Cholesterol is a waxy substance that is produced in the liver. This substance helps the body build cells, produce vitamins, and even balance hormones. There are two types of cholesterol- good and bad. Too much bad cholesterol in the body can lead to the development of cardiovascular diseases. In this article, we shall discuss four foods that can help in lowering bad cholesterol in the body.

1. Oats
Oats make for a great meal option when it comes to tackling bad cholesterol in the body. This is simply because oats are rich in soluble fibers. Soluble fibers help prevent the absorption of cholesterol in the digestive tract. Oats are also a healthy meal choice in general due to their high nutritional value. Those who suffer from cholesterol can try opting for a bowl of oatmeal or oatmeal-based cereal for breakfast.

2. Whole grains
There is a lot of research that proves the link between whole grains and a lower risk of heart conditions. Whole grains are much more nutritious than refined grains. They have high levels of minerals, vitamins, and soluble fibers compared to refined grain. Studies have shown that eating three servings of whole grains can reduce the risk of developing heart-related conditions by almost 20%. Whole grains such as barley also contain beta-glucan that can help effectively lower bad cholesterol in the body.

3. Nuts
Nuts are also a great choice of food that can help lower the levels of bad cholesterol in the body. Nuts are very nutritionally dense. Essential vitamins and minerals aside, nuts also contain monosaturated fats, omega-3 fatty acids, L-arginine, and phytosterols. All of these help the body fight heart diseases and lower cholesterol levels. Monosaturated and polyunsaturated fats are typically associated with a healthy heart. L-arginine helps the body produce nitric acid, which in turn helps regulate blood pressure levels in the body. Phytosterols are plant compounds that help lower the levels of cholesterol in the body by blocking its absorption in the intestines. According to Harvard Health, 2 ounces of nuts a day can help lower the levels of bad cholesterol in the body by 5%.

4. Foods with sterols and stanols
Sterols and stanols are plant compounds that can help lower the levels of bad cholesterol in the body. They do so by preventing the absorption of cholesterol in the digestive tract. Over the last few years, many health-conscious food brands have been adding these essential plant compounds to foods such as granola bars and margarine. You can naturally also find these compounds in foods such as seeds, fruits, and vegetables. But, these foods usually do not have enough sterols and stanols to make a difference. Individuals can also opt to supplement sterols and stanols. Research suggests that consuming 2 grams of plant sterols and stanols a day can help lower bad cholesterol by about 10%.

Other foods that can help lower or maintain the levels of bad cholesterol in the body include fatty fish, vegetables and fruits, and even soy. If you’re suffering from high levels of bad cholesterol, it is important to talk to your doctor before making any significant changes to your diet.