15 Foods That Lower Cholesterol Naturally

More than 86 million American adults have total cholesterol levels above 200 mg/dL, according to the Centers for Disease Control and Prevention, and high LDL (“bad”) cholesterol remains one of the biggest drivers of heart attack and stroke risk in the country. The good news is that diet is one of the most effective, well-studied tools for bringing cholesterol back into a healthy range, often producing changes significant enough to reduce or delay the need for medication. If you’re not sure where your own numbers stand, compare them against normal cholesterol levels by age before making changes.

Cholesterol-lowering foods generally work through one of a few mechanisms. Soluble fiber binds to cholesterol in the digestive tract and carries it out of the body before it can be absorbed, according to the Mayo Clinic. Unsaturated fats, found in nuts, olive oil, and fatty fish, help lower LDL while supporting HDL (“good”) cholesterol. Plant sterols and stanols physically block cholesterol absorption in the gut, and the American Heart Association notes that combining several of these strategies at once produces a bigger effect than relying on any single food.

Here are 15 foods with real evidence behind them for lowering cholesterol, what makes each one effective, and simple ways to add them to your week. If you’d rather follow a structured plan built around many of these same foods, see our 7-day low cholesterol diet meal plan.

How Diet Lowers Cholesterol

The liver makes most of the cholesterol in your bloodstream, and it adjusts how much it produces based partly on what you eat. Saturated and trans fats push the liver to make more LDL cholesterol, while soluble fiber and unsaturated fats push it in the opposite direction. The National Heart, Lung, and Blood Institute recommends a dietary pattern low in saturated fat and rich in fiber as the foundation of any cholesterol-lowering plan, whether or not medication is also involved.

1. Oats

Oats are one of the best-studied cholesterol-lowering foods because of their beta-glucan content, a soluble fiber that traps cholesterol in the digestive tract. The FDA permits oat products to carry a heart-health claim specifically because of this well-documented effect.

Best eaten: As a warm breakfast, or ground into oat flour for baking.

2. Barley

Like oats, barley is rich in beta-glucan. A review noted by the Harvard T.H. Chan School of Public Health found that regular barley intake meaningfully lowered LDL cholesterol without affecting HDL, making it one of the more efficient whole grains for this purpose.

Best eaten: In soups and grain bowls in place of rice.

3. Beans and Legumes

Beans, lentils, and chickpeas are dense in soluble fiber and plant protein. The American Heart Association highlights legumes as one of the simplest swaps for red meat that directly supports lower LDL cholesterol over time.

Best eaten: In soups, stews, or as a meat substitute in tacos and chili.

4. Eggplant and Okra

Both eggplant and okra are low in calories and rich in soluble fiber, and small studies referenced by the Harvard T.H. Chan School of Public Health have found them to have a modest cholesterol-lowering effect, likely due to their fiber content binding to bile acids made from cholesterol.

Best eaten: Roasted, grilled, or added to stews.

5. Nuts (Almonds, Walnuts)

Nuts supply unsaturated fats that help lower LDL cholesterol while leaving HDL unaffected. The FDA allows several nuts to carry a qualified heart-health claim based on this research.

Best eaten: As a portioned snack, or sprinkled over oatmeal and salads.

6. Fatty Fish (Salmon, Sardines, Mackerel)

Omega-3 fatty acids in fatty fish help lower triglycerides and support healthy cholesterol balance. The American Heart Association recommends two servings a week as part of a heart-healthy eating pattern.

Best eaten: Baked or grilled in place of red or processed meat.

7. Avocado

Avocados are rich in monounsaturated fat, and a study cited by the Harvard T.H. Chan School of Public Health found that eating one avocado a day as part of a moderate-fat diet lowered LDL cholesterol compared to a diet without avocado.

Best eaten: Mashed on whole-grain toast, or sliced into salads.

8. Olive Oil

Extra virgin olive oil is a cornerstone of the Mediterranean diet, one of the most researched eating patterns for cholesterol and heart health. The Mayo Clinic lists it among the top oils for supporting a healthy cholesterol profile when used in place of butter or other saturated fats.

Best eaten: As a base for dressings, or drizzled over vegetables in place of butter.

