There has been enough evidence, which shows that following a diet to maintain heart health also helps manage cholesterol levels in the body. Cholesterol is fat, which is naturally produced by the body. When found in high amounts, it can lead to a stroke or a heart attack. So, here are some cholesterol-lowering foods you must consider including in your daily diet.

1. Barley and oats
By adding whole grains to your diet, you reduce the chances of developing heart disease. Among all whole grains, barley and oats are more beneficial since they contain beta glucan, which is a soluble fiber that lowers bad cholesterol levels in the body. However, you must stay away from oats with added sugar or salt.

2. Legumes
Commonly known as pulses, legumes are plant foods, which include peas, beans, and lentils. Legumes store a lot of protein, minerals, and fiber. In some controlled studies, it is shown that adding 100 gm of legumes to your everyday diet could bring down the bad cholesterol levels by 6.6mg/dl on average as compared to not consuming these foods.

3. Avocados
Avocados have an extremely high nutritional value. They are loaded with fiber and monounsaturated fats, which are essential nutrients that can bring down the bad cholesterol and increase good cholesterol levels in the body. Clinical studies have shown avocados to be one of the effective cholesterol-lowering foods. In a study conducted on adults who had high cholesterol levels, it was found that eating one avocado every day could bring down their bad cholesterol levels.

4. Nuts
Just like avocados, nuts are also loaded with nutrients. They contain monounsaturated fats in abundance. Besides, nuts, like walnuts are loaded with omega-3 fatty acids’ plant variety. This is a kind of polyunsaturated fat, which is considered beneficial for heart health. Almonds and several other nuts are found to be loaded with L-arginine. This is an amino acid required by the body to produce nitric oxide, which eventually helps in maintaining the blood pressure of the body. In addition to all this, nuts can provide phytosterols. These compounds are plant-based and have a similar structure to cholesterol. Their presence in the body lowers the cholesterol levels by stopping the absorption of cholesterol in the intestines.

5. Soy and soy foods
Soybean is one of the legumes that can prove to be healthy for the heart. Although the results of the study are mixed, there is still some positive evidence in favor of soy. An analysis conducted on 35 studies showed that soy foods could bring down bad cholesterol and increase the levels of good cholesterol in the body.