Maintaining healthy cholesterol levels is crucial for reducing the risk of heart disease, with high cholesterol, especially elevated LDL or “bad” cholesterol, being a significant contributing factor to atherosclerosis, the buildup of plaque in the arteries. Fortunately, adopting dietary changes that involve increasing the consumption of heart-healthy foods can be instrumental in achieving and sustaining optimal cholesterol levels.

Here are 13 of the top foods that can help lower cholesterol:

1. Oats and Oat Bran: Regular consumption of oats has been shown to significantly reduce risk factors associated with heart disease, including high levels of total and LDL cholesterol. Oats are rich in beta-glucan, a soluble fiber that inhibits cholesterol absorption in the gastrointestinal tract and enhances its elimination through bowel movements. A 2022 review of 13 studies found that dietary oat beta-glucan led to notable reductions in total and LDL cholesterol levels in individuals with high cholesterol.
2. Almonds: Nuts and seeds, when included in a balanced diet, can effectively lower cholesterol levels. Almonds, in particular, have consistently demonstrated heart-healthy benefits, including cholesterol reduction. A 2023 review of 19 studies concluded that nut consumption, including almonds, led to significant decreases in total cholesterol, LDL cholesterol, and triglyceride levels, contributing to improved heart health. Moreover, regular nut consumption was linked to lower levels of small, dense LDL particles, which are closely associated with the development of atherosclerosis.
3. Berries: Varieties such as blueberries, strawberries, cranberries, raspberries, and blackberries are rich sources of fiber and contain compounds like anti-inflammatory flavonoid antioxidants. Incorporating berries into your diet can lower LDL cholesterol, boost protective HDL cholesterol, and reduce blood pressure. A 2018 review reported that berry consumption was associated with reduced levels of total cholesterol, LDL cholesterol, triglycerides, and blood pressure, in addition to offering protection against heart disease by reducing inflammation, improving artery function, and preventing cellular damage.
4. Walnuts: Similar to almonds, walnuts provide soluble fiber and have been linked to significant reductions in total cholesterol, LDL cholesterol, and triglyceride levels, especially among individuals who are overweight or obese. Walnuts also contain polyunsaturated fatty acids (PUFAs), such as alpha-linoleic acids, which activate LDL receptors that facilitate the removal of excess LDL from the bloodstream.
5. Beans: Beans are exceptional for reducing cholesterol levels as they are a potent source of fiber, which binds to cholesterol and prevents its absorption into the bloodstream. Research has shown that consuming about three-quarters of a cup of beans daily can lead to a 19% reduction in LDL cholesterol levels and an 11% decrease in heart disease rates. A 2021 study found that daily consumption of one cup of mixed canned beans significantly decreased total cholesterol and LDL cholesterol by 5.46% and 8.08%, respectively, equating to a 7% lower risk of heart disease.
6. Avocados: Avocado consumption has been associated with improvements in heart disease risk factors, including elevated LDL cholesterol and reduced HDL cholesterol. Studies suggest that eating avocados can raise protective HDL cholesterol and lower levels of oxidized LDL cholesterol, which is strongly linked to atherosclerosis. While a 2020 study supported these findings, it’s essential to note that it was funded by the Hass Avocado Board.
7. Flaxseeds: Flaxseeds are a rich source of heart-healthy nutrients, including soluble fiber and magnesium. Including flaxseeds in your diet can lower total and LDL cholesterol levels, potentially delaying the progression of heart disease. A 2020 review of 62 studies indicated that flaxseed supplementation led to significant reductions in total cholesterol and LDL cholesterol.
8. Cocoa Products: While indulging in sugary sweets can harm your heart, certain cocoa products, like unsweetened cocoa and cacao nibs, may promote heart health by improving blood lipid levels, reducing inflammation, and maintaining healthy blood pressure. Cocoa and dark chocolate consumption have been shown to increase protective HDL cholesterol levels and decrease LDL cholesterol, while unsweetened cocoa products improve blood vessel function and blood flow, safeguarding against heart disease.
9. Chia Seeds: Packed with nutrients like fiber and healthy polyunsaturated fatty acids (PUFAs), chia seeds effectively lower total and LDL cholesterol levels, making them a smart choice for individuals with high cholesterol.
10. Okra: Okra, a nutrient-rich vegetable, contains polysaccharides that have lipid-lowering properties, along with beneficial fiber. A 2020 study demonstrated that eight weeks of okra powder consumption led to significant reductions in total cholesterol and LDL cholesterol, as well as fasting blood sugar, particularly in individuals with type 2 diabetes.
11. Apples: Apples, due to their high fiber content, especially soluble fiber, can help maintain healthy blood lipid levels and support overall heart health. A 2020 review recommended daily whole-apple consumption to reduce total cholesterol, LDL cholesterol, systolic blood pressure, and inflammatory markers, thereby lowering the risk of heart disease.
12. Buckwheat: As a naturally gluten-free pseudo-grain, buckwheat is rich in lipid-lowering nutrients like fiber, flavonoids, and bioactive peptides. Choosing buckwheat over refined grain products can lead to reductions in total cholesterol and triglyceride levels, and improved nutrient intake.
13. Seafood: Regular fish consumption, especially fatty fish like sardines, trout, and salmon, is associated with healthier blood lipid profiles, including higher levels of protective HDL cholesterol and lower levels of VLDL cholesterol. Fish contains anti-inflammatory omega-3 fats and essential vitamins and minerals, making it a wise choice for overall health.

While incorporating these cholesterol-lowering foods into your diet is crucial, it’s equally important to limit certain foods known to contribute to high cholesterol levels, including ultra-processed foods, added sugar, fried and greasy foods, and some high-fat animal products. Additionally, maintaining a healthy lifestyle through exercise, quality sleep, stress management, and other heart-healthy habits can support optimal blood lipid levels. For individuals with a genetic predisposition to high cholesterol (familial hypercholesterolemia), medical management may be necessary, and consulting a healthcare provider specializing in heart health is advisable for personalized guidance.