High cholesterol has no visible symptoms, but it can have a profound impact on your heart health. While cholesterol-lowering medication is vital for some people, almost everyone could benefit from incorporating more of the best foods to eat for cholesterol into their meals. Making smart choices in the kitchen can go far towards reducing levels of LDL (bad) cholesterol and maintaining healthy levels of HDL (good) cholesterol.
Meet the Experts: Martha Theran, M.S., R.D.N., a registered dietitian nutritionist and educator at Pritikin Longevity Center; and Deepak Talreja, M.D., clinical chief of cardiology for Sentara Health.
Cholesterol is a substance that is naturally produced by the body that is necessary for creating new cells and hormones, according to the American Heart Association. But if you have too much of it in your blood—especially LDL cholesterol and triglycerides, which are a type of fat—it can lead to clogged arteries that raise your risk of blood clot, stroke, and heart attack. That said, eating the right foods is one of the easiest things you can do to prevent this from happening.
“Studies have shown that dietary modifications—especially lowering saturated fats, avoiding trans fats, increasing soluble fiber, and including plant sterols/stanols—can significantly reduce LDL cholesterol by 5 to 30% depending on adherence and genetics,” said Martha Theran, M.S., R.D.N., a registered dietitian nutritionist and educator at Pritikin Longevity Center.
Diet can help manage cholesterol in two key ways: by reducing your intake of unhealthy fats and increasing your intake of certain nutrients that can help your body flush out damage that has already been done. For example: “Increasing soluble fiber binds cholesterol in the gut and removes it from the body,” explained Deepak Talreja, M.D., clinical chief of cardiology for Sentara Health. Healthy fats, like those found in nuts and seeds, can raise HDL levels and balance things out by lowering triglycerides, a type of fat that also contributes to heart disease, said Dr. Talreja. Lastly, nutrients called phytosterols found in fruits and vegetables may block the absorption of bad cholesterol, he added. What’s more, replacing animal proteins with plant-based ones can help you avoid cholesterol-raising proteins found in fatty cuts of main dish meat.
Read on to discover the best foods experts say can help lower cholesterol naturally and improve your cardiovascular health overall, plus some ideas for how to enjoy them.
Foods to eat to lower cholesterol
Oats and barley
These grains are high in the soluble fiber beta-glucan, which binds to cholesterol in the gut and removes it from the body via waste, said Theran. You can have oats for breakfast and barley for dinner, mixed into a hearty soup, suggested Dr. Talreja.
Lentils and beans
Rich in soluble fiber and plant-based protein, legumes help slow digestion and reduce cholesterol absorption, said Theran. Dr. Talreja added that they can also help stabilize blood sugar and are great added to salad, soups, or wraps.
Fatty fish
Salmon, mackerel, and sardines are high in omega-3 fatty acids, which lower triglycerides and may raise HDL cholesterol, said Theran. Dr. Talreja recommended aiming for at least two servings of fatty fish per week.
Nuts
Nuts like almonds and walnuts contain healthy unsaturated fats, fiber, and plant sterols that help lower LDL cholesterol, said Theran. Dr. Talreja said a small daily handful (around one ounce) is heart-healthy and enough to make a difference.
Avocado
Avocado is rich in monounsaturated fats and fiber, which may lower LDL cholesterol without affecting HDL, Theran explained. Dr. Talreja recommended using avocado in place of butter or cheese on toast and sandwiches.
Olive oil
Extra-virgin olive oil is high in heart-protective antioxidants and monounsaturated fat, which can reduce inflammation and LDL oxidation, a chemical reaction that leads to inflammation and the formation of plaque, said Theran.
Apples, berries, and citrus fruits
These fruits contain pectin, a type of soluble fiber that binds to bad cholesterol and can help carry it out of the body through the digestive tract, said Dr. Talreja. To maximize your fiber intake, eat the skin when possible.
Leafy greens
Dark leafy green veggies like spinach, kale, arugula, and Swiss chard are especially good for cholesterol because they’re low in calories, high in fiber, and rich in plant sterols that block cholesterol absorption, said Theran.
Soy protein
Tofu, soy milk, and edamame contain plant-based proteins and isoflavones, which are plant compounds that can be anti-inflammatory and modestly lower LDL cholesterol, said Theran. You can easily use tofu or tempeh as a meat substitute in stir-fries and bowls.
Green tea
Green tea is rich in catechins, a type of antioxidant that helps reduce cholesterol absorption and improve lipid profiles, said Theran, as long as you don’t overdo it with sweeteners or creamers.
Tomatoes
Tomatoes are uniquely rich in lycopene, an antioxidant that may increase levels of HDL cholesterol, according to a review in the Journal of Food Science.
Chia seeds
Chia seeds are rich in soluble fiber, which helps trap cholesterol in the gut, aiding in its removal from the body. They have also been shown to improve HDL cholesterol levels.
The bottom line
“A heart-healthy diet rich in plants, fiber, and healthy fats—especially within a Mediterranean or plant-based framework—is a powerful tool in lowering cholesterol,” said Dr. Talreja. “Combined with regular exercise, this approach gives people the best chance at reducing cardiovascular risk and living longer, healthier lives.”
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