10 Cholesterol-Lowering Foods to Add To Your Diet

High cholesterol is a major risk factor for cardiovascular diseases such as heart attack and stroke. While genetics and lifestyle play significant roles in cholesterol levels, diet is one of the most powerful tools we have to manage and reduce cholesterol. Incorporating cholesterol-lowering foods into your daily diet can be an effective (and enjoyable!) way to maintain healthy cholesterol levels and improve overall heart health.

This article explores ten cholesterol-lowering foods you can easily add to your diet for better cardiovascular health.

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What is Cholesterol?

Cholesterol is a waxy, fat-like substance found in every cell of the body. It is essential for producing hormones, vitamin D, and other substances. Cholesterol is carried through the bloodstream by lipoproteins, which are particles made of fat and protein. There are two main types of lipoproteins: 

• LDL (Low-density Lipoprotein): is a type of lipoprotein that carries cholesterol from the liver and is synthesized throughout the body. It is often referred to as "bad" cholesterol because high levels of it can lead to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke.
• HDL (High-density Lipoprotein): carries cholesterol back to the liver, where it is processed and removed. It is known as "good" cholesterol because it helps remove excess cholesterol from the bloodstream.

While cholesterol is necessary for various bodily functions, maintaining a balance between LDL and HDL is crucial for heart health. This can pose a challenge since, in recent decades, heart-healthy foods have been increasingly replaced with processed foods high in sugars and saturated fats, among other unhealthy ingredients. It’s worth making heart health a priority, though; cardiovascular disease has been the leading cause of death in the United States since 1921. Diet is the most powerful factor influencing cardiovascular health, so read on to learn what foods to eat and how to incorporate them to lower your cholesterol levels.¹ 

<div class="pro-tip"><strong>Also Read: </strong><a href=/heart-healthy-breakfast>15 Heart-Healthy Breakfast Recipes to Boost Your Day</a></a>.</div>

10 Cholesterol-Lowering Foods

1. Oats

Oats are among the most well-known foods for lowering cholesterol, particularly because of their high soluble fiber content. Soluble fiber, specifically beta-glucan found in oats, can reduce cholesterol absorption into your bloodstream.²

How to Incorporate Oats:

• Start your day with a bowl of oatmeal topped with fruits and nuts.
• Add oats to smoothies for a fiber boost.
• Use oat flour in baking as a substitute for regular flour.

2. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, and known for their heart-protective properties. Omega-3 fatty acids can lower triglyceride levels, reduce inflammation, and decrease the risk of developing blood clots. Additionally, they may help raise HDL (high-density lipoprotein) cholesterol, the "good" cholesterol, which helps remove excess cholesterol from the arteries.³

The American Heart Association recommends eating at least two servings of fatty fish per week to reap the cardiovascular benefits.⁴

How to Incorporate Fatty Fish:

• Grill or bake salmon with herbs and lemon.
• Add canned sardines to salads or toast.
• Use mackerel in fish tacos or as a spread on whole-grain crackers.

3. Nuts

Nuts, particularly almonds, walnuts, and pistachios, are rich in monounsaturated fats, which can help lower LDL cholesterol levels. They also contain fiber, plant sterols, and antioxidants, all of which contribute to heart health. Studies have shown that eating about a small handful of nuts daily can lower LDL cholesterol by 5%.^{5, 6}

How to Incorporate Nuts:

• Snack on a small handful of mixed nuts.
• Sprinkle chopped nuts over salads, yogurt, or oatmeal.
• Use nut butter as a spread on whole-grain bread or as a dip for fruits.

4. Olive Oil

Olive oil, particularly extra-virgin olive oil, is a staple of the Mediterranean diet and is well-known for its heart health benefits. It is high in monounsaturated fats, which can help reduce LDL cholesterol while maintaining or even increasing HDL cholesterol. Olive oil also contains polyphenols, antioxidants that help protect the heart from inflammation and oxidative stress.

A study published in the New England Journal of Medicine found that individuals who consumed a Mediterranean diet supplemented with extra-virgin olive oil had a significantly lower risk of major cardiovascular events than those on a low-fat diet.⁷

How to Incorporate Olive Oil:

• Use extra-virgin olive oil as a base for salad dressings.
• Drizzle olive oil over roasted vegetables or whole-grain pasta.
• Use olive oil in place of butter or margarine in cooking and baking.

5. Beans and Legumes

Beans and legumes, such as lentils, chickpeas, and black beans, are full of soluble fiber, which can help lower LDL cholesterol. They are also high in protein and low in saturated fat, making them a heart-healthy alternative to red meat.

