Foods to eatBelow are a range of foods that may help lower cholesterol as part of a varied diet.
Eggplant Eggplant is high in dietary fiber with 1-cup containing 2.4 grams (g)Trusted Source . As the American Heart Association (AHA)Trusted Source notes, fiber helps improve blood cholesterol levels. It also reduces the risk of developing:
Okra Okra , or lady’s fingers, is a warm-season vegetable that people cultivate worldwide.
Researchers have found that a gel in okra called mucilage can help lower cholesterol by binding to it during digestion. This helps cholesterol leave the body through stool.
Apples A small 2019 studyTrusted Source found that among 40 participants with mildly high cholesterol, eating two apples a day reduced both total and LDL cholesterol levels. It also lowered levels of triglycerides , a type of fat that enters the bloodstream after a meal.
One apple can contain 3–7 gTrusted Source of dietary fiberTrusted Source , depending on its size. In addition, apples contain compounds called polyphenols , which may also have a positive effect on cholesterol levels .
Avocado Avocados are rich in heart-healthy nutrients. A 2015 studyTrusted Source concluded that eating one avocado a day as part of a moderate fat, cholesterol-lowering diet can improve cardiovascular disease risk, specifically by lowering LDL cholesterol without lowering HDL cholesterol.
One cup of avocado contains 14.7 gTrusted Source of monounsaturated fats, which can reduceTrusted Source LDL cholesterol levels and lower the risk of heart disease and strokes.
Fish Omega-3 fats , such as eicosapentaenoic acid (EPA), are essential polyunsaturated fats found in fish such as salmon, mackerel, and sardines, with well-documented anti-inflammatory and heart health benefits.
EPA can help protect the blood vessels and heart from disease by lowering levels of triglycerides. This is one of many ways it may prevent atherosclerosis and reduce the risk of cardiovascular disease.
Other heart health benefits include preventing cholesterol crystals from forming in the arteries, reducing inflammation and improving the way that HDL cholesterol works.
Oats Oats significantly improved blood cholesterol levels over a period of 4 weeks in a small 2017 study. The team found that the participants’ LDL cholesterol levels fell by 11.6%Trusted Source in 28 days.
Other research from 2019Trusted Source confirms that the soluble fiber in oats lowers LDL cholesterol levels and can improve cardiovascular risk as part of a heart-healthy diet.
A person can add oats to their diet by eating porridge or oat-based cereal for breakfast.
Barley Barley is a healthy grain rich in vitamins and minerals and highTrusted Source in fiber.
A 2020 paper found that a soluble fiber — beta-glucan — reduces LDL cholesterol by trapping bile acids and limiting how much cholesterol the body absorbs during digestion.
The body uses cholesterol to produce bile acids, replacing trapped ones, which leads to an overall reduction in cholesterol levels.
The beta-glucan in barley also has a positive effect on the gut microbiome and blood sugar control, further benefiting heart health.
Nuts Nuts are a good source of unsaturated fats, which can help lower LDL cholesterol levels, especially when they replace saturated fats in the diet.
Nuts are also rich in fiber, which helps keep the body from absorbing cholesterol and promotes its excretion.
All nuts are suitable for a heart-healthy, cholesterol-lowering diet, including:
Soy Soybeans and soy products, such as tofu , soy milk, and soy yogurt, are suitable for a cholesterol-lowering diet.
A 2019 analysisTrusted Source of 46 investigations into the effects of soy on LDL cholesterol found that a median intake of 25 g of soy protein per day over 6 weeks lowered LDL cholesterol by a clinically significant 4.76 milligrams per deciliter.
Overall, the researchers concluded that soy protein can reduce LDL cholesterol by around 3–4% in adults, cementing its place in a heart-healthy, cholesterol-lowering diet.
Dark chocolate Cocoa, which is in dark chocolate , contains flavonoids , a group of compounds in many fruits and vegetables. Their antioxidant and anti-inflammatory properties can benefitTrusted Source health in various ways.
