Cholesterol is a form of fat created naturally by the liver. Extra cholesterol is added to our bodies through the foods we eat. HDL and LDL are two types of cholesterol. HDL cholesterol is considered good. It is delivered to the liver and then removed from the body. LDL cholesterol (low-density lipoprotein) builds up on artery walls and may lead to cardiovascular disease, heart attack or even stroke, or require prescription medications like repatha, praluent, or lipitor. Symptoms of high cholesterol are fatigue, chest pain and shortness of breath.

Changes in diet can decrease high cholesterol. Foods like avocados, beans and legumes, fatty fish, pectin rich fruits and oats can naturally lower LDL cholesterol:

1. Avocado
Avocados contain monounsaturated fat, small amounts of polyunsaturated fat, minerals, fiber and vitamins that stop the body from absorbing cholesterol. It does not have any cholesterol. The more saturated fats are replaced with monounsaturated fats, in the body, LDL levels decrease.

2. Nuts
Nuts are filled with monounsaturated fats, antioxidants, vitamins and nutrients. Omega-3 fatty acids help reduce plaque build up in the arteries. It can stop blood clots, also. Almonds, peanuts, pistachios and hazelnuts, if added to a person’s diet, can lower LDL levels.

3. Fatty fish
Fish contains omega-3 fatty acids that help reduce plaque buildup in arteries. It decreases the amount of triglycerides in blood. Triglycerides are a form of fat. Salmon, trout, herring, sardines and mackerel are examples of fish that can help lower high cholesterol.

4. Oats
The fiber in foods, like oatmeal, contain soluble fiber. Scientists believe it becomes sticky and attaches to the intestine. Once the fiber is attached to the intestine, it prevents cholesterol from being absorbed in the body.

5. Beans and legumes
Beans contain large amounts of soluble fiber and help increase good bacteria in the gut. Soluble fibers help decrease the absorption of cholesterol, in the intestine. Chickpeas, peas and lentils are legumes that can be added to weekly meals.

6. Pectin rich fruits
Pectin is found naturally in many fruits. It has high amounts of fiber. The greatest amounts of fiber are in the seed, core and skin of fruit. Fiber in pectin is soluble. Soluble fiber attaches to fat in the digestive system and helps it to be eliminated from the body. Substantial amounts of pectin can be found in oranges, pears, plums, guavas, apples and various citrus fruits.

High cholesterol can cause many health problems. Heart attacks, strokes, high blood pressure and diabetes are health issues that can be linked to having high cholesterol. Lowering cholesterol can decrease a person’s risk of having a heart attack or stroke. Adding legumes, beans, fruits and other cholesterol reducing foods can help individuals achieve healthy HDL levels naturally.