There’s no question that lowering your cholesterol levels is important for overall health and wellness. High levels of low-density lipoprotein (LDL), or “bad” cholesterol, puts you at a greater risk of developing heart disease. Luckily, there are certain foods that have been proven to help lower LDL cholesterol levels.

Oats and oat bran are excellent sources of dietary fiber, which can help lower cholesterol levels. Oats and oat bran are rich in beta-glucan, a type of soluble fiber that binds to cholesterol molecules in the gut and reduces their absorption. Studies have shown that eating three to four servings of oats or oat bran daily helps to lower LDL cholesterol by roughly 5%-14%.

Another food that can help lower LDL cholesterol is apples. Apples are rich in polyphenols, which are compounds that can reduce cholesterol levels. According to a 2018 study, consuming one apple a day for six months significantly reduced LDL cholesterol levels.

Nuts and seeds are also beneficial for lowering cholesterol levels. Nuts contain unsaturated fatty acids, dietary fiber, and plant sterols which can help reduce cholesterol absorption. One study found that people who ate two ounces of mixed nuts a day had an overall reduction in LDL cholesterol of up to 8% after 12 weeks. Moreover, eating two tablespoons of ground flaxseeds daily can also help lower cholesterol levels by helping to reduce its re-absorption in the body.

Finally, fish is another excellent source of cholesterol-lowering nutrients. Fish is packed with omega-3 fatty acids, which are known to help reduce inflammation, lower blood pressure, and reduce LDL cholesterol levels. Eating salmon, tuna, sardines, and mackerel two to three times per week is recommended for optimal results.

In conclusion, there are several nutritious foods that can help lower LDL cholesterol levels. Incorporating oats, apples, nuts, seeds, and fish into your diet is a great way to start improving your cholesterol levels and overall health.