Millions of American adults have high cholesterol, per the Centers for Disease Control and Prevention (CDC), and the majority of those are taking medication to keep it under control. But whether you take cholesterol medication or not, you could benefit from eating more foods to lower cholesterol naturally.
“High cholesterol is a top risk factor for heart attacks, strokes, and poor circulation,” said Omar Ali, M.D., F.A.C.C., a board-certified interventional cardiologist at ARK Medical Center in Michigan. However, it is also important to remember that your body does need some cholesterol. Per the Cleveland Clinic, cholesterol is a waxy, fatty substance found in your cells that is responsible for building cell membranes, helping your liver make bile, and assisting in the production of hormones. Your liver makes cholesterol naturally, but getting more than you need—which can happen from eating too many cholesterol-rich foods—can cause plaque to form in the arteries, which could lead to dangerous blood flow blockages.
Meet the experts: Omar Ali, M.D., F.A.C.C., a board-certified interventional cardiologist at ARK Medical Center in Michigan; Jennifer Haythe, M.D., an associate professor of cardiology and director of the cardio-obstetrics program at Columbia University Irving Medical Center in New York City.
Here, cardiologists explain the key facts about cholesterol you need to know and the best foods to eat to lower your cholesterol, as well as some other smart lifestyle strategies.
What is considered ‘healthy’ cholesterol?
There are two types of cholesterol in the body: LDL (or “bad”) cholesterol and HDL (or “good”) cholesterol. In general, you should limit LDL as much as you can, hopefully replacing it with HDL.
LDL cholesterol is the main culprit behind buildup and blockage in the arteries, per the National Library of Medicine (NLM), while HDL actually helps remove LDL. Cholesterol is measured in milligrams per deciliter of blood, abbreviated as mg/dL. Ideally, this is what healthy cholesterol numbers look like, according to the NLM:
Women over age 20:
- Total cholesterol: 125 to 200 mg/dL
- LDL cholesterol: Less than 100 mg/dL
- HDL cholesterol: 50 mg/dL or higher
Men over age 20:
- Total cholesterol: 125 to 200 mg/dL
- LDL cholesterol: Less than 100 mg/dL
- HDL cholesterol: 40 mg/dL or higher
The best way to tell if your cholesterol is too high is to get your levels tested—from there, you can work with your doctor to take the appropriate action. Medications like statins can help you get to healthy levels, though most experts recommend trying to make healthy lifestyle changes first. “I always advise people to try and lower their cholesterol through diet and exercise,” said Jennifer Haythe, M.D., an associate professor of cardiology and director of the cardio-obstetrics program at Columbia University Irving Medical Center in New York City.
Lowering your cholesterol without medication is possible, but it’ll take some work. One of the most beneficial changes is simply getting more active. “To reduce cholesterol, it’s essential to start a cardiovascular fitness routine that involves moderately vigorous exercise four times per week,” Dr. Haythe said. You can start with moderate exercises, like walking, for 15 to 20 minutes a day, building up from there. (And if you smoke, you should try to stop as soon as you can.)
Eating a nutrient-rich diet is also crucial. Cutting back on high-cholesterol foods—like fried foods, sugary desserts, and fatty meats—is a start, but you should also eat more of the fare that can actually help lower your cholesterol. Fans of the Mediterranean diet should be pleased; its staples are naturally low in LDL cholesterol and can actively remove it from your system. Here, you’ll find the best picks to add to your grocery list.
Top foods to eat to lower cholesterol
Whole grains
Getting 5 to 10 grams of soluble fiber (found in whole grains like oats and brown rice) daily could help lower LDL cholesterol, per the National Lipid Association. Because you digest fiber slowly, it’s able to bind to cholesterol in the blood and remove it from the body, Dr. Haythe explained. Cooked oats are a top source, offering 2 grams of soluble fiber per half-cup serving.
Fatty fish
The American Heart Association suggests aiming to eat at least two 3.5-ounce servings of fatty fish like salmon, mackerel, tuna, trout, or herring per week. The omega-3 fatty acids found in seafood can help lower your triglycerides—a type of cholesterol-like fat found in the blood that can cause your arteries to become hard or thick.
