“High cholesterol levels are a major risk factor for heart disease. Thankfully, you can lower this risk by incorporating certain foods into your diet,” says Nutritionist Lovneet Batra in her latest Instagram post.

• Legumes, like beans, lentils, and chickpeas, are rich in soluble fibre and vegetable protein. Soluble fibre forms a gel-like substance in your digestive tract, binding with cholesterol and whisking it away from your body. Plus, legumes boast plant sterols, natural compounds that mimic cholesterol’s structure.
• Nuts have abundant monounsaturated fats, with almonds and others rich in L-arginine—a key amino acid that aids in nitric oxide production, assisting blood pressure regulation. Furthermore, nuts contain phytosterols, akin to cholesterol, which hinder its absorption in your intestines, actively lowering cholesterol levels.
• Apples contain compounds called polyphenols, which may also have a positive impact on cholesterol levels.
• Allicin, a compound in garlic not only gives garlic its characteristic kick but also contributes to cholesterol management by potentially reducing total cholesterol and ‘bad’ LDL cholesterol levels.
• Whole grains are linked to a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fibre that is very effective at lowering ‘bad’ LDL cholesterol.
• Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease.

Source: Hindustan Times