HEART-HEALTHY FOODS THAT HELP LOWER CHOLESTEROL.

Elevated cholesterol is one of the greatest threats to heart disease, but Fortunately, the food you consume has a great impact. With the consumption of specific heart-healthy foods in your daily diet, you can lower bad cholesterol (LDL) naturally and enhance good cholesterol (HDL), safeguarding your heart in the long term.

These are some of the top foods for lowering your cholesterol and improving heart health:

1. Avocados
Avocados contain loads of monounsaturated fats, which reduce LDL cholesterol but increase HDL levels. They are also rich in fiber, so they are an excellent choice as a heart-healthy addition to salads, toast, or smoothies.
 2. Oats and Whole Grains
Soluble fiber in oats, barley, and whole grains binds to cholesterol in the digestive system and helps remove it from the body. Starting your day with a bowl of oatmeal is a simple but powerful way to reduce cholesterol.
 3. Beans and Legumes
Beans, lentils, and chickpeas are high in fiber and protein, and they take longer to digest, helping you feel full while lowering cholesterol. Swap meat with beans a few times a week for a heart-smart diet.
 4. Fatty Fish
Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which help lower triglycerides and reduce inflammation. Try eating fish at least twice a week instead of red meat.

5. Nuts
Almonds, walnuts, and pistachios are full of heart-healthy fats and plant sterols that inhibit cholesterol absorption. A daily small handful can aid in cholesterol management—just be mindful of portion sizes.
6. Olive Oil
Extra virgin olive oil is a Mediterranean diet favorite for a good reason—it's full of monounsaturated fats and antioxidants that lower bad cholesterol and shield arteries. Use it for sautéing or as a salad dressing.
7. Fruits Like Apples, Berries, and Citrus Fruits
These fruits contain a lot of pectin-the soluble fiber that holds onto cholesterol. Berries also have an abundance of antioxidants that negate inflammation, which improves the heart's functioning.
8. Vegetables (Leafy Greens Especially)
Kale, spinach, and broccoli are low-calorie, high-fiber, high-antioxidant foods that help the body to not only better function but to fight cholesterol optimally.
 9. Plant Sterol Fortified Foods
Certain margarine spreads, orange juice, and yogurts are enriched with plant sterols, which prevent intestinal absorption of cholesterol.
10. Dark Chocolate (in moderation)
Dark chocolate with at least 70% cocoa flavanoids can lower cholesterol and improve blood vessel function. Just make portion sizes small—about 1 oz several times a week.