts of fiber and are low in calories, which is an added benefit for ensuring good health. Grilled or roasted eggplants can be included in one’s daily meals.

Okra
Okra is another vegetable that contains a good amount of fiber and is also low in calories. Along with that, okra contains a substance called mucilage, which significantly helps in lowering bad cholesterol by expelling it through the feces. Okra can be sauteed or roasted and one can also try gumbo, which is a popular Southern recipe made with okra.

Oats
Oats are packed with fiber. Since fiber plays a significant role in lowering cholesterol, including oats in one’s food regimen can be beneficial. One can have oats in breakfast as cereal or by making oatmeal. Oats can also be used to make pancakes or added to smoothies.

Fatty fish – Tuna, salmon, trout
Besides eating foods to lower bad cholesterol levels, one can also focus on foods that increase good cholesterol levels. This is because high levels of HDL also help in reducing bad cholesterol. Omega-3 fatty acids help in significantly increasing HDL and reducing triglycerides. High amounts of omega-3 fatty acids can be found in fatty fish such as tuna, salmon, and trout, among others. One can add these fish to their food regimen in various ways, including grilling and baking them.

Olive oil
Olive oil, especially extra virgin olive oil, can help lower bad cholesterol levels. It contains monounsaturated fats that can help in lowering LDL. Moreover, it is rich in antioxidants, which help in keeping the heart healthy. Extra virgin olive oil can be used for sauteing veggies, added to salad dressings, or used as a substitute for butter with whole-grain bread.

Avocados
Fibers and monosaturated fats help lower bad cholesterol levels, and avocados are rich in both. So, adding avocados to the food regimen can be beneficial. One can add them to salads, smoothies, and sandwiches or use a topping for toasts.

Whole grains
Whole grains like brown rice, barley, and whole wheat are rich in fiber. Replacing refined grains with whole grains can significantly help in lowering LDL cholesterol levels. For instance, one can switch to items such as multigrain bread and whole wheat pasta instead of white bread and refined pasta.

Nuts
Nuts such as almonds, walnuts, cashews, pistachios, and pecans are rich sources of fiber, unsaturated fats, and plant sterol, all of which help in lowering bad cholesterol levels. Plant sterols help prevent bad cholesterol absorption in the body, making nuts a superfood for those who need to lower bad cholesterol levels. One can enjoy a handful of nuts daily as a snack or add them to oatmeals and smoothies.

Apples
The age-old saying about apples and doctors holds true when it comes to apples’ role in helping lower bad cholesterol. This fruit is rich in fibers, especially pectin, which helps in reducing bad cholesterol levels. So, one can have an apple a day or add a few of its slices to oatmeal or salads.

What foods to avoid with high cholesterol?
For people with high bad cholesterol, it is also essential to avoid certain foods along with incorporating the ones mentioned above. Some foods to avoid include tropical oils, fried foods, red meats, and full-fat dairy, such as butter and cream.