6 Protein-Rich Foods That Can Support Healthy Cholesterol, According to a Dietitian

• Why this matters: If you are aiming to increase your protein intake while keeping an eye on cholesterol, some foods are a better fit than others.
• What you can do: Choose walnuts, beans, salmon, and other foods that provide fiber, healthy fats, and key nutrients.
• The payoff: Protein-rich, cholesterol-friendly foods can help support muscle building and heart health.

You probably already know that protein helps build muscle, but some protein-packed foods, including beans, soy, nuts, and salmon, also bring nutrients that may support healthier cholesterol levels.

1. Soy Foods

• Protein: 10 grams
• Serving size: 100 