High cholesterol -LDL- increases your chances of heart-related disease and heart attacks particularly. Changing what foods you eat may lower your cholesterol and improve the good cholesterol-HDL for better health. (R)

Add foods that lower LDL -bad cholesterol- which carries particles that contribute to artery-clogging atherosclerosis issue. At the same time, cut back on foods that boost LDL like saturated fat, trans fat all.

Many foods reduce cholesterol in various ways and decrease chances of heart-related disease.

15. Super Foods that Lower Cholesterol Naturally

Super Food# 1. Fruit and vegetables

Fruits and vegetables can help protect against heart attack and many diseases. Food and vegetables are high in vitamins and minerals which helps you to stay healthy and prevent many types of diseases. They contain very little fat and low calories too, so they can help you to manage a healthy weight. Fruit and vegetables are also high in fiber, which can help to lower your cholesterol. They block some cholesterol from being absorbed from the intestines into the bloodstream. Pulses such as beans, peas and lentils, Sweet potato, broccoli, prunes apples and strawberries good options to include in the diet.

Super Food #2 Oat

Oats are one of the best cholesterol reducers as they are full of fibers without cholesterol. For improving your cholesterol level in the body have a bowl of oatmeal or oat-based cereal one time in a day. It provides you between 1 to 2 grams of soluble fiber. You can add a banana, apple or strawberries to make it tastier. Nutrition guidelines recommend getting 20 -35 grams of fiber a day, with at least 5 to 10 grams coming from the soluble fiber is good for reducing cholesterol.

Super Food #3. Beans. 

Beans are a good source of soluble fiber. They take a while in the body to digest and absorb, meaning you feel full for a longer time after eating a meal with beans. That's the main reason beans are good food for those, who try to lose weight. With so many choices from navy and kidney beans to lentils, black-eyed peas and garbanzos beyond many ways to prepare them, beans are very versatile food to eat.

Super Food #4. Nuts. 

Many studies show that eating almonds, peanuts, walnuts, and other nuts are good for heart health. Eating 3 ounces of any nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in many ways. (R)

Super Food #5. Fruits rich in Pectin

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that helps to lower LDL or bad cholesterol.

Super Food #6. Foods fortified with sterols and stanols. 

Stanols and sterols extracted from plants decrease the body's ability to absorb cholesterol from food we eat. Many Companies are adding sterols and stanols to foods ranging from juices, chocolate and margarine. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol nearly 10%.

Super Food #7. Soy. 

Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.

Super Food  #8. Fatty fish. 

Fishes are a good source of omega-3. Eating fish twice or thrice in a week can lower bad cholesterol- LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and protect the heart by helping to prevent the onset of abnormal heart rhythms.

Super Food #9. Flaxseed

Flaxseed Powder to be mixed with water and blackberry syrup for immediate consumption 30 minutes prior to all three main meals. The Flaxseed was baked into bread which was consumed as part of the three main meals. Flaxseed is a good source of Omega-3 Fatty Acid and Fibers for digestion of bad cholesterol.

Super Food # 10. Fiber supplements

Fiber supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber. Flax Seeds: Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%, and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia). Not only does this food provide you with cholesterol-lowering capabilities, but it also provides us with many other important nutrients including omega 3. 

Super Food #11. Garlic

It has been demonstrated that half a clove of raw garlic a day can significantly reduce LDL cholesterol levels - to the tune of 12%. Consuming raw garlic is by far the best way of eating it. It can easily be added to salads, or lightly tossed in with your favorite stir-fry. Pickled garlic is also a personal favourite. Whatever your taste, be sure to eat it every day in order to reap its benefits.

Super Food #12. Almonds

Several scientific studies conclude that eating a cup of almonds can reduce one's LDL cholesterol up to nearly 10%. Almonds not only help bring down your "bad" cholesterol but they also significantly maintain one's bone density as they are one of nature's highest sources of calcium. Almonds are a great snack! They can be eaten on their own, added to homemade cereals, or make into a "milk". Almonds are also a great source of dietary fiber, which helps to maintain a healthy bowel.

Super Food #13- Whey protein 

Whey protein is one of two proteins in dairy products the other is casein. Whey protein may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and weight.
Read also  - Health benefits of Protein

Super Food #14 Psyllium Husk

Psyllium husks are seed grains sold as a soluble fiber supplement and laxative. Psyllium husk sold with different brands name. Studies have shown that 10 grams daily of psyllium daily reduced LDL levels.

To get the best cholesterol-lowering benefit, take 1 teaspoon with water before 20 minutes a meal.

Super Food #15 Dark Chocolate and Cocoa

Cocoa and dark chocolate also seem to protect the “bad” LDL cholesterol in your

blood from oxidation, which is a key cause of heart disease. Cocoa is the main ingredient in dark chocolate. However, chocolate is often high in added sugar — which negatively affects heart health.

Therefore, you should use cocoa alone or choose dark chocolate with high cocoa content as more than 75–% or higher.

Many research claims that dark chocolate and cocoa can lower “bad” LDL cholesterol. The researcher also finds that  Their blood pressure also decreased and their “good” HDL cholesterol increased.

Adding several foods to lower cholesterol in different ways should work better than focusing on one or two foods only. The key dietary components are adding plenty of fruits and vegetables, whole grains instead of refined ones, and protein mostly from plants for reducing cholesterol. Add margarine enriched with plant sterols; oats, barley, psyllium, nuts and flax seeds, all rich in soluble fiber. Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It helps in keeping blood pressure controlled and helps arteries stay flexible and unclogged.