for fish

Experts agree that fish is the best food for preventing high cholesterol. According to the Harvard University website, fish containing omega-3 reduces blood pressure and the risk of stroke. As for the American Mayo Clinics website, it recommends eating fish from once to three times a week according to ability, and praises mackerel, salmon and tuna as the best types of fish.

Barley and oats

After fish, barley and oats are the second best healthy cholesterol-lowering foods. These products are not only nutritious and filling, but also

It also protects the heart from diseases, according to scientific studies. According to Healthline, barley, oats and other whole grain products are rich in dietary fiber that lowers the level of bad cholesterol in the blood. The HeartUK Heart UK charity website advises eating three small meals of barley or oats per day. You can also add fruits rich in dietary fiber to these meals, such as apples or bananas.

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Be careful with these foods as they contain unhealthy fats

Fried potato chips (chips) are prepared in fried oil, the temperature of which exceeds 120 degrees Celsius, and then unsaturated fats are formed. Scientists consider these fats the worst for human health because they cause a rise in low-density lipoproteins (LDL) in the body, which is called the bad cholesterol, in contrast to the high-density lipoproteins (HDL) which is called the good cholesterol.


Experts advise eating small amounts of nuts throughout the week to protect against bad cholesterol. According to the British HeartUK Foundation, nuts contain vitamin E, protein, magnesium, as well as potassium, all of which are beneficial to the body. The Mayo Clinics website warns against eating large amounts ofall substances that are beneficial to the body. And the Mayo Clinics website warns against eating large quantities of nuts because they contain high calories that may cause weight gain.


Vegetables are one of the best foods for the body in general, and they also contribute to lowering harmful cholesterol in the blood. Experts advise from Harvard University

The American woman, in particular, eats eggplant and “okra” because of their many benefits because they contain insoluble dietary fibers that bind cholesterol and get rid of it before it spreads in the body. HeartUK experts also recommend eating broccoli, beans and sweet potatoes. WeMD praises avocados, which can add a few slices to your salad.

the fruit

No healthy diet is complete without the addition of fruits, and many types of fruits help lower blood cholesterol. According to Healthline, the best fruits for fighting cholesterol are apples, grapes, strawberries and berries of all kinds. The Harvard University website adds citrus fruits such as oranges and tangerines to this list.

dark chocolate

Some may wonder about adding chocolate to this list, but studies have shown that eating dark chocolate in moderation helps reduce cholesterol in the blood. According to Healthline, the best dark chocolate is the one that contains at least 75 percent cocoa.


Tea is a popular beverage around the world, and some types of it are beneficial for health, such as green tea. WebMD recommends drinking black and green tea because they contain antioxidants that help lower cholesterol. However, the site warns against adding a lot of sugar to tea and prefers drinking it in its natural form without sweetening it.

soy products

Experts advise eating soy products in moderation to lower blood cholesterol. According to Harvard University's website, "tofu" and soy milk are among the best products for lowering cholesterol, and HeartUK advises to stay away from animal products, especially dairy, and replace them with soy products such as yogurt made from soy milk and soybeans known as "edamame."

Symptoms of high cholesterol can be vague, which is why many ignore them, however, there are two warning signs that many do not pay attention to, and they can include frequent headaches in the back of the head or pain in the hands or feet, according to the British newspaper express.

Frequent headache in the back of the head

The blockage of the blood vessels in the area around the head causes a headache

In the back of the head, this occurs when the blood vessels become blocked by cholesterol. Left untreated, the blood vessels can rupture and cause a stroke.

Pain in the hands or feet

Cholesterol buildup can block the blood vessels in the legs and hands. This buildup of cholesterol can occur continuously and cause pain in the hands and feet.

A tingling sensation in these areas of the body may also indicate that your cholesterol levels are dangerously high.

The difference between HDL and LDL

HDL is known as "good cholesterol" because it transports cholesterol to the liver to expel it from your body.

HDL helps rid your body of excess cholesterol, so it's less likely to end up in your arteries.

LDL is called "bad cholesterol" because it takes cholesterol into the arteries, where it may collect in the artery walls.

High cholesterol in the arteries can lead to a buildup of plaque known as atherosclerosis.

This can increase your risk of developing blood clots in your arteries. If a blood clot breaks off and blocks an artery in your heart or brain, you could have a stroke or heart attack.

How is high cholesterol diagnosed?

Unfortunately, most people will not have symptoms of high cholesterol, so the only way to measure cholesterol levels is to have a blood test.

The British Heart Foundation explains: "Your doctor or nurse will take a blood sample, usually by prick your finger or you may be asked to have a blood test in hospital. The blood is then checked for levels of good cholesterol (HDL), bad cholesterol (non-HDL) and triglycerides (type last of blood fats), as well as get a total cholesterol score.

High-density lipoprotein (HDL) cholesterol is often called the "good" cholesterol because it counteracts the harmful effects of low-density lipoprotein cholesterol.

Foods that are high in saturated fats to avoid to control cholesterol include:


fried foods

Fatty cuts of meat


Instead, you should aim for a Mediterranean-style diet, which means eating more bread, fruits and vegetables, fish and less meat, and you should replace butter and cheese with products based on vegetable oils such as olive oil.

to protect

The same heart-healthy lifestyle changes that might lower your cholesterol level may help prevent high cholesterol from the start. To prevent high cholesterol, you can:

Eat a low-salt diet that focuses on fruits, vegetables and whole grains

Limit the amount of animal fats and use good fats in moderation

Losing excess weight and maintaining a healthy weight.

Quit Smoking

Exercising most days of the week for at least 30 minutes

Drink alcohol in moderation, if not at all