In a 2015 randomized trialTrusted Source , participants drank a beverage containing cocoa flavanol twice daily for 1 month. By the end of the trial, their LDL cholesterol levels and blood pressure had decreased, and their HDL cholester
ol levels had increased.
However, people should eat dark chocolate products in moderation, as they can be high in saturated fats and sugar.
Lentils Lentils are rich in fiber, containing 7.8 gTrusted Source per half-cup portion. Fiber can prevent the body from absorbing cholesterol into the bloodstream.
A small 2015 studyTrusted Source that included 39 participants who had type 2 diabetes and overweight or obesity demonstrated the positive effects of eating lentil sprouts on cholesterol levels.
Garlic People can use garlic in many dishes and it has many health benefits.
For example, researchersTrusted Source have found that garlic can help regulate serum cholesterol levels. A 2015 meta-analysisTrusted Source also determined that garlic can also help reduce blood pressure.
However, these reviews involved garlic supplements — it would be difficult to include enough garlic in the diet to have a noticeable effect on cholesterol levels.
Green tea Antioxidants called catechins in certain teas, such as green tea , can benefit health.
A 2020 reviewTrusted Source found that green tea consumption significantly improved cholesterol levels, reducing both total and LDL cholesterol levels without lowering HDL cholesterol levels. The researchers call for further studies to confirm their findings.
Discover nine drinks that can help lower cholesterol.
Extra virgin olive oil features regularly in the heart-healthy Mediterranean diet. One of its many uses is as a cooking oil.
Substituting saturated fat with monounsaturated fat, found in extra virgin olive oil, might help reduce LDL levels.
Moreover, extra virgin olive oil has antioxidant and anti-inflammatory properties that can be beneficialTrusted Source to cardiovascular and overall health.
Learn more about the different types of fats .
Kale Kale is an excellent source of fiber and many other nutrients. One cup of boiled kale contains 4.7 gTrusted Source of fiber.
A 2016 review demonstrated the link between fiber intake and a reduction in blood fat levels and blood pressure. Including more fiber in the diet can help lower levels of total cholesterol and LDL cholesterol.
Kale is also very rich in antioxidants, which are good for the heart and help reduce inflammation.
The AHATrusted Source recommends reducing the amount of saturated and trans fats in the diet to lower cholesterol and heart disease risk.
To reduce levels of LDL cholesterol, limit the intake of the following foods which contain high levels of saturated and trans fats:
fatty meat, such as lamb and pork
lard and shortening
butter and cream
palm oil
cakes and donuts
pastries
potato chips
fried foods
full fat dairy products
Frequently asked questions
Below are some common questions relating to cholesterol-lowering foods.
What reduces cholesterol quickly? According to the AHATrusted Source , the fastest way to lower cholesterol through dietary intervention is to reduce intake of saturated fats and heavily processed foods while increasing fiber intake.
How do you lower cholesterol naturally? The best way to reduce cholesterol is to eat a diet rich in high fiber, whole fruits and vegetables, whole grains, and healthy fats.
Lifestyle and diet changes can reduce cholesterol levels quickly. These include:
limiting saturated fats from the diet
increasing physical activity levels
reducing alcohol intake
quitting smoking , if necessary
Are bananas good for cholesterol? Bananas are rich in soluble fiber and potassium. Both of these can have a positive effect on increasing digestive transit time, lowering cholesterol, and reducing blood pressure, when eaten as part of a healthy diet.
Will drinking a lot of water lower cholesterol? While ensuring adequate hydration is essential to overall health, cholesterol is not a water-soluble fat, and drinking large amounts of water will not lower cholesterol.
Maintaining low LDL cholesterol levels is important, as it decreases the risk of heart disease and stroke.
A person can do this by following a healthy diet that includes high fiber fruits and vegetables, whole grains, nuts, fatty fish, unprocessed soy, and the occasional dark chocolate treat.
It is also important to limit the intake of foods high in saturated fat, as these can increase LDL cholesterol levels and the risk of heart disease, stroke, and obesity.
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