How to Incorporate Beans and Legumes:

• Add beans to soups, stews, and salads.
• Make a batch of homemade hummus using chickpeas and olive oil.
• Substitute beans for meat in dishes like chili, tacos, and burgers.

6. Avocados

Avocados are rich in monounsaturated fats and fiber, which contribute to lowering LDL cholesterol levels. A study published in the Journal of the American Heart Association found that adding one avocado daily to a moderate-fat diet significantly reduced LDL cholesterol in overweight and obese individuals.⁸

Avocados also contain beta-sitosterol, a plant sterol that helps block cholesterol absorption in the intestines, further supporting healthy cholesterol levels.⁹

How to Incorporate Avocados:

• Spread mashed avocado on whole-grain toast.
• Add avocado slices to salads, sandwiches, and wraps.
• Blend avocado into smoothies for a creamy texture.

7. Soy Foods

Soy-based foods, such as tofu, tempeh, edamame, and soy milk, are rich in protein and low in saturated fat. Soy protein has been shown to lower LDL cholesterol levels by reducing the liver’s production of cholesterol and increasing its clearance from the bloodstream. The American Heart Association suggests that consuming 25 grams of soy protein daily can reduce LDL cholesterol by about 4%.¹⁰

How to Incorporate Soy Foods:

• Add tofu or tempeh to stir-fries and salads.
• Snack on boiled edamame sprinkled with sea salt and lemon juice.
• Use soy milk instead of dairy milk in your morning coffee or cereal.

8. Barley

Barley is another whole grain that is high in soluble fiber, particularly beta-glucan, which helps lower LDL cholesterol levels. Like oats, barley’s soluble fiber binds with bile acids, leading the liver to use cholesterol to produce more bile acids, thereby reducing the amount of cholesterol circulating in the blood.

A review of studies published in the American Journal of Clinical Nutrition found that consuming barley as part of a healthy diet can lower total cholesterol and LDL cholesterol by 7%.¹¹

How to Incorporate Barley:

• Use barley as a base for grain salads or in soups.
• Cook barley as a side dish, similar to rice or quinoa.
• Add barley to stews and casseroles for added texture and fiber.

9. Dark Chocolate

Dark chocolate, particularly chocolate with at least 70% cocoa, contains flavonoids, which are arants that can help reduce LDL cholesterol and improve overall heart health. Flavonoids in dark chocolate have been shown to improve endothelial function (the function of the cells lining the blood vessels) and reduce the risk of heart disease.¹²

However, it’s important to consume dark chocolate in moderation, as it can be high in calories and sugar. A small square or two per day is a good amount.

How to Incorporate Dark Chocolate:

• Enjoy a small piece of dark chocolate as a dessert.
• Add cocoa powder to smoothies or oatmeal.
• Use dark chocolate chips in baking for a heart-healthy treat.

10. Fruits Rich in Pectin

Pectin is a type of soluble fiber found in certain fruits, such as apples, oranges, grapes, and strawberries, that has been shown to lower LDL cholesterol levels. Pectin works by binding to cholesterol in the digestive tract and removing it from the body before it can be absorbed into the bloodstream.

A study published in the European Journal of Clinical Nutrition found that consuming pectin-rich fruits significantly reduced total cholesterol and LDL cholesterol levels.¹³

How to Incorporate Pectin-Rich Fruits:

• Snack on whole fruits like apples, oranges, and grapes.
• Add sliced fruit to salads, yogurt, or oatmeal.

Incorporating these cholesterol-lowering foods into your diet is a powerful way to improve your heart health. Variety is key: these foods should be part of a balanced diet that includes many different fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing the intake of saturated fats, trans fats, and added sugars is crucial for managing cholesterol levels and reducing the risk of heart disease.

While diet plays a significant role in managing cholesterol levels, it’s not the only factor. Other lifestyle factors also play a role in cholesterol levels:¹⁴

1. Physical Activity: Exercise helps raise HDL cholesterol, lower LDL cholesterol, and improve cardiovascular health.
2. Weight Management: Maintaining a healthy weight can help reduce LDL cholesterol levels and improve HDL cholesterol. 
3. Smoking: Smoking lowers HDL cholesterol and damages the blood vessels, increasing the risk of heart disease. Quitting smoking can improve HDL cholesterol levels and reduce the risk of harmful cardiovascular events.
4. Alcohol: Moderate alcohol consumption (one drink per day for women and up to two drinks per day for men) has been associated with higher HDL cholesterol levels, but excessive alcohol intake can lead to health problems.
5. Stress: Chronic stress can contribute to unhealthy behaviors, such as overeating and smoking, which can negatively impact cholesterol levels. Incorporating stress-reducing activities like yoga, meditation, exercise, or improving relationships can help.

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