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 Cholesterol is an important fat-like substance used to create hormones (such as vitamin D), build healthy cells, and digest your food. The cholesterol your body uses can come from two different sources: your own body or the food you eat. Dietary cholesterol, meaning the cholesterol from food, is only found in animal-based products (i.e. meat, dairy milk, eggs, etc.). Dietary cholesterol is not essential to your health because your liver makes all of the cholesterol it needs on its own. So, if you are vegan there's no need to worry!

Traditionally, LDL cholesterol is referred to as "bad" cholesterol and HDL cholesterol is referred to as "good" cholesterol. A total cholesterol level of less than or equal to 200 mg/dL and LDL level of less than or equal to 100 mg/dL is considered optimal. If you consume animal-based foods, it's a good idea to have no more than 300 mg of cholesterol per day.

Sometimes cholesterol levels can become so high they become problematic for your health. Generally a total cholesterol level above 240 mg/dL is considered high. High cholesterol can lead to the development of heart disease. If you have high cholesterol or simply want to prevent it from becoming too high, include the following foods in your menus.

1. Apples: Apple pectin is a soluble fiber that helps remove the cholesterol from your body! Apples contain flavanoids which act as powerful anti-oxidants that seem to halt the "bad" cholesterol from accumulating in your bloodstream.

2. Avocado: Avocados are a great source of monounsaturated fats, a type of fat that may help to raise the "good" cholesterol, while lowering the "bad". In addition, avocados contain more beta-sitosterol (a plant-based fat) than any other fruit. The American Heart Association recommends that you get up to 15% of your daily calories from monounsaturated fats.

3. Beans: Beans and vegetables are excellent sources of soluble fiber. Eating a cup of any type of beans a day-particularly kidney, navy, pinto, black, chickpea, or butter beans-can lower your cholesterol by as much as 10% in 6 weeks. According to the FDA and the National Cancer Institute, adults should get 20 to 35 grams of fiber per day. That can easily be done by adding beans to your daily diet.

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