15 Natural Foods That May Help Reduce Cholesterol, According to a Cardiologist

When people hear the word cholesterol, they often think of something harmful. That reaction is understandable. High cholesterol is a major health concern, affecting 86 million American adults, according to the Centers for Disease Control and Prevention (CDC). “High cholesterol is a top risk factor for heart attacks, strokes, and poor circulation,” said Omar Ali, M.D., F.A.C.C., a board-certified interventional cardiologist at ARK Medical Center in Michigan. If you want to lower cholesterol naturally and reduce the risk of those conditions, that is a wise step for your health.

Still, the body does need some cholesterol. The Cleveland Clinic describes cholesterol as a waxy, fatty substance found in your cells. Your liver produces it naturally, and it is also present in animal foods such as meat and dairy. Cholesterol helps build cell membranes, supports bile production in the liver, and plays a role in hormone production. Problems begin when you get more than you need, which can happen with too many cholesterol-rich foods and can lead to plaque buildup in the arteries and dangerous blockages in blood flow.

Experts featured in this article include Omar Ali, M.D., F.A.C.C., a board-certified interventional cardiologist at ARK Medical Center in Michigan, and Jennifer Haythe, M.D., an associate professor of cardiology and director of the cardio-obstetrics program at Columbia University Irving Medical Center in New York City.

Below, you’ll find what healthy cholesterol levels look like, along with expert-backed foods that may help lower cholesterol naturally.

What do healthy cholesterol numbers look like?

There are two main types of cholesterol in the body: LDL, often called “bad” cholesterol, and HDL, often called “good” cholesterol. In general, LDL should be kept as low as possible, ideally while increasing HDL.

According to the National Library of Medicine (NLM), LDL cholesterol is the primary driver of plaque buildup and artery blockage, while HDL helps remove LDL from the body. Cholesterol is measured in milligrams per deciliter of blood, or mg/dL. Healthy ranges, per the NLM, are:

Women over age 20:

• Total cholesterol: 125 to 200 mg/dL
• LDL cholesterol: Less than 100 mg/dL
• HDL cholesterol: 50 mg/dL or higher

Men over age 20:

• Total cholesterol: 125 to 200 mg/dL
• LDL cholesterol: Less than 100 mg/dL
• HDL cholesterol: 40 mg/dL or higher

Statins and other medications can help bring cholesterol into a healthy range, but many experts advise starting with lifestyle changes first. “I always advise people to try and lower their cholesterol through diet and exercise,” said Jennifer Haythe, M.D., an associate professor of cardiology and director of the cardio-obstetrics program at Columbia University Irving Medical Center in New York City.

Reducing cholesterol without medication is possible, but it requires effort. One of the most important changes is becoming more active. “To reduce cholesterol, it’s essential to start a cardiovascular fitness routine that involves moderately vigorous exercise four times per week,” Dr. Haythe said. You can begin with moderate activity, such as walking for 15 to 20 minutes a day, and build from there. If you smoke, quitting as soon as possible is also important.

A nutrient-dense eating pattern matters too. Cutting back on high-cholesterol foods such as fried foods, sugary desserts, and fatty meats is a good start, but it’s also helpful to include foods that can actively support healthier cholesterol levels. Supporters of the Mediterranean diet will recognize many of these staples, since they are naturally low in LDL cholesterol and may help remove it from the body.

Best foods to lower cholesterol naturally

These 15 foods may already be sitting in your kitchen.

Whole Grains

Getting 5 to 10 grams of soluble fiber each day, from foods like oats and brown rice, may help lower LDL cholesterol, according to the National Lipid Association. Because fiber is digested slowly, it can bind to cholesterol in the blood and help remove it from the body, Dr. Haythe explained. Cooked oats are a strong source, with about 2 grams of soluble fiber in a half-cup serving.

Try it: These apple oatmeal muffins contain a half-serving of oats each.

Fatty Fish

Try to eat at least two 3-ounce servings of fatty fish such as salmon, mackerel, tuna, trout, or herring each week, according to the American Heart Association. The omega-3 fatty acids in seafood can help improve triglycerides, a fat in the blood that is related to cholesterol and can make arteries harder or thicker.

Try it: Roast salmon, artichokes, and red onion together on one sheet pan in just 30 minutes.

Nuts

Research suggests that regularly eating tree nuts such as walnuts and almonds is associated with lower total cholesterol, LDL cholesterol, and triglycerides. “This is likely because they contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and plant sterols,” Dr. Haythe explained. Just keep portions in check, since nuts are calorie-dense.

