Heart disease is on the rise, and this is a well-known fact. As one of the leading causes of death around the world, it is important to know more about the condition. Therefore, it is important to pay attention to cholesterol levels in your body. A well-balanced diet helps in keeping these levels at an appropriate level. Here are certain cholesterol-lowering foods that reduce the risk of heart disease and cholesterol.

1. Pulses or legumes
Beans, lentils, peas, and other pulses are a part of plant foods that contain abundant amounts of fiber, minerals, and protein. By including these in your diet, you will be lowering the risk of heart diseases and cholesterol. They are a good source of plant-based protein and can help in lowering bad cholesterol or LDL levels.

2. Avocados
This fruit is considered one of the best among cholesterol-lowering foods. Besides being nutritionally superior to other fruits, avocados are a rich source of monosaturated fats and fiber. These nutrients assist in lowering “bad” (LDL) and elevating the “good” cholesterol (HDL). There have been quite a few clinical studies supporting these facts.

3. Nuts
The calcium, potassium, and magnesium in nuts (especially almonds and walnuts) are known to reduce blood pressure and the risk of heart disease. While walnuts are rich in Omega-3 fatty acids (plant-based), they are also high in monosaturated fats. Nuts are known to provide phytosterols, which are structurally like cholesterol. Phytosterols block the absorption of cholesterol in the intestines, leading to lower cholesterol levels.

4. Fish
Omega-3 boosts heart health by improving good cholesterol and lowers inflammation/stroke risk. Fatty fish such as salmon, tuna, and mackerel are excellent sources of Omega-3 fatty acids. Always make sure you opt for healthy ways to cook fish before consuming it. Steaming or stewing fish best preserves the peptides (which provide the heart-healthy benefits) found in them.

5. Whole Grains
Whole grains clearly provide a lot of benefits for everyone. However, when it comes to cholesterol-lowering foods, oats and barley are especially noteworthy. There is sufficient data (in the form of well-conducted research and studies) to prove that whole grains such as barley and oats reduce the risk related to heart diseases. Both oats and barley contain beta-glucan, a soluble fiber that helps lower bad cholesterol.

6. Berries/Fruits
Fruits and berries contain antioxidants and fiber that help lower cholesterol and improve heart health. Generally, fruits are rich sources of soluble fiber that helps to lower cholesterol. The soluble fiber stops the liver from producing the compound cholesterol. For instance, pectin is largely found in fruits such as apples, grapes, strawberries, and all kinds of citrus fruits. Pectin is known to aid in lowering cholesterol.

High cholesterol increases the risk of heart disease. However, the addition of certain cholesterol-lowering foods in one’s diet can reduce that risk substantially.