You probably know which foods to avoid if you need to lower your cholesterol. Favorites like eggs, cheese, ice cream, and red meat may be making fewer appearances at your dinner table. But what about foods that actually can lower your cholesterol? Three of the world’s experts in health and nutrition – The Mayo Clinic, Harvard Medical School, and Prevention Magazine — weigh in on what foods are cholesterol-friendly. Fatty fish, olive oil, beans, and oatmeal are common foods that they all agree on, and you’ve probably heard about their positive effects on cholesterol levels. But there are also some foods on their cholesterol-lowering lists that may surprise you.

1) Avocados – In a recent article in Prevention Magazine, cardio doctors extolled the virtues of avocados as a great source of monounsaturated fat. This heart-healthy fat can help raise HDL or “good” cholesterol levels while lowering LDL cholesterol. Avocados also contain beta-sitosterol, a plant-based fat that keeps cholesterol from being absorbed.  It’s easy to work avocados into your diet. Top sandwiches with fresh slices, and mash a little avocado with spices as a dip or spread.

2) Chocolate – For years, we’ve hoped to find a diet that encouraged us to eat chocolate. While milk chocolate is still not a great choice, dark or bittersweet chocolate contains antioxidants that help raise HDL cholesterol levels. Antioxidants are important because they keep blood platelets from sticking together to clog arteries.

3) Sterols and Stanols – These substances are found in plants and block “bad” (LDL) cholesterol absorption. Foods that now can be found that are being fortified with sterols and stanols include granola bars, orange juice and margarine. They can also be found in supplements. Research at Harvard Medical School shows that 2 grams of plant sterols or stanols every day can lower your LDL cholesterol by as much as 10%.

4) Garlic – This wonder food has been used through the years to fight against infection. It also prevents blood clots and lowers blood pressure and cholesterol. Even more important, it also keeps plaque from sticking and clogging arteries. As little as two garlic cloves a day can make a difference.

5) Spinach – Popeye used it to grow muscles. He probably had a good cholesterol level as well. A bright yellow pigment called lutein is found in spinach and other dark green leafy vegetables and egg yolks. Along with protecting against macular degeneration, researchers are finding that it can protect arteries by preventing cholesterol from clogging them.