The human diet plays a key role in lowering cholesterol levels, and here is a list of five foods that are better at this goal, and therefore protect your heart..

Oatmeal and oat bran. It is in oatmeal that contains soluble fibers that reduce the level of " Soluble fiber is also found in beans, pears, apples, plums and barley.. If you eat 5 to 10 grams of soluble fiber per day (and one serving of oatmeal has 6 grams of fiber), then every day your cholesterol levels will decrease..

Fish and omega-3 fatty acids. Fatty fish are high in omega-3 fatty acids, which reduce the risk of blood clots and blood pressure.. It is recommended to eat oily fish at least twice a week, the most useful from this point of view are mackerel, herring, lake trout, sardine, tuna, halibut and salmon. For those who cannot tolerate fish, it can be replaced with rapeseed or linseed oil.. You should not replace all the meat on the menu with fish, it also lacks important elements for good nutrition, for example, selenium.

Almonds, walnuts and other nuts. They contain a lot of polyunsaturated fatty acids. A handful of nuts a day reduces the risk of heart disease by several times, though nuts should be without additives, and of course without sugar..

Olive oil. The amount of antioxidants in it help replace fats in your diet with just 2 tablespoons of olive oil, you can fry vegetables or dress salad with it, replacing other types of oils, especially butter. However, olive oil is high in calories, so eating more than two tablespoons a day is not recommended, refrain from "

Products with sterols (stanols). Sterols are substances from plants that block the absorption of cholesterol by the body..

These substances can be found in orange juice, yogurt, margarine, they will help reduce cholesterol levels by 10 percent.. You should consume at least 2 grams of sterols, which is equal to 250 milliliters of orange juice with them per day.

To lower your cholesterol, you also need to reduce the amount of trans fats you consume on your menu, they are found in fried meats, store-bought cookies, cakes, crackers, some types of butter..

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