15 Foods that Help Lower Cholesterol

15 Foods that Help Lower Cholesterol

Dietary Diversity April, 24, 2023


Oats are a great source of soluble fiber, which can help reduce the absorption of cholesterol into your bloodstream.

Barley and other whole grains:

These can help lower the risk of heart disease, mainly via the soluble fiber they deliver.


Beans are also high in soluble fiber, and they take a while for the body to digest, meaning you feel full for longer after a meal.


Studies have shown that eating almonds, walnuts, peanuts, and other nuts can be good for the heart.

Vegetable oils:

Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL (Low-Density Lipoprotein or "bad" cholesterol).

Fatty Fish:

Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.

Fruits and vegetables:

These are high in fiber, including cholesterol-lowering soluble fiber, and they're low in saturated fat.

Fiber supplements:

Supplements like psyllium husk can provide you with extra fiber, which can help lower your LDL cholesterol.


These fruits are a rich source of monounsaturated fats and fiber — two nutrients that help lower "bad" LDL and raise "good" HDL cholesterol.


Consuming soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol.


It’s believed that garlic can help lower blood pressure and cholesterol levels, although the effect is relatively small.

Dark Chocolate and Cocoa:

Some research suggests that dark chocolate and cocoa may reduce LDL cholesterol and increase HDL cholesterol.


These seeds are a great dietary source of omega-3 fatty acids, fiber, and other nutrients. Flaxseed can reduce total cholesterol and LDL cholesterol levels.

Green Tea:

This beverage contains catechins and other antioxidant compounds that have been shown to lower cholesterol levels.

Extra Virgin Olive Oil:

This oil is high in monounsaturated fats and has been shown to reduce heart disease risk factors, including LDL cholesterol.

Remember to also maintain a balanced diet, exercise regularly, and consult with a healthcare professional before making major changes to your diet or taking supplements.

1 Almonds

Almonds, which are high in unsaturated fats, put in a lot of effort to increase good HDL cholesterol and decrease bad LDL cholesterol. Additionally, they reduce LDL's propensity to oxidise, which aids in preventing artery buildup and restricted blood flow to the heart. However, keep in mind that almonds have a high-calorie content when you nibble on them.