Cholesterol is a kind of waxy fat obtained through the different foods you eat. Cholesterol is needed in adequate amounts for the normal functioning of the body. Cholesterol, in excess amounts, may cause health problems like heart diseases, obesity, and stroke. Here is a list of must-include nutrients for lowering cholesterol.

1. Soluble fiber
Fiber is one of the essential nutrients that help dissolve existing cholesterol deposits in the body. Once you consume cholesterol, it starts lining the walls of the gastrointestinal tract. By consuming a lot of soluble fiber, the fiber pushes out the cholesterol and prevents cholesterol deposition.

2. Unsaturated fats
Not all fats are problematic. Polyunsaturated and monounsaturated fats make it to the list of must-include nutrients for lowering cholesterol. Unsaturated fats don’t stick to each other and are known to reduce the bad cholesterol in the body (LDL cholesterol), which is the cause of all health conditions. Unsaturated fats include coconuts, coconut oil, avocados, nuts, seeds, extra virgin olive oil, and fatty fishes.

3. Magnesium
Studies show that low levels of magnesium in the body will result in higher LDL cholesterol levels. When people increase their magnesium intake, their cardiovascular health improves, and the HDL cholesterol levels (good cholesterol) go up. You can include spinach, almonds, pumpkin seeds, cashews, and peanuts regularly in your food to up your magnesium levels.

4. Calcium and vitamin D3
According to a 2015 study, 92 subjects were given a combination of calcium and vitamin D3 supplements for 6 months. The study reported that a combination of calcium and vitamin D3 supplements could bring down serum cholesterol levels. They make it to the list of must-include nutrients for lowering cholesterol.

5. Zinc
Another nutrient that helps in bringing down LDL cholesterol levels is zinc. A particular study analyzed the effects of zinc supplements on plasma lipids. The study suggested that zinc supplements, when consumed regularly, can help bring down total cholesterol and LDL cholesterol levels successfully. It further brought down triglyceride levels.

6. Antioxidants
Antioxidants are also nutrients that your body needs to stay healthy. They help bring down LDL cholesterol levels and are must-include nutrients for lowering cholesterol. Researchers suggest consuming 3-5 portions of fruits and vegetables every day. According to studies, antioxidants prevented LDL cholesterol from setting and forming plaques in the arteries. It is also a known fact that antioxidant-rich foods bring down the risk of heart diseases. You can also include herbs and spices that are good sources of antioxidants in your diet.

If your cholesterol levels are mildly over the border, you can try all these must-include nutrients for lowering cholesterol and bring down the levels normally. If your cholesterol levels are very high, your doctor may prescribe medications for you.