There are many people out there in the world who think negatively about cholesterol. As much as they are justified, it is essential to note that this organic molecule aids digestion as well as in the production of vitamin D. However, understanding HDL (“good”) vs. LDL (“bad”) cholesterol makes the difference. If you have been diagnosed with excessive bad cholesterol, here are some foods that you can use to lower this molecule in your arteries:

1. Beans and legumes
Legumes are a group of foods that are known as pulses, and they include lentils, peas, and beans, among others. These foods are rich in proteins, minerals, and fiber. Regular consumption of legumes in place of processed meats and refined grains helps in lowering cholesterol in the body. If you want to lower your weight and reduce the risk of heart disease, you have to make sure that you consume legumes consistently.

2. Avocados
You might have a perception that avocados only contain fats. However, studies show that this is the most nutrient-dense fruit out there. They help lower cholesterol through the composition of fiber and monounsaturated fats that are not present in most of the fruits. Many studies have proved that avocados are not only essential in lowering bad cholesterol but also in weight loss and management of body fats.

3. Nuts
Almonds and walnuts are some of the essential nuts that you can consume if you want to get rid of bad cholesterol. Most of these nuts contain monounsaturated fats such as omega-3 fatty acids that have been known to be essential in heart health. Nuts have been known to produce phytosterols, which are plant compounds that have been known to block the absorption of cholesterol in the intestines.

4. Fatty fish
Fatty fish are essential sources of omega-3 fatty acids, which help in bolstering the increase in the amount of good cholesterol in the body. Fish that are rich in mackerel and salmon may also be used in ensuring that individuals get rid of bad cholesterol and lower the risk of stroke and heart inflammation. However, individuals should move away from fried fish and instead consider steamed or stewed fish as a rich source of omega-3 fatty acids.

5. Whole grains
Whole grains, with oats as an example, have, for many years, been associated with lower risks of heart disease. Whole grains have excess fiber and other minerals, which cannot be said for other refined foods. Specifically, people who want to get rid of bad cholesterol can use oats soluble fiber, which is one of the essential compounds in dealing with cholesterol in the body.

6. Pectin rich fruits
Pectin rich fruits are essential in lowering cholesterol in the body. This fruit compound acts as a hormone that controls the amount of cholesterol produced by the liver. Most of the studies have shown that pectin is an essential soluble fiber that helps in lowering cholesterol by more than ten percent in the body. Fruits are also known to be natural antioxidants that will get rid of harmful radicals in the body and thereby enhance the health of the heart.