Protecting your heart is crucial, especially if you have issues with cholesterol. Knowing the right foods to eat can help lower your cholesterol levels. Often, dietary changes are necessary for maintaining a healthy heart. It’s a good idea to consult with your doctor and a nutritionist to identify the best foods for you.

So, what should you eat? Here are some foods that can help reduce cholesterol levels:

1. Foods Rich in Fiber
Oatmeal is an excellent source of soluble fiber, which can help lower LDL cholesterol. Eating 1½ cups of oatmeal with a fruit like a banana provides about six grams of fiber. Many bran or oat-based cereals are also good options; just check the labels. Beans are another high-fiber food that aids digestion and can help with weight loss. Kidney beans, navy beans, black-eyed peas, garbanzos, and lentils are all great choices. Vegetables like okra and eggplant are low in calories and high in fiber, as are fruits such as citrus fruits, strawberries, grapes, and apples. Fiber supplements are available if needed, but many prefer to get their fiber from foods.

2. Omega-3 Fatty Acid Rich Foods
Fish is an excellent source of omega-3 fatty acids, which are beneficial for heart health. Incorporate fish like mackerel, lake trout, herring, sardines, tuna, salmon, and halibut into your diet by grilling or baking them to avoid unhealthy fats. You should aim to eat fish 2-3 times a week. Omega-3 fatty acids are also found in canola oil and ground flaxseed and can help prevent abnormal heart rhythms.

3. Nuts
Nuts are great for combating bad cholesterol. However, steer clear of sugar-coated and salted nuts. Choose plain nuts like pistachios, walnuts, pine nuts, pecans, peanuts, hazelnuts, and almonds. Due to their high-calorie content, limit your intake to a handful (about 42.5 grams or 1.5 ounces) per day to avoid weight gain.

4. Certain Oils
Olive oil is popular for its heart-healthy antioxidants and is effective at reducing bad cholesterol. Limit your intake to about 23 grams or two tablespoons. Use olive oil instead of other fats, and for the best results, opt for extra virgin olive oil. Other good alternatives include vegetable oils like safflower, sunflower, and canola, which can replace shortening, lard, or butter.

5. Foods Fortified with Stanols or Sterols
Stanols or sterols are plant-based substances that block cholesterol absorption. Foods such as yogurt drinks, orange juice, and margarines often contain added sterols. The recommended intake is 2 grams per day, and these substances don’t affect good cholesterol (HDL).

These are the top foods for lowering cholesterol. Many lifestyle choices also impact cholesterol levels, so be ready to make adjustments. For instance, cutting back on saturated fats from dairy products, milk, and red meat can help lower LDL cholesterol. Opt for lean beef, skim or low-fat milk, vegetable oil margarine, olive oil, and baked fish instead.

Trans fats should also be avoided. Thankfully, many trans-fat-free foods are available; always check the labels when shopping.

Eating the right foods is only part of the solution. To effectively combat bad cholesterol and promote heart health, combine a proper diet with regular exercise and weight monitoring. Obesity increases the risk of heart disease, so maintaining a healthy weight is essential.

Reducing cholesterol requires ongoing effort. Start making changes now, as delaying might result in higher cholesterol levels. Gradual changes in eating habits are more manageable. You don’t have to become a vegetarian; just incorporate the recommended foods and avoid those that increase LDL cholesterol. Consulting your doctor to assess your cholesterol levels can help you prevent heart disease and stay healthy.

Following a cholesterol-lowering diet can be challenging because your body resists change. Cravings are normal, but once you adapt to healthier eating habits, your overall quality of life can improve. Start by assessing your lifestyle choices to identify foods that raise cholesterol levels. Aim to maintain an ideal weight and be open to dietary changes. If you don’t exercise, now is the right time to start. With these steps, you can achieve a healthier heart and body.