15 Foods To Lower Cholesterol

Some of the best foods that lower LDL ("bad") cholesterol include fruit, legumes, nuts, oats, olive and avocado oil, and whole grains. Having excess LDL cholesterol in your blood can lead to atherosclerosis, or the build-up of plaque in the arteries.

Cholesterol is a waxy substance that helps the body perform several functions, but high cholesterol levels are a significant risk factor for heart disease. The Centers for Disease Control and Prevention (CDC) reports that millions of people in the U.S. have high cholesterol.

It's essential to maintain healthy cholesterol levels to reduce your heart disease risk. Increasing your intake of heart-healthy fruits, vegetables, nuts, and legumes can help you achieve and maintain optimal cholesterol levels.

1. Almonds

Nuts and seeds are a rich source of soluble fiber and can reduce cholesterol levels when you consume them as part of a nutritious diet. Almonds are a popular type of nut that has been shown to reduce cholesterol levels. 

A review published in 2023 found that the consumption of nuts, including almonds, can decrease total cholesterol, LDL cholesterol, and triglyceride levels. The study authors also found that people who regularly consume nuts have lower levels of small dense LDL. This type of cholesterol is more strongly linked to atherosclerosis than large dense LDL.

2. Apples

Apples are a popular fruit that can benefit health in several ways, including reducing high cholesterol levels. They're rich in fiber, including soluble fiber, which promotes a healthy heart and blood lipid levels.

A review published in 2020 found that whole-apple consumption reduces total cholesterol, LDL cholesterol, systolic blood pressure, and inflammatory markers. The study authors recommended a daily intake of 100 to 150 grams (g) per day of whole apples to reduce heart disease risk. This equates to one small-to-medium-sized apple per day.

3. Avocados

Avocados have been shown to improve heart disease risk factors like high LDL cholesterol and low HDL ("good") cholesterol. Some evidence suggests that regularly eating avocados may also help decrease levels of oxidized LDL cholesterol. This type of cholesterol is significantly associated with atherosclerosis.

A study published in 2022 looked at 45 men and women with high LDL cholesterol levels. The researchers found that a moderate-fat diet, which included one fresh Hass avocado per day for five weeks, significantly reduced total cholesterol and LDL cholesterol. The diet with avocados also significantly decreased blood levels of oxidized LDL compared to an average American diet.

It's important to note that this study was funded by the Hass Avocado Board, which may have influenced the results. More research is needed to understand the heart health benefits of avocados.

4. Beans

Beans are a rich source of fiber, which binds to cholesterol and prevents it from being absorbed into the blood. Research has shown that eating about 3/4 of a cup of beans per day may reduce LDL cholesterol levels by 19% and lower heart disease rates by 11%.

A study published in 2021 looked at 73 adults with high LDL cholesterol. Daily consumption of one cup of mixed canned beans per day for four weeks significantly decreased total cholesterol and LDL cholesterol by 5.46% and 8.08%. These beans included black, navy, pinto, dark red kidney, and white kidney beans. The study authors said the reduction in LDL cholesterol equated to a 7% reduction in heart disease risk.

5. Berries

Berries—such as blueberries, strawberries, cranberries, raspberries, and blackberries—are sources of fiber. Heart-protective nutrients and plant compounds, such as anti-inflammatory flavonoid antioxidants, are also found in berries. 

Research has shown that eating berries can reduce total cholesterol, LDL cholesterol, triglycerides, and blood pressure, as well as improve HDL cholesterol. Berries may also reduce inflammation, improve artery function, and protect against cell damage.

6. Buckwheat

Buckwheat is naturally gluten-free and high in fiber, flavonoids, and bioactive peptides. Choosing buckwheat over refined grain products, like white rice and white bread, may lower blood lipid levels. This pseudo-grain is also rich in nutrients like magnesium and potassium.

7. Chia Seeds

Chia seeds are packed with nutrients, including fiber and healthy fats like polyunsaturated fatty acids (PUFAs). These tiny seeds are also a rich source of fiber, exceeding that of dried fruit, cereals, and nuts.

Chia seeds can be a good choice for people with high cholesterol. Research has shown that eating chia seeds helps reduce total cholesterol and LDL cholesterol in people with elevated blood lipid levels. Chia seeds can also help increase HDL cholesterol.

8. Dark Chocolate

Research has found that dark chocolate intake may increase heart-protective HDL cholesterol levels and significantly reduce LDL cholesterol. Unsweetened cocoa products have also been shown to improve blood vessel function and blood flow. Both of these factors can protect against heart disease.

