In order to keep your cholesterol levels in check, you need to consume foods that reduce the LDL levels. LDL is a harmful cholesterol-carrying particle that can result in atherosclerosis. The best way to reduce LDL levels is by consuming some foods that help lower cholesterol. Listed below are some of these foods.

1. Legumes and beans
Also known as pulses, legumes are plant foods that include beans, lentils, and peas. They have high fiber content and are a rich source of protein and minerals. If you have high cholesterol levels, you can replace some processed meats and refined grains in your diet with legumes to lower your risk of developing heart diseases.

In a study, it was found that consuming only 100 grams of legumes in a day can prove to be effective in lowering bad LDL cholesterol by approximately 6.6 mg/dl, compared to not eating them at all. Further, pulses are also great for weight loss and can prove effective even in diets that do not curtail the calories.

Beans, such as kidney beans, pinto beans, and black beans, contain soluble fiber. This is great for your heart health, and reduces the bad cholesterol levels in the body. These are easy to make and very affordable. You can even prepare them and store them for a later day consumption. Canned beans are great too. But before consuming canned beans, you need to wash them thoroughly. It will help eliminate forty percent of its sodium levels.

2. Oats
Oats are one of the best super foods that help lower cholesterol. They have a high soluble fiber content known as beta-glucan. It is well-known for reducing the bad cholesterol in the body by making the gastrointestinal tract more viscous. This helps in reducing the cholesterol that gets absorbed in the blood. Furthermore, oats play a vital role in binding the bile acids in the gut, which triggers the body to produce more bile juices from cholesterol. Hence, it reduces cholesterol levels and lowers the degree of bad cholesterol level in the blood.

Increasing the fiber content through oats is also a great way to keep the bad cholesterol levels in check. Fiber helps keep the gastrointestinal tract healthy. It betters digestion and supports motility. One of the best ways to increase your beta-glucan intake is by consuming a big bowl of porridge for breakfast. You can make the porridge with water, but you can add milk if you like it creamier.

3. Nuts
Nuts have good fats in them, which are great for your heart. They also help keep the cholesterol levels in check. Regular consumption of nuts can lower triglycerides and LDL levels in the body. Nuts are also packed with ample amounts of protein, fiber, and antioxidants, making them the ultimate foods. A number of studies have claimed that nuts are a good choice when it comes to lowering cholesterol levels. Moreover, nuts are extremely filling. Thus, one is less likely to snack on other foods. In terms of consumption, any type of nut will do. One should try and consume nuts along with their skins as doing so increases the nutrient intake.