You probably already know that what you eat plays a large roll on your overall health. However, you may not know that certain foods can actually help reverse certain negative health conditions, particularly if you have high cholesterol. LDL (or bad) cholesterol increases the fats and triglycerides within the bloodstream, which can lead to clogged arteries and potentially life-threatening blood clots (and heart attack or stroke). Luckily, certain foods can help lower your levels of LDL cholesterol in these ways:

1. Fatty fish
Salmon, mackerel, sardines, and tuna are all delicious fishes that help reduce LDL “bad” cholesterol. How you might ask? By eating fish a few times per week, you reduce the red meat on your plate, which is a primary source of LDL cholesterol and saturated fats. Plus, these fatty filets are loaded with heart-friendly omega-3 fatty acids which are linked to lower triglycerides.

2. Olive oil
If you’re looking for powerful allies to reduce LDL cholesterol, look no further than sterols and stanols, which impede the body from absorbing cholesterol. These potent plant-based substances are a natural part of nuts, seeds, legumes, and especially vegetable oils, like olive oil. Studies from Harvard University tout sterols and stanols to cholesterol-lowering benefits, so much so that many food manufacturers add them to foods. Do your part by seeking out an olive oil with plenty of stanols and sterols then use it for cooking, baking, and salad dressings.

3. Beans and legumes
Super rich in soluble fiber, the most popular legumes are actually beans (i.e, kidney beans, chickpeas, lima beans, adzuki beans, lentils, soybeans, fava beans, black beans, etc.). Foods from these categories are low in fat, but rich in protein and carbs so they keep you full for longer, which means they keep blood sugar stable and aid in weight loss while binding cholesterol and flushing it out of the body.

4. Oats
Far more than just a breakfast food, although a warm and satisfying one, if you start your day with oats (i.e., oatmeal, breakfast bars, oat bread) you’re already doing your part to lower LDL “bad” cholesterol. A small bowl of oats serves up roughly 2-grams of soluble fiber, which naturally decreases low-density lipoprotein (LDL cholesterol) absorption in the bloodstream.

5. Fruits and veggies
If you’re looking for a quick fibrous nibble, look no further than your local fruit and veggie stand. Plenty of soluble fiber sources can be found in fruits like strawberries, grapes, apples, and all types of citrus fruits. The bonus is that these fruits are also high in pectin, a type of LDL lowering soluble fiber. High veggie sources of soluble fiber include Brussels sprouts, okra, broccoli, turnips, sweet potatoes, and eggplant.

Untreated high cholesterol can lead to the development of several cardio-related conditions, such as heart attack or stroke. Yet doctors will often prescribe dietary changes along with cholesterol medications, like Lipitor, Praluent, and Repathacan, in order to significantly help lower overall triglyceride and LDL cholesterol levels in the blood to prevent these conditions from developing in the first place.