Are you concerned about your cholesterol levels? You’re not alone. According to the Centers for Disease Control and Prevention (CDC), over 102 million American adults have total cholesterol levels above the recommended 200 mg/dL. This puts them at increased risk for heart disease.
But here’s the good news: making simple dietary changes and incorporating certain foods into your meals can help lower your cholesterol levels. This article will explore 20 of the best foods that can effectively lower cholesterol naturally.
What is Cholesterol? The Good, The Bad, and Your Health
Before exploring our food list, let’s quickly demystify cholesterol. Despite its villainous reputation, cholesterol isn’t inherently bad—it’s essential for building healthy cells, producing vitamins, and making hormones.
The trouble begins when we have too much low-density lipoprotein (LDL) cholesterol—often called “bad” cholesterol—which can build up in artery walls, forming plaque that restricts blood flow.
Meanwhile, high-density lipoprotein (HDL) cholesterol—the “good” kind—actually helps remove LDL from your bloodstream.
When cholesterol builds up in your arteries, it narrows these vital pathways, forcing your heart to work harder to pump blood. This increased pressure can lead to heart disease, heart attacks, and strokes.
According to the American Heart Association, every 1% reduction in LDL cholesterol reduces the risk of heart disease by 1-2%. That might not sound like much, but those percentage points add up quickly when you’re making consistent dietary changes.
20 Best Foods That Can Help Lower Cholesterol
Fiber-Rich Foods: Nature’s Cholesterol Sweepers
1. Oats and Oat Bran
Starting your day with a warm bowl of oatmeal might be one of the simplest ways to begin lowering your cholesterol. Oats contain beta-glucan, a specific type of soluble fiber that essentially acts like a sponge in your digestive tract.
Beta-glucan binds with cholesterol-rich bile acids in the intestine, preventing their absorption and helping your body excrete them. Research shows that consuming just 3 grams of beta-glucan daily (about one bowl of oatmeal) can lower LDL cholesterol by 5-10%.
Easy incorporation: Beyond breakfast oatmeal, you can add oat bran to smoothies, use rolled oats in homemade granola, or substitute some flour with oats in baking recipes. For a savory twist, use oats as a crunchy coating for baked fish or chicken instead of breadcrumbs.
2. Barley and Other Whole Grains
Like oats, barley is rich in beta-glucan fiber, making it another cholesterol-lowering superstar.
Studies show that barley can reduce total cholesterol by 7% and LDL cholesterol by 7-10% when consumed regularly. The entire portfolio of whole grains—including brown rice, quinoa, and whole wheat—contains fiber that helps lower cholesterol.
A meta-analysis published in the American Journal of Clinical Nutrition examined 45 studies and found that three servings of whole grains daily reduced the risk of heart disease by 22%.
Easy incorporation: You can use barley in soups and stews, substitute it for rice in risotto (called “barlotto”), or try breakfast barley porridge as an oatmeal alternative. Farro, another ancient grain, makes an excellent base for grain bowls topped with vegetables and lean proteins.
Pro tip: When buying packaged foods, look for “100% whole grain” on the label, as “multigrain” or “made with whole grains” can be misleading.
3. Beans and Legumes
Beans contain both soluble and insoluble fiber, helping to bind cholesterol and remove it from your body. A review of 26 studies found that one daily serving of beans or lentils could lower LDL cholesterol by an average of 5%.
Beyond fiber, beans provide plant protein that can replace higher-fat animal proteins in your diet. The combination of increased fiber and reduced saturated fat creates a double benefit for cholesterol levels.
Easy incorporation: You can add beans to salads, soups, and tacos, or blend them into dips like hummus. Try starting with three bean-based meals weekly and build from there. For convenience, keep canned beans on hand (rinsed to reduce sodium) and frozen edamame for quick additions to meals.
Pro tip: If beans cause digestive discomfort, introduce them gradually, and rinse canned varieties thoroughly. You can also try different preparation methods, like soaking dried beans and discarding the soaking water.
Fruits and Vegetables: Colorful Cholesterol Fighters
4. Apples
Apples contain pectin, a type of soluble fiber that lowers LDL cholesterol. They also contain polyphenols, which have antioxidant properties that may prevent LDL cholesterol from oxidizing.
A study found that women who ate 75 grams of dried apples daily saw their LDL cholesterol drop by 23% after six months. Surprisingly, despite adding these calories, the women lost weight on average, likely due to the apple’s fiber creating greater satiety.
Easy incorporation: You can enjoy apples as snacks, add them to salads, or bake them with cinnamon for a warm dessert. Even applesauce can provide some benefits.
Try sliced apples with a tablespoon of almond butter for a satisfying snack that combines two cholesterol-lowering foods. Apple cider vinegar, while less potent than whole apples, may also provide modest benefits.
5. Citrus Fruits
Oranges, grapefruits, lemons, and limes all contain pectin fiber and compounds called limonoids.
The pectin in citrus works similarly to that in apples. Additionally, limonoids have been shown to help lower cholesterol. One study found that consuming red grapefruit daily for 30 days lowered LDL cholesterol by 20%.
Citrus fruits also contain hesperidin and naringin, flavonoids that improve blood vessel function and have anti-inflammatory effects. These compounds work synergistically with vitamin C to protect LDL cholesterol from oxidation.
Pro tip: Grapefruit can interact with certain medications, including some statins, calcium channel blockers, and immunosuppressants. Check with your doctor or pharmacist if you’re on prescription drugs before adding grapefruit to your diet.
6. Berries
Strawberries, blueberries, blackberries, and other berries are rich in soluble fiber and plant compounds.
Beyond fiber, berries contain antioxidants called anthocyanins that may help increase HDL cholesterol and lower LDL cholesterol. Research suggests eating berries daily can reduce LDL cholesterol by up to 11% in eight weeks.
The Harvard School of Public Health studied over 93,000 women and found that those who ate the most anthocyanin-rich foods (primarily from berries) had a 32% lower risk of heart attack. This benefit remained even after accounting for other lifestyle factors.
Pro tip: Wild berries typically contain more anthocyanins than cultivated varieties—if you have access to wild blueberries, they pack an even stronger cholesterol-lowering punch.
7. Avocados
This creamy fruit offers a perfect example of how “fat” isn’t a four-letter word when it comes to heart health.
Avocados are rich in monounsaturated fats, which can help raise HDL cholesterol while lowering LDL. One study found that overweight adults who ate one avocado daily for five weeks had lower LDL levels than those on a similar diet without avocados.
Avocados also contain beta-sitosterol, a plant sterol that blocks cholesterol absorption, and significant amounts of fiber (about 9 grams in a medium avocado). This combination creates a powerful cholesterol-lowering effect.
Pro tip: To prevent an unused avocado from browning, leave the pit in the unused portion, sprinkle with lemon juice, and wrap tightly in plastic wrap.
8. Leafy Green Vegetables
Spinach, kale, collard greens, and other leafy greens bind with bile acids, promoting cholesterol reduction.
These greens contain compounds that bind to bile acids, preventing cholesterol absorption. They’re also rich in lutein, which prevents cholesterol from sticking to artery walls.
A 2018 study found that consuming about one cup of leafy greens daily lowered the risk of heart disease by 16%. The researchers identified nitrates, naturally occurring compounds in greens, as key contributors to improved blood vessel function.
Pro tip: Massage tough greens like kale with a little olive oil and lemon juice to break down their fibrous structure, making them more tender and easier to digest.
Nuts and Seeds: Small Packages, Big Benefits
9. Almonds and Walnuts
These popular nuts have been extensively studied for their cholesterol-lowering properties.
Rich in plant sterols, fiber, and healthy fats, nuts help lower LDL cholesterol while providing antioxidants that prevent LDL oxidation. A review of 25 studies found that eating about two ounces of nuts daily decreased LDL cholesterol by an average of 7%.
Walnuts deserve special mention for their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. In the Nurses’ Health Study, women who ate eight ounces of walnuts or more each month had a 24% lower risk of developing coronary heart disease.
Pro tip: Store nuts in the refrigerator or freezer to prevent their healthy oils from going rancid, which can create harmful compounds.
10. Flaxseeds
These tiny seeds pack a powerful cholesterol-fighting punch.
Flaxseeds contain lignan compounds and soluble fiber that work together to lower total and LDL cholesterol levels. One study found that consuming 3 tablespoons of flaxseed powder daily for three months reduced LDL by almost 20%.
The lignans in flaxseeds have a weak estrogenic effect that may be particularly beneficial for women in reducing heart disease risk. Additionally, like walnuts, flaxseeds provide ALA omega-3 fatty acids that have anti-inflammatory effects.
Pro tip: Try to buy whole flaxseeds and grind them yourself in a coffee grinder just before use for maximum freshness and nutrient preservation. Pre-ground flaxseed meal should be stored in the refrigerator.
11. Chia Seeds
Similar to flaxseeds, chia seeds provide soluble fiber that helps lower cholesterol.
When chia seeds encounter liquid, they form a gel-like substance that binds with cholesterol in the digestive system. Research suggests that regular chia seed consumption can reduce LDL cholesterol while raising HDL.
A study found that participants with type 2 diabetes who consumed chia seeds daily for 12 weeks saw significant reductions in blood pressure and inflammatory markers, along with improved cholesterol profiles. These tiny seeds contain more omega-3 fatty acids than salmon, gram for gram.
Pro tip: Unlike flaxseeds, chia seeds don’t need to be ground to release their nutrients, making them more convenient for many applications.
Fatty Fish and Seafood: Omega-3 Powerhouses
12. Fatty Fish
Salmon, mackerel, sardines, and other fatty fish contain omega-3 fatty acids that benefit heart health in multiple ways.
While omega-3s don’t directly lower LDL cholesterol, they reduce triglycerides and inflammation while potentially raising HDL cholesterol. This creates an overall improvement in your cholesterol profile and heart health.
The famous DART trial (Diet And Reinfarction Trial) found that men who had already experienced a heart attack and were advised to eat fatty fish twice weekly had a 29% reduction in all-cause mortality over two years compared to those not given this advice.
Pro tip: Wild-caught fish typically have higher omega-3 levels than farm-raised varieties, though either is beneficial. If fresh fish isn’t available or affordable, frozen options retain most nutritional benefits.
13. Sardines
These small fish deserve special mention for their accessibility (canned versions are inexpensive) and concentrated benefits.
Sardines are rich in omega-3s and, when eaten with bones, provide calcium that may help lower cholesterol as well.
Sardines are one of the few food sources of vitamin D, which some research suggests may play a role in maintaining healthy cholesterol levels. Additionally, as small fish low on the food chain, they accumulate fewer environmental toxins than larger species.
Pro tip: Sardines packed in olive oil provide a double benefit, as olive oil itself has cholesterol-lowering properties. However, drain excess oil to control calories if needed.
Plant Proteins: Cholesterol-Free Alternatives
14. Soy Foods
Tofu, tempeh, edamame, and soy milk have demonstrated cholesterol-lowering effects.
Soy contains isoflavones and proteins that help reduce LDL cholesterol. A meta-analysis of 35 studies found that soy protein lowered LDL cholesterol by an average of 3-4%.
The cholesterol-lowering effect of soy was significant enough that the FDA approved a health claim in 1999 linking soy protein consumption to reduced risk of coronary heart disease. While the effect may be modest, replacing animal proteins with soy creates an additional benefit by reducing saturated fat intake.
Pro tip: Fermented soy foods like tempeh and miso may offer additional benefits due to their probiotic content and increased nutrient availability.
15. Plant Sterols and Stanols
While not exactly a “food,” plant sterols and stanols are naturally occurring compounds found in plants that are now added to some foods like certain margarines, orange juices, and yogurt drinks.
These compounds have a structure similar to cholesterol and compete with cholesterol for absorption in the digestive system. Studies show they can lower LDL cholesterol by up to 10% when consumed in sufficient amounts.
The European Atherosclerosis Society consensus panel recommends consuming 2 grams of plant sterols or stanols daily for optimal cholesterol-lowering effects. This amount is difficult to get from natural sources alone, which is why fortified products can be useful.
Pro tip: Some medications, particularly statins, work synergistically with plant sterols to lower cholesterol more effectively than either alone. You should discuss this combination with your doctor if you’re on cholesterol medication.
Herbs, Spices, and Beverages
16. Garlic
This pungent bulb has been used medicinally for thousands of years.
Compounds in garlic, particularly allicin, may help lower cholesterol by inhibiting cholesterol production in the liver. Some studies suggest that aged garlic extract can reduce LDL cholesterol by about 10%.
A meta-analysis published in the Journal of the Science of Food and Agriculture reviewed 39 studies and found that garlic supplementation reduced total cholesterol by 17 mg/dL and LDL cholesterol by 9 mg/dL in individuals with elevated cholesterol levels.
Pro tip: If fresh garlic is too strong for your taste, black garlic (fermented garlic with a sweet, balsamic-like flavor) provides many of the same benefits with a more approachable taste profile.
17. Turmeric
The compound curcumin, which gives turmeric its yellow color, has multiple heart-healthy effects.
Curcumin may lower LDL cholesterol by reducing the intestinal absorption of cholesterol and increasing the conversion of cholesterol to bile acids. It also has anti-inflammatory and antioxidant properties.
A review in the International Journal of Cardiology analyzed seven studies and found that turmeric/curcumin supplementation significantly reduced LDL cholesterol and triglycerides while increasing HDL cholesterol.
Pro tip: Fat enhances curcumin absorption, so consuming turmeric with healthy fats like olive oil or avocado maximizes its benefits.
18. Green Tea
Beyond its calming effects, green tea can be a potent ally in cholesterol management.
Green tea contains catechins, antioxidant compounds that have been shown to reduce LDL cholesterol absorption in the intestines and increase its excretion. Studies suggest regular consumption may lower LDL cholesterol by up to 5-10%.
A 2011 meta-analysis of 14 randomized controlled trials found that green tea significantly reduced total cholesterol by 7.2 mg/dL and LDL cholesterol by 2.2 mg/dL. The largest effects were seen in studies using higher catechin doses.
Easy incorporation: Enjoy 3-5 cups of green tea daily. If caffeine is a concern, decaffeinated versions provide similar benefits. Cold-brewing green tea creates a milder flavor with less bitterness and preserves most catechins.
Pro tip: Adding a squeeze of lemon to green tea not only enhances flavor but also increases the bioavailability of its catechins.
19. Dark Chocolate
Finally, a treat that’s good for your heart (in moderation).
The cocoa in dark chocolate contains flavonols that can lower LDL cholesterol and raise HDL cholesterol. One study found that consuming dark chocolate for 15 days reduced LDL cholesterol by about 12%.
Research published in the Journal of Nutrition found that consuming cocoa flavanols lowered blood pressure and improved cholesterol levels while also making blood platelets less sticky, potentially reducing clot formation.
Easy incorporation: Choose dark chocolate with at least 70% cocoa content and limit yourself to 1-2 small squares daily. Unsweetened cocoa powder can be added to smoothies, oatmeal, or coffee for flavanol benefits without added sugar.
When baking, replace some butter with avocado and some sugar with applesauce, then add cocoa powder for a heart-healthy chocolate treat.
20. Extra Virgin Olive Oil
Rich in monounsaturated fats and antioxidant compounds, olive oil helps reduce LDL cholesterol while maintaining or increasing HDL cholesterol. Studies show replacing saturated fats with olive oil can lower LDL cholesterol by as much as 15%.
The PREDIMED study, one of the largest nutrition trials ever conducted, found that participants following a Mediterranean diet supplemented with extra virgin olive oil had a 30% lower risk of major cardiovascular events compared to those following a low-fat diet.
Pro tip: Look for olive oil in dark bottles and store it away from heat and light to preserve its beneficial compounds. True extra virgin olive oil should have a peppery finish that causes a slight burn at the back of your throat. This sensation comes from oleocanthal, an anti-inflammatory compound with similar properties to ibuprofen.
How to Incorporate Cholesterol-Lowering Foods into Your Diet?
To effectively lower your cholesterol levels, it’s important to create a balanced meal plan that includes a variety of cholesterol-lowering foods. Here are some tips and sample meal ideas:
- Start your day with a bowl of oatmeal topped with berries and nuts
- Enjoy a salad with leafy greens, avocado, and an olive oil-based dressing for lunch
- Snack on fresh fruits, vegetables, and a handful of nuts
- Incorporate fatty fish, legumes, or tofu into your dinner meals
- Replace refined grains with whole grains like quinoa, brown rice, or whole-wheat bread
Remember, portion control and overall dietary balance are key to maintaining healthy cholesterol levels.
