Cholesterol is a waxy substance that travels through the bloodstream as part of two different lipoproteins, namely low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

People sometimes refer to LDL cholesterol as “bad” cholesterol because it causes fatty deposits in the blood vessels. These deposits can block blood flow and cause a heart attack or stroke.

HDL, or “good” cholesterol, helps remove cholesterol from the body via the liver. High levels of HDL cholesterol can reduce the risk of heart problems and strokes. And the diet can help you control your cholesterol and other risk factors.

Here are 6 food ingredients that can lower cholesterol:

1. Lawyer

Avocado is a very nutrient-dense fruit. In one study, overweight and obese adults with high LDL cholesterol levels who ate one avocado a day lowered their LDL levels more than those who did not eat avocados. You can eat the avocado straight or use it as a filling for your favorite bread.

2. Fish

Omega-3 fatty acids, such as eicosapentaenoic acid (EPA), are essential polyunsaturated fatty acids found in salmon, sardines, etc. EPA may help protect blood vessels and the heart against disease by lowering levels of triglycerides, fats that enter the bloodstream after eating.

3. Whole wheat

Oats/oats significantly improved blood cholesterol levels over 4 weeks in a small 2017 study. In fact, a review of 45 studies linked eating three daily servings of whole grains to a reduction 20% risk of heart disease and stroke. The benefits were even greater when people ate more servings, up to seven, of whole grains per day.

4. Barley

Barley is a healthy cereal, rich in vitamins and minerals and high in fibre. A 2018 study concluded that beta-glucan, a type of soluble dietary fiber found in barley, as well as oats, can help lower LDL cholesterol. The body uses cholesterol to produce bile acids, replacing trapped ones, resulting in a reduction in overall cholesterol levels.

5. Garlic

Studies show that garlic lowers blood pressure in people with high levels and can help lower total LDL cholesterol and “bad” cholesterol. Since relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies have used aged supplements, which are considered more effective than other garlic preparations.

6. Dark Chocolate

Cacao, found in dark chocolate, contains flavonoids, a group of compounds found in many fruits and vegetables. Its antioxidant and anti-inflammatory properties can benefit health in several ways. It sounds too good to be true, but studies confirm that dark chocolate and cocoa can lower “bad” LDL cholesterol.