Nuts
Research shows that regular consumption of tree nuts like walnuts and almonds is tied to lower levels of total cholesterol, LDL cholesterol, and triglycerides. “This is likely because they contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and plant sterols,” Dr. Haythe explained. Just make sure you’re not eating too many nuts, since they are high in calories and may cause digestive problems for some.
Green tea
Studies show that drinking green tea can significantly lower total cholesterol and LDL cholesterol levels. Experts suspect that’s because the brew is rich in catechins, a family of flavonoids that can thwart the production and absorption of cholesterol.
Legumes
Research in The Journal of Nutrition found that eating a daily serving of legumes (including beans, peanuts, lentils, and peas) could lower both LDL and total cholesterol levels in people with high cholesterol. Like oats, beans are packed with soluble fiber that sweeps cholesterol out of the bloodstream, Dr. Ali explained.
Seeds
Like whole grains, seeds are rich in fiber, which binds to bad cholesterol and drives it out of the body. Chia seeds and flax seeds, especially, are good to add to your diet; they’re easy to sprinkle on everything and have been shown in research to raise levels of HDL cholesterol. These seeds are also rich in omega-3 fatty acids, a rare plant-based source of the nutrient.
Dark chocolate
Who says treats can’t also be good for you? A 2023 study found that dark chocolate can help raise levels of good-for-you HDL cholesterol both in healthy people and in those with high levels of LDL. This is probably due to the high levels of flavonoids, compounds with an antioxidant effect. Stick with 70% dark chocolate or higher—it contains more antioxidants and less sugar than the milkier stuff.
Strawberries
Speaking of indulgent desserts, strawberries also provide a health boost. Research in Nutrients showed that regular consumption of the fruit is linked with lower cholesterol, probably thanks to its high levels of polyphenols, compounds found in plants that prevent LDL cholesterol from inflaming or clogging arteries. Knowing that, strawberries taste just a bit sweeter.
Brussels sprouts
Brussels sprouts contain two powerful nutrients known to lower cholesterol: soluble fiber and omega-3 fatty acids. The cruciferous veggies have also been shown to decrease the likelihood of other vascular diseases, meaning they’ll pull double duty in protecting your arteries.
Safflower oil
This neutral, high-heat oil is rich in phytosterols, cholesterol-blocking plant compounds that could lower your LDL cholesterol by as much as 14%, according to the Cleveland Clinic. Consider trying it as your go-to cooking oil.
Kale
The leafy green (along with cousins like collard and mustard greens) binds to bile acid, which Dr. Ali said “helps the liver burn more fat, which in turn lowers cholesterol.” Plus, research has shown that eating one cup of leafy greens a day can lower heart disease risk. For the biggest benefit, opt for lightly cooked greens over raw ones.
Avocado
Thanks to their fiber and monounsaturated fat, avocados could help lower your total cholesterol and LDL cholesterol levels, studies show. The key is using the buttery fruit to replace foods with saturated fat—swap sliced avocado for mayo on a sandwich, for example.
Apples
An apple a day really might help keep the (heart) doctor away; apples are some of the best sources of pectin, a type of fiber that’s been shown to lower levels of LDL cholesterol. They’re also chock-full of antioxidants like those all-important polyphenols, which work to keep arteries clear. Just don’t peel the skin, since that’s where most of the nutrients are.
Red wine
A staple of the Mediterranean diet, red wine has been shown to help lower LDL cholesterol and decrease the chances of heart disease. Moderation is the name of the game, though; one glass a day is the most these studies suggest drinking, since too much alcohol can cause plenty of its own issues. If you already plan on indulging, though, enjoy every sip!
Tomatoes
You say tomato, we say lower cholesterol. The fruits are high in lycopene, a compound that prevents LDL cholesterol from oxidizing (becoming even more detrimental to your health). Studies have shown that tomatoes and tomato juice have a positive effect on cholesterol levels, specifically raising levels of HDL cholesterol.
—Additional reporting by Jake Smith
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