Cholesterol is an essential element naturally produced in the body. It is a type of fat found in the blood that helps the body function smoothly. That said, too much cholesterol is harmful as it can clog the arteries and obstruct blood flow, increasing the risk of heart conditions. Here are a few cholesterol-lowering foods that also improve heart health.

1. Whole grains
Grains like oats and barley contain a type of fiber called beta-glucan. This produces a gel in the intestine that binds to bile acids, lowering cholesterol absorption in the bloodstream. A daily dose of mere 3 grams of beta-glucan can bring down cholesterol levels in the long run.

2. Fruits and leafy vegetables
Fruits like apples, grapes, oranges, and strawberries contain a soluble fiber called pectin that brings down cholesterol levels by about 10 percent. Even leafy vegetables like kale and spinach comprise lutein and other carotenoids that help reduce the risk of heart conditions.

3. Legumes
Legumes and lentils like chickpeas and beans are excellent sources of protein, minerals, and fiber. They are also great cholesterol-lowering foods as they reduce its absorption into the blood. So, add legumes or lentils in your meals to bring down your Low-Density Lipoprotein (LDL) or bad cholesterol levels.

4. Nuts
Almonds, walnuts, cashew, hazelnuts, pistachios, peanuts, pecans, and several other types of nuts are rich sources of vitamin E, protein, magnesium, and potassium. They help regulate blood pressure and lower the risk of heart ailments. Additionally, a plant compound called phytosterol in nuts blocks the absorption of cholesterol, reducing its levels in the bloodstream.

5. Soy
Soybeans, soy, and its by-products like tofu, soy milk, or yogurt are excellent cholesterol-lowering foods to include in meals. They are low in saturated fats and are also beneficial for heart health. Research says that regularly consuming soy protein can lower LDL cholesterol levels by 3-4 percent in adults.

6. Sterols and stanols
These are extracted from plants and added to foods like granola bars and margarine. Plant sterols are also naturally found in nuts, fruits, vegetables, and cereals, and they reduce cholesterol absorption. Sterol and stanol supplements are also available in the market, but it’s advisable to consult a doctor before taking them.

7. Omega-3 fats
The consumption of fatty fish like salmon, mackerel, and sardines can keep serious heart conditions at bay. They are rich in omega-3 fats like Eicosapentaenoic Acid (EPA), which prevent cholesterol levels from shooting up and lower triglycerides in the bloodstream to maintain heart health.

8. Tea
All types of tea, like green, black, and white, are among the cholesterol-lowering foods and beverages that also improve heart health. They contain catechins that lower cholesterol levels and maintain healthy blood pressure levels. Plus, tea contains quercetin, which has anti-inflammation properties and boosts heart health.

9. Dark chocolate
Cocoa in dark chocolate contains flavanols that regulate blood pressure and improve cholesterol levels. That said, chocolates should be avoided since they contain added sugar that can harm heart health.