Cholesterol is a word we’ve heard often — from parents, grandparents, and friends. You may have seen it lurking on your blood reports or been advised by doctors to look into your cholesterol level.

Your liver makes this waxy, fat-like substance, and it runs through your blood. Depending on the type, it can be good for you and may help your body produce hormones and aid in cell recovery. That’s the good kind: HDL (high-density lipoprotein) helps keep LDL (low-density lipoprotein) in check. Unregulated LDL levels can cause your arteries to clog, increasing the chances of a heart attack.

Fruits and vegetables have several properties — soluble fiber, sterols, and antioxidants — that help elevate HDL and regulate LDL levels. Read the list below to know which ones to add to your diet.

10 Great Foods that Help Lower Cholesterol

1. Apples

   • Pectin is an essential soluble fiber that binds to cholesterol in the digestive tract and keeps LDL from interacting with the bloodstream. Apples are rich in pectin, and eating even one apple can help keep LDL levels in control.

2. Berries

   • Berries are one of the best sources of anthocyanins, water-soluble antioxidants that can help improve artery health. They’re anti-inflammatory in nature and can help manage cholesterol levels.

3. Pears

   • Pears are rich in soluble fiber, particularly pectin, which helps bind to cholesterol in the digestive tract and prevent its absorption. They also have antioxidants and anti-inflammatory properties, supporting overall heart health.

4. Citrus Fruits

   • Citrus fruits, like grapefruit and oranges, have a bioactive flavonoid called naringenin and high vitamin C content. This helps reduce inflammation, fight oxidative stress, and potentially ease the absorption of cholesterol into the bloodstream.

5. Dark Leafy Greens

   • Spinach, kale, and bok choy are excellent sources of soluble fiber, beta carotene, and lutein (antioxidants). These nutrients help improve cardiovascular health and support cholesterol regulation.

6. Avocado

   • More than just a great topping on sourdough, avocados are high in good fats (monounsaturated) that can help lower LDL and increase HDL (good cholesterol).

7. Broccoli

   • Like other greens, broccoli is known for its plant sterol content. These sterols inhibit the absorption of LDL by the intestines and can even help increase HDL levels.

8. Brussels Sprouts

   • Commonly enjoyed as a Thanksgiving side in the United States, Brussels sprouts are great when roasted. They are high in dietary fiber and plant sterols, which can help manage cholesterol levels in the blood.

9. Eggplant

   • Known for its polyphenols content, eggplant helps your body process sugar and manage blood sugar levels. This, along with its high antioxidant content, supports better cholesterol management.

10. Beetroot

    • The body converts nitrates from beetroot into nitric oxide, which blood vessels use to function better and regulate irregularities in the bloodstream, including cholesterol.

Fun fact: Having just 5 grams more of soluble fiber can help lower your LDL cholesterol levels. That’s half a cup of berries or one apple. Soluble fiber works with the cholesterol in the digestive system, removing it from the body and preventing absorption. When paired with the sterols and antioxidant content, these help curb LDL and reduce inflammation in the body. Plus, fruits and vegetables have little to no saturated and trans fats, keeping LDL levels in check.