9. Fatty Fish

Some evidence suggests that people who regularly eat fish have healthy blood lipid levels, including high HDL cholesterol and low LDL cholesterol. Fish, especially fatty fish like sardines, trout, and salmon, have anti-inflammatory omega-3 fatty acids. This type of fat supports healthy blood vessel function. Fatty fish are also a source of zinc, calcium, and selenium.

10. Flaxseeds

Flaxseeds are a source of soluble fiber and magnesium. Adding flaxseeds to your diet could help lower total cholesterol and LDL cholesterol, thus supporting heart health.

A review published in 2020 demonstrated that flaxseed supplementation significantly reduced blood lipid levels. The researchers found that flaxseed reduced total cholesterol by -5.389 milligrams per deciliter (mg/dl) and LDL cholesterol by -4.206 mg/dl. This could delay the progression of heart disease.

11. Leafy Greens

Collard greens, kale, and spinach are examples of leafy greens, which are among the vegetables with the highest soluble fiber. Soluble fiber reduces the absorption of cholesterol in the blood, which lowers blood lipid levels.

Leafy greens are also a source of plant sterols. These compounds have been shown to help lower cholesterol levels. Plant sterols are similar in structure to cholesterol, so they can displace cholesterol in the gastrointestinal tract, which lowers cholesterol absorption.

12. Oats and Oat Bran

Research has found that regularly eating oats can reduce high total cholesterol and LDL cholesterol. Oats and oat bran are concentrated sources of a soluble fiber called beta-glucan. Beta-glucan prevents the absorption of cholesterol in the gut and increases cholesterol excretion through stool.

13. Okra 

Okra is a highly nutritious vegetable that contains polysaccharides. These compounds have lipid-lowering properties. Okra is also a good source of fiber, which helps lower cholesterol levels.

A study published in 2020 found that eight weeks of okra powder consumption significantly decreased total cholesterol and LDL cholesterol. The okra powder also improved fasting blood sugar in people with type 2 diabetes.

14. Olive Oil

Olive oil is a rich source of monounsaturated fats, which have been shown to reduce LDL cholesterol. This type of oil is especially high in heart-healthy oleic acid.

Research has shown that olive oil is also a source of polyphenols. These antioxidants help reduce inflammation in the body, which is another risk for heart disease.

15. Walnuts

Walnuts are a source of soluble fiber, which can reduce cholesterol levels. A review published in 2022 found that walnut intake reduced total cholesterol, LDL cholesterol, and triglyceride levels in people considered overweight and obese.

Walnuts also contain PUFAs, including α-linoleic acids. PUFAs activate receptors that help remove excess LDL cholesterol from the blood.

Foods To Avoid or Limit

Many factors can contribute to high cholesterol levels, including your dietary choices. Your diet as a whole is what matters most for heart health.

Limiting the following foods can lower elevated blood lipid levels:

• Added sugar, including sugary drinks and sweets like ice cream, cookies, candy, and cakes
• Alcohol, such as beer, wine, and liquor 
• Fried and greasy foods, such as fast food, fried chicken, and french fries
• High-fat animal products like bacon, fatty cuts of meat, and sausage
• Ultra-processed foods, such as frozen foods, packaged snack foods, and fast food

It's important to replace these items with nutrient-dense foods known to support heart health. You may opt for vegetables, fruits, beans, nuts, and seeds. 

Other Ways To Lower Cholesterol

A healthy lifestyle can help support overall heart health and optimal blood lipid levels. Lifestyle changes you can make to lower cholesterol include:

• Getting at least seven hours of sleep per night
• Limiting alcohol
• Maintaining a healthy body weight 
• Quitting smoking
• Staying physically active

It's also important to understand that some people are genetically predisposed to high cholesterol levels. This is known as familial hypercholesterolemia. You may have a reduced capacity to remove excess LDL cholesterol from the blood and may require treatment to reduce heart disease risk. A healthcare provider can recommend the best treatment based on your health needs.

A Quick Review

There are plenty of ways to reduce your cholesterol while promoting overall heart health. Following a diet rich in foods like oats, berries, beans, nuts, and seeds is one of the best ways to support healthy blood lipid levels and reduce your heart disease risk. 

Speak with a healthcare provider if you're concerned about your cholesterol levels. A cardiologist or a registered dietitian who specializes in heart health can make dietary recommendations to reduce cholesterol.