Are cholesterol woes giving you sleepless nights? In that case, you must make changes to your diet, adding some superfoods to your meals. High cholesterol builds up on artery walls, restricting normal blood flow to the brain, heart, and other vital organs. Not all of these superfoods work the same way. Some are fiber-rich that bind cholesterol and eliminate it from the body, some contain sterols to prevent cholesterol absorption, while some offer polyunsaturated fats that lower low-density lipoproteins (LDL) directly. Here are a few superfoods that help lower bad cholesterol:

Oats
Oats are rich in fiber and are a breakfast favorite. You can add strawberries or bananas to your bowl of oats every morning to get more fiber and flavor.

Barley
Barley, along with other whole grains, can reduce the risk of heart disease because of its high soluble fiber content.

Beans
Beans are fiber-rich and wholesome, and keep your stomach full for hours. You can choose from a variety of beans, such as like black-eyed peas, kidney beans, lentils, etc.

Nuts
Brazil nuts, macadamia nuts, cashews, pistachios, peanuts, pecans, and walnuts, among others, are excellent sources of unsaturated fats. They keep your cholesterol levels in check and contain fiber that prevents cholesterol absorption in the bloodstream.

Healthy oils
When you choose to use oils like canola oil, olive oil, and flaxseed oil, instead of lard and butter, you are doing yourself a huge favor, as these reduce high cholesterol levels.

Fruits
Apples, strawberries, and citrus fruits are rich in pectin, which helps to lower cholesterol in the blood.

Foods containing sterols and stanols
Sterols and stanols are extracted from plants. They prevent the body from absorbing bad cholesterol. This is why many companies have started to include them as ingredients in foods like granola bars and margarine. If you can manage to consume about two grams of plant stanols or sterols every day, then you can be sure that your LDL levels will come down.

Soy
You can consume soybeans or soy-derived foods, such as soy milk and tofu, to reduce bad cholesterol levels in your body. Studies show that by consuming 25 grams of soy-derived proteins everyday, patients can lessen their LDL levels by almost six percent.

Fatty fish
Consuming fish like salmon, sardines, mackerel at least twice a week can help lower LDL levels successfully. The omega-3 fatty acids contained in these fish reduce triglycerides, and protect the heart by preventing abnormal heart rhythms.

Garlic
Garlic has been a key ingredient in cooking and medicine for ages. It has plant compounds like allicin, which is known to lower blood pressure and even reduce bad cholesterol.

Avocados
This fruit is nutrient-rich, and is an excellent source of both fiber and monounsaturated fats. Both these nutrients can reduce bad cholesterol and increase good cholesterol or high-density lipoprotein (HDL) levels.

Dark chocolate
Cocoa is a key ingredient in chocolates, and studies show that it is capable of lowering bad cholesterol. It helps reduce the oxidation of bad cholesterol in the blood, thereby preventing triggers of various heart diseases. But, you need to remember that dark chocolate may contain added sugar, and this can be detrimental to heart health. So, only only consume dark chocolate that has 75 to 85 percent cocoa in it.