9. Soy Foods

Tofu, edamame, and soy milk contain isoflavones and plant protein that can modestly lower LDL cholesterol, especially when used in place of animal protein. The FDA has authorized a qualified heart-health claim for soy protein.

Best eaten: Grilled or stir-fried in place of meat two to three times a week.

10. Apples

Apples supply pectin, a soluble fiber that binds to cholesterol in the gut. Research summarized by the Harvard T.H. Chan School of Public Health associates regular apple intake with modest reductions in LDL cholesterol over time.

Best eaten: Whole with the skin on, where most of the fiber lives.

11. Citrus Fruits

Oranges and grapefruit contain pectin and flavonoids that support healthy cholesterol levels. Note that grapefruit can interact with certain cholesterol medications, so the FDA advises checking with a pharmacist before combining the two regularly.

Best eaten: Whole rather than juiced, to keep the fiber intact.

12. Garlic

Garlic has been studied for decades for its cardiovascular effects. A review published through the National Library of Medicine found that regular garlic intake modestly lowered total and LDL cholesterol in several controlled trials.

Best eaten: Crushed and rested for 10 minutes before cooking, then added to sauces and vegetables.

13. Green Tea

Green tea contains catechins, antioxidants linked in research reviewed by the National Library of Medicine to modest reductions in total and LDL cholesterol among regular drinkers.

Best eaten: Brewed hot or cold, unsweetened, one to three cups a day.

14. Plant Sterol-Fortified Foods

Some margarines, orange juices, and yogurts are fortified with plant sterols and stanols, compounds that physically block cholesterol absorption in the intestine. The National Heart, Lung, and Blood Institute notes that about 2 grams of plant sterols daily can lower LDL cholesterol by roughly 5 to 15 percent.

Best eaten: Check the nutrition label for “plant sterols” or “stanols,” and use in place of regular margarine or juice.

15. Chia and Flax Seeds

Chia and flax seeds are dense in soluble fiber and omega-3 fatty acids, both of which support healthy cholesterol. Ground flaxseed is easier for the body to absorb than whole seeds.

Best eaten: Stirred into oatmeal, smoothies, or yogurt.

Foods and Habits to Limit

The American Heart Association points to several everyday habits worth limiting alongside adding the foods above; see our companion guide to foods to avoid for high cholesterol for a deeper look at each one:

• Saturated fat from fatty cuts of red meat, butter, and full-fat dairy, which pushes the liver to make more LDL cholesterol
• Trans fats, found in some fried and packaged baked goods, which raise LDL and lower HDL at the same time
• Processed and cured meats, which are often high in both saturated fat and sodium
• Fried foods, which are typically cooked in oils reused or high in saturated fat
• Excess added sugar, which is linked to lower HDL and higher triglycerides over time

Lifestyle Habits That Work Alongside Diet

The CDC recommends pairing dietary changes with regular physical activity, maintaining a healthy weight, and not smoking, noting that smoking specifically lowers HDL (“good”) cholesterol. Even 150 minutes of moderate activity a week, such as brisk walking, has been shown to modestly raise HDL and improve overall cholesterol balance.

Frequently Asked Questions

How long does it take to lower cholesterol through diet? Many people see measurable changes within four to six weeks of consistent dietary changes, though full results are often assessed after about three months.

Can eggs be part of a cholesterol-lowering diet? Current guidance from the American Heart Association allows moderate egg intake for most healthy adults as part of an overall diet low in saturated fat, since dietary cholesterol has a smaller effect on blood cholesterol than saturated fat does for most people.

Is diet enough, or is medication still needed? This depends on individual risk factors and how high cholesterol levels are. Diet is a powerful complement to treatment, but decisions about statins or other medications should be made with a healthcare provider.

The Bottom Line

Cholesterol responds well to consistent dietary patterns rather than any single miracle food. Building meals around soluble fiber, unsaturated fats, and plant sterols, while limiting saturated fat, trans fat, and excess sugar, is one of the most well-supported ways to bring LDL cholesterol down and support HDL over time. Pairing these changes with regular movement and not smoking tends to produce the most noticeable results.

This article is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider before making significant changes to your diet, especially if you are managing high cholesterol or taking medication.

Save It For Later