Fruits
Fruits like apples, grapes, strawberries, citrus fruits also provides a way out of high cholesterol level. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. This is another reason to get very close to fruits.
Soy
Soy high in fiber, low in saturated fat, and cholesterol free. Soy is the only complete plant-based protein, which means it’s an equal swap for animal sources like meat and dairy.
A study published in 2010 in The Journal of Nutrition found that eating soy daily — and adding it to your diet to replace foods high in saturated fat — can help lower LDL cholesterol by nearly 8 to 10 percent.
Red wine
This might be a goodnews for red wine lovers. The high-fiber Tempranillo red grapes used to make red wine may actually significantly lower cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.
Fatty fish
Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
Dark Chocolate
Dark chocolate also helps lower the cholesterol level. A meta-analysis in the American Journal of Clinical Nutrition found that cocoa consumption lowered LDL cholesterol by more than 5 mg/dL in people at risk of heart disease. Most studies lasted about one month and looked at the effects of dark chocolate and cocoa powder.