Try it: This blueberry parfait includes walnuts, almonds, and pecans, along with fiber-rich oats.

Green Tea

Studies indicate that green tea may significantly reduce total cholesterol and LDL cholesterol. Experts think this may be because it is rich in catechins, a type of flavonoid that can help block cholesterol production and absorption.

Try it: Drink it plain or use it as the liquid base in a smoothie.

Legumes

Research in The Journal of Nutrition found that a daily serving of legumes, including beans, peanuts, lentils, and peas, may lower both LDL and total cholesterol in people with high cholesterol. Like oats, beans are rich in soluble fiber that helps remove cholesterol from the bloodstream, Dr. Ali explained.

Try it: Legumes work in nearly any savory dish, and even some sweet ones. Start with this fiery black bean soup and arugula and chickpea salad.

Seeds

Like whole grains, seeds are high in fiber, which can bind to bad cholesterol and help eliminate it from the body. Chia seeds and flax seeds are especially useful additions; they are easy to sprinkle on many foods and have been shown in recent research to lower LDL cholesterol. They are also rich in omega-3 fatty acids, a nutrient that is less common in plant foods.

Try it: Make this coconut chia pudding for a sweet, filling breakfast.

Dark Chocolate

Treats can be heart-conscious too. One study found that dark chocolate may help raise HDL, the beneficial type of cholesterol. That benefit is likely linked to its flavonoids, which have antioxidant effects. Choose chocolate with at least 70% cocoa, since it contains more antioxidants and less sugar than milk chocolate.

Try it: Keep dark chocolate bars on hand, or make these fruit and nut coins.

Strawberries

Strawberries can offer a health boost as well. Research published in Nutrients found that regular intake of the fruit is associated with lower cholesterol, likely because of its high polyphenol content. These plant compounds may help prevent LDL cholesterol from inflaming or clogging arteries.

Try it: They work well with chocolate or blended into a smoothie.

Brussels Sprouts

Brussels sprouts may seem like an unlikely cholesterol food, but they are a good source of both soluble fiber and omega-3 fatty acids, which are linked to lower cholesterol. The cruciferous vegetable has also been associated with a lower risk of other vascular diseases, giving it a double role in supporting artery health.

Try it: Roast mustard-glazed sprouts or shave them into a salad with lemon and sharp cheese.

Safflower Oil

This neutral oil with a high smoke point is rich in phytosterols, plant compounds that block cholesterol and may lower LDL by as much as 10%, according to the Cleveland Clinic. Regular use of safflower oil has also been linked with lower total cholesterol and LDL cholesterol than olive oil, making it a useful cooking option.

Try it: Use safflower oil wherever you would typically use another cooking oil.

Kale

Leafy greens such as kale, collard greens, and mustard greens have been shown to bind bile acid. “That helps the liver burn more fat, which in turn lowers cholesterol,” Dr. Ali said. Research also suggests that eating one cup of leafy greens a day can reduce heart disease risk. For the best effect, lightly cooked greens are preferable to raw ones.

Try it: Add greens to a kale and parmesan salad or turn them into a hearty, fiber-rich kale and chickpea soup.

Avocado

Thanks to their fiber and monounsaturated fat, avocados may help lower total cholesterol and LDL cholesterol, studies show. The key is to use them in place of foods high in saturated fat, such as swapping sliced avocado for mayonnaise on a sandwich.

Try it: Make creamy guacamole or dice it into a chopped salad.

Apples

An apple a day may really help support heart health. Apples are among the best sources of pectin, a type of fiber shown to lower LDL cholesterol. They are also packed with antioxidants, including polyphenols, which help keep arteries clear. Keep the skin on, since that is where many of the nutrients are found.

Try it: Toss an apple into your bag for a portable snack.

Red Wine

Red wine, a familiar part of the Mediterranean diet, has been linked to lower LDL cholesterol and a reduced risk of heart disease. Moderation matters, though; the studies discussed here suggest no more than one glass a day, since too much alcohol can create its own health problems.

Try it: A bottle or box of red wine may be the simplest option.

Tomatoes

Tomatoes may also help support lower cholesterol. They are rich in lycopene, a compound that prevents LDL from oxidizing and becoming more harmful to health. Studies have found that tomatoes and tomato juice can positively affect cholesterol levels, including raising HDL.

Try it: This simple salad combines tomato, avocado, salmon, and nuts.