Cholesterol is a waxy substance in the cells that helps make vitamin D and hormones and aids digestion. There are two kinds of cholesterol: Low-Density Lipoprotein (LDL) or bad cholesterol can harm your health, while High-Density Lipoprotein (HDL) or good cholesterol can promote it. If you’re struggling with high blood cholesterol levels, here are some superfoods that help lower bad cholesterol.

1. Fibrous foods
Foods like whole-grain wheat, brown rice, oats, barley, and unpolished millets are great sources of fiber, which helps lower cholesterol. Whole-grain foods contain all parts of the grain—the bran, the germ, and endosperm—that are packed with vitamins and minerals. These food are not just heart-friendly but also aid digestion and keep blood sugar levels in check. Plus, they keep you full for longer, preventing you from reaching for unhealthy snacks and keeping weight gain at bay.

2. Foods rich in omega-3 fatty acids
These essential fatty acids protect the heart from inflammation. Omega-3s also help prevent blood platelets from clumping and forming clots, making them a must-have nutrient. Fatty fish like sardines, salmon, and mackerel have good amounts of omega-3s, and vegetarians can opt for nuts and seeds.

3. Soy
Studies show that soy and soy products are superfoods that help lower LDL cholesterol and triglycerides in the blood. So, add them to your plate regularly if you want to have heart-friendly meals. You can have soybeans, soy milk, and even tofu, but ensure that they are free of preservatives that may diminish their nutritional value.

4. Vegetables and fruits
Most vegetables and fruits have high soluble fiber content, making them excellent choices for people with high cholesterol and heart health issues. Soluble fiber helps reduce cholesterol absorption in the blood and lower blood pressure and inflammation. Adding colorful fruits and veggies to your plate is always advised, as each one comes with multiple health benefits. And the vitamins and antioxidants in leafy greens are enough to make them superfoods for boosting and maintaining overall health.

5. Heart-healthy oils
Oils rich in mono- and poly-unsaturated fats are a good bet for anyone who wants to have a heart-healthy meal. These oils keep blood cholesterol levels in check and, in turn, ensure proper blood circulation. Switch to olive, sesame, or sunflower oil for better health.

6. Nuts
Nuts support heart health as they are high in monounsaturated fats. Almonds, walnuts, pistachios, pine nuts are all superfoods that help lower bad cholesterol levels. You can even soak a handful of nuts at night and eat them before breakfast the next morning. They make for a healthy and power-packed snack option too!

Consult your doctor before adding or eliminating anything from your diet and ensure that you’re not allergic to any food or food groups. Always seek a professional’s help in planning out a meal for managing any health condition. Take care!