Hey! All of us are quite aware that cholesterol is one of this generation`s greatest health threats. While the causes for high cholesterol are many, there are simple ways to beat this. Eating right food items is one of them and probably the topmost!

Here is the list of items most of which lie right in your kitchen!!

Mono-saturated Fats: Items like Avocados, Peanut butter, Hazelnuts, Almonds and Pecans contain heart-healthy MUFA, which helps lower Cholesterol levels. Olive and Peanut oils are also rich in monounsaturates. Note all are high in fat calories. 

Fatty Fish (Omega-3): Fatty fish like Salmon, Tuna, Halibut are rich in Omega-3 fatty acids that has many heart protective properties and also helps improve your blood cholesterol profile.. Bake or grill the fish do not fry! 

Nuts: Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich in heart healthy - fibre, Vitamin E and Selenium. 

Grains and Oats: Soluble fibre found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol an helps their excretion. Beans, apples, carrots also contain soluble fibre. 

Beans and Lentils: Beans, lentils and peas are good source of soluble fibre which helps lower cholesterol levels. Beans and pulses are high in fibre, high in protein and low in fat. Beans also contain lecithin, a a nutrient that lowers cholesterol. 

Fibre in Fruits: Apples, Pears, Oranges and Grapefruit contain soluble fibre, which helps lower cholesterol. Include other soluble fibre rich foods such as psyllium, barley, apples, pears, kidney beans. 

Antioxidants: They prevent cholesterol damage. Fruits like Blueberries, Cranberries and Grapes, protect LDL (bad) Cholesterol from being damaged. Only damaged Cholesterol forms sticky plaques that may lead to development of Atherosclerosis and increase risk of heart disease. 

Plant Sterols: Foods that are fortified with plant sterols and stanols, substances naturally found in many plant foods help block the absorption of cholesterol into the bloodstream. Foods such as orange juice and yogurt drinks are often fortified with sterols and stanols. 

Walnuts: Walnuts contain monounsaturated fats that helps reduce total cholesterol and LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to reverse the arterial damage caused by saturated fats. 

Blueberries: Blueberries contain antioxidant Pterostilbene that effectively helps lower Cholesterol levels. Blueberries are also rich in soluble fibre and other powerful heart healthy vitamins. 

Salmon: Salmon or fatty fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids are noted for its triglylyceride-lowering power. 

Garlic: Many studies have demonstrated that eating garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it contains active substance called Allicin. 

Avocado: Avocados are rich in oleic acid, a monounsaturated fat that helps lower cholesterol. 

Black beans: Black beans are high in dietary fibre, which binds with Cholesterol and helps excrete it from the body thus lowering Cholesterol levels. 

Apples: Apple is rich in Pectin (fibre), powerful antioxidants like quercetin, catechin, phloridzin and chlorogenic acid that help lower LDL (bad) cholesterol levels and help increase HDL (good) levels. 

Green, Leafy Vegetables: According to many studies individuals who 4 or more servings of fruits and vegetables have lower LDL cholesterol levels than those who ate fewer servings. Eat dark green, leafy of vegetables like Spinach, Collard greens and Swiss chard. 

Raw Carrots: Raw carrots are rich in a fibre called pectin that helps lower cholesterol. Other fruits that contain pectin include apples, citrus fruits, strawberries, raspberries, black berries. 

Sesame SeSeeds: Sesame seeds are rich in phytosterols that help reduce LDL (bad) Cholesterol levels significantly. Other foods that contain phytosterols include celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries. 

Pistachios: They lower LDL (bad) cholesterol levels significantly. 

Cranberries: Antioxidants in Cranberries help slow down LDL cholesterol oxidation, and help raise HDL (good) cholesterol levels. 

Pomegranate juice: Antioxidants in Pomegranate help reduces cholesterol plaque build-up and increases nitric oxide production that reduces arterial plaque. 

Shiitake Mushrooms: The active component in shiitake mushrooms in eritadenine helps lower cholesterol levels. Shiitake mushrooms also contains lentinan, which not only lowers cholesterol, but has anti-cancer properties and helps boost the immune system. 

Prunes: Prunes are a wonderful source of antioxidants and fibre, which is known to reduce LDL cholesterol.​ 

Ensure to include the above in your regular diet! Here are the best wishes for happy cholesterol control!