I wouldn't deny that fat tastes great, it makes food taste better, and we all know that. But while we're all craving fried food or butter on toast every now and then, like all things in life, if you consume too much of certain types of fat, you may find that your cholesterol levels are rising faster than you expected.
According to a study published in the journal Circulation, about 38% of American adults have high cholesterol levels. This asymptomatic condition can lead to a range of negative health consequences. The worst part? Other foods can also cause your cholesterol to rise, even though they may seem harmless or appear to have little fat.
But here's the good news: there are foods that can lower high cholesterol, and here are some of the foods I've listed.
Oats. 
Oats are loved by millions of people around the world for a good reason. In addition to being delicious, they're also one of the healthiest carbs**. These health benefits also extend to your cholesterol levels. This is thanks to their extremely high fiber content, as well as a special fiber called -dextran. This may be because when you consume fiber, it becomes a structure that locks cholesterol before it enters your veins and arteries. This cholesterol is digested by your system and eventually eliminated from your body, not your heart.
A study published in the journal Nutrition demonstrated the specific effect of dextran on cholesterol. The study's authors found that when participants consumed the -glucan in oat fiber for eight weeks, their cholesterol levels dropped significantly. This super fiber is also rich in useful antioxidant compounds that can fight free radical damage and the health complications that come with it, such as cardiovascular disease and unhealthy inflammation.
Nut. 
Fighting cholesterol levels by eating more fat may seem counterproductive, but the truth remains that some high-fat foods and snacks are great for you and your heart. Nuts are just that, and it's probably one of the best foods to keep cholesterol levels at bay.
The British Heart Association explains that the fat in nuts is unsaturated. These types of fats can help improve our blood cholesterol levels and help improve overall heart health. Nuts are also lower in saturated fat, which is something you need to be aware of if you want to keep your cholesterol levels low.
In addition, nuts are rich in healthy fiber, which can help our bodies process cholesterol better. They are rich in vitamins and minerals, provide plant-based protein**, increase our satiety and prevent us from eating less heart-healthy foods.
Bean curd. 
Tofu is an ultra-healthy plant-based protein that can be put in almost any dish you want to put in, and it's packed with healthy stuff. When it comes to your cholesterol levels, tofu is once again at the top of the list. According to Medical News Today, this protein is not only cholesterol-free, but can even lower your "bad" LDL cholesterol levels. According to a meta-analysis published in the American Journal of Clinical Nutrition, this is thanks to the soy isoflavones in tofu. The meta-analysis found that in 11 studies, soy isoflavone intake generally reduced participants' LDL levels.
Tofu also has a positive effect on kidney function – again, due to the soy contained in tofu – it can also slow the development of osteoporosis. It also reduces the risk of diabetes and even age-related brain diseases as you age.
Yoghurt. 
It's amazing what a few spoonfuls of yogurt can do. Dairy products often don't perform well in terms of cholesterol because foods like whole milk and cheese tend to be high in saturated fat. But interestingly, yogurt seems to be the exception.
A review published in the journal Food looked at the effects of various dairy products on cardiovascular disease. The review found that although certain dairy products, such as milk, don't seem to have a significant effect on cholesterol and your heart, yogurt — even full-fat yogurt — is actually good for your heart and cholesterol.
The key reason for this seems to be the fermentation of yogurt. A further review published in the Journal of the American College of Cardiology shows that this cholesterol benefit (and its positive effects on heart health) appears to be a feature of fermented foods. And that's without taking into account the other health benefits of fermented foods, including making your digestive system healthier by increasing the amount of minerals, making your food more nutritionally useful.
Salmon. 
All these proponents of oily fish are not wrong, salmon is indeed an amazing food. When it comes to your cholesterol levels, there's nothing better than that, and that's because pink fish contains super healthy fats.
As experts say, salmon is particularly rich in unsaturated fats. These unsaturated fats, including omega-3s, help lower your "bad" LDL cholesterol levels and also help maintain your "good" HDL levels. Of course, this is good news for your heart and blood pressure, as lower cholesterol levels mean easier blood passage through your system and heart valves.
Salmon has incredible benefits for you in other ways as well. It is an excellent protein** and rich in essential vitamins and minerals such as B12, D, magnesium and selenium.
Green tea. 
There's nothing better than a cup of green tea. As stated in Medical News Today, one of the reasons why green tea is loved by nutritionists is because of its antioxidant compounds and catechins. These ingredients may have a powerful effect on both total cholesterol and "bad" LDL cholesterol, lowering both types of cholesterol in the body. A study published in the Journal of Translational Medicine found that when catechins were mixed with water and consumed, cholesterol levels dropped significantly – although it is important to note that this is an animal study and further research is needed.
These antioxidants and beneficial compounds not only have further benefits for cholesterol. As experts point out, the antioxidants in green tea can help your body fight free radical damage, thereby reducing your risk of several chronic diseases. Catechins, in particular, may also help fight bad breath due to their antimicrobial effects on the oral cavity.
Beans. 
I can't stress enough how good beans are for you. Legumes provide you with a lot of protein, plenty of vitamins and minerals, fiber and antioxidants that your body will be thankful for.
Harvard Health Press states that all of this fiber is very beneficial for your cholesterol levels. The fiber and protein in legumes will keep you feeling full for longer, preventing you from eating as much as you normally would with the 2nd Dynamic Incentive Program stuff. Not only is this good if you want to control your weight, but it can also encourage you to eat less saturated fat foods, which may raise your cholesterol levels. The soluble fiber rich in legumes can also help your body control cholesterol by preventing your system from absorbing cholesterol into the bloodstream, according to the Mayo Clinic. Legumes can also greatly increase our recommended amount of fiber per day (25 grams per day for women and 28 grams per day for men, according to the Mayo Clinic). For example, one cup of black beans can provide you with up to 15 grams of fiber.