The 12 Best Foods to Help Lower Cholesterol Naturally
Prioritizing these foods can protect your heart, research shows.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
Last time you went to the doctor for an annual physical, they probably took your blood pressure and ordered lab work that included a lipid panel. If your cholesterol came back elevated or abnormal, then there's a good chance that your doctor told you to try to lower it.
According to the Centers for Disease Control, about 86 million U.S. adults aged 20 or older have total cholesterol levels above 200 mg/dL, which is considered high. Increased cholesterol levels, especially the LDL type, can increase your risk for developing heart disease and heart attacks which nobody wants down the line.
You can opt for medication if your doctor recommends it; however, it's often easier to try diet and lifestyle changes first. In terms of your diet, adding heart-healthy foods into meals often comes as a first line of defense in lowering cholesterol since they don't come with pesky side effects and more trips to the doctor for refills. Luckily, there are a handful of heart-healthy foods that can help lower your cholesterol naturally. Keep on reading to see what you'll want to pick up on your next trip to the grocery store from avocados and oatmeal to olive oil.
Fruit
Whether you eat your fruit on top of oatmeal, mixed into a salad or on its own as a snack, the fiber-filled goodies can help keep your cholesterol in check. Eating adequate fiber (at least 25 grams per day) decreases LDL levels and supports healthy digestion. Raspberries have 8 grams per cup.
Meanwhile, strawberries are full of polyphenols, plant-based compounds that naturally help to regulate your cardiovascular system. Some studies have connected eating blueberries regularly with decreased blood pressure. That’s thanks to their circulation-boosting effect on blood vessels (otherwise known as "vasodilation"), which can slow the rate of atherosclerosis.
Evidence has also shown that frequent apple consumption may reduce total cholesterol because of the phenolic compounds found in apple skins — a.k.a. the antioxidant compounds that promote healthy cellular function and proper blood flow.
And don't forget about bananas! They lower cholesterol by removing it from your digestive system, preventing it from moving into your bloodstream and clogging your arteries. Slice bananas on top of morning oats with a tablespoon of chia seeds for an extra healthy boost.
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Eggplant and Okra
Both eggplant and okra are high in soluble fiber, which helps you feel fuller for longer and aids in digestion. A meta-analysis published in the Journal for Cardiovascular Diseases found that this type of fiber as outlined in the Portfolio Diet can reduce LDL cholesterol by up to 17%.
And you know that liquid-like gel that oozes out when you cook okra? In addition to making gumbo naturally creamy and delicious, that liquid, called mucilage, is particularly good at helping cholesterol to leave the body through stool.
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Beans
Increasing the amount of beans in your diet is one of the best ways to manage cholesterol. Why? Beans contain soluble fiber, which is linked with improved heart health. Chickpeas are a superstar: Just 1/3 cup contains about 12 grams of fiber—half your daily value. What's more, these hearty beans are packed with antioxidants and associated with lower LDLs. Black beans are also fiber-dense, with 8 grams in a half-cup, 100-calorie serving. You'll get plenty of filling plant-based protein too.
Pulses such as lentils are everywhere these days because they’re packed with plant-based protein and fiber, not to mention antioxidants, minerals, and B vitamins. All of those compounds help protect you from plaque buildup while optimizing blood flow and assisting your body in efficiently using the nutrients you consume.
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Green Leafy Vegetables
Adding more leafy greens to your plate can help lower cholesterol by promoting your body production of nitric oxide (NO), which helps dilate blood vessels and reduce atherosclerosis.
Kale hits the heart-healthy jackpot because it's rich in potassium, magnesium, antioxidants, and fiber. Additionally, the minerals in cruciferous vegetables (including cabbage and Brussels sprouts) can work to counterbalance the effects of sodium which can help reduce blood pressure.
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Nuts
If you’re on the hunt for a snack, consider picking up some almonds. A 2019 study published in the Journal of the American Heart Association showed that those who ate almonds had lowered LDL cholesterol by 7% compared to when not consumed outside of the testing period.
Research has also linked pistachios with raising HDL cholesterol while lowering LDL cholesterol. Since these nuts are fiber-rich and antioxidant-packed, they also protect your body's cells from oxidative stress, the damage that allows for plaque build-up in your arteries.
If that weren’t enough, eating walnuts regularly has also been linked with a reduced risk of heart disease, according to data published in Nutrients in 2023.
While technically not a nut, peanuts pack antioxidant and anti-inflammatory compounds linked with blocking cholesterol absorption in the gut.
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Tubers and gourds
Sweet potatoes, butternut squash, parsnip, and other good-for-you veggies are lower in calories, filled with fiber, and chock-full of potassium and beta-carotene, both of which can protect against heart disease. Low in calories but rich in fiber, pumpkin is a perfect antioxidant-rich, seasonal swap for sweet potatoes.
Oats
Oats contain a type of soluble fiber called beta-glucan, which is linked to lowering cholesterol levels, according to an article published in Nature. It does this by absorbing water in your GI tract and removing excess saturated fat before it enters your bloodstream.
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Avocado and Avocado Oil
Because they're rich in heart-healthy unsaturated fats and fiber, avocados can help reduce your risk of cardiovascular disease and stroke. Clinical trials have consistently found that eating avocados can lower your LDL cholesterol, with a beneficial effect on lipid and lipoprotein profiles.
Extracted from the pulp of the avocado fruit, avocado oil carries many of the same benefits; it's loaded with heart-healthy monounsaturated fats which can help reduce high-blood pressure and cholesterol.
RELATED: 20+ Amazing Avocado Recipes
Fatty Fish
As one of nature’s best sources of omega-3 fatty acids, salmon has many health benefits, including reducing inflammation and triglycerides. Whether you go fresh or canned, eating at least two servings of tuna per week can help slow the growth rate of plaque, according to the American Heart Association. The omega-3 fatty acids found in fish can also decrease triglyceride levels, another risk factor for heart disease.
Olives and Olive Oil
This Mediterranean diet staple is chock-full of monounsaturated fatty acids, the type of fat linked with improving total cholesterol levels. Specific compounds in olives may also limit the initiation of the inflammatory process—another high cholesterol-promoting risk factor.
Plus, olive oil is packed with antioxidants like other plant-based oils: canola, avocado, flaxseed, peanut, sesame, coconut and walnut.
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Fiber-Rich Grains
These fiber-rich grains provide similar cholesterol-lowering benefits as oats, but our favorite thing about B grains is their versatility. Try buckwheat noodles or buckwheat flour in pancakes, barley in soups, and bulgur in salads and cereal for a healthy dose of soluble fiber.
RELATED: Is Buckwheat Actually Good for You? Find Out All About Its Nutrition
Soy Foods
While research has linked soybeans, tofu, and soy milk with lower cholesterol levels, edamame is another delicious way to help decrease bad cholesterol by replacing other proteins typically high in saturated fat. Since edamame is also full of fiber, it can help curb cravings too.
Filled with plant-based antioxidants and minerals, protein-packed unsweetened soy milk can help improve your lipid levels. That’s because it’s lower in saturated fat than other vegan swaps (ahem, coconut milk). Unsweetened versions cut back on sneaky sources of added sugar, so use it in your morning latté for a cholesterol-lowering caffeine boost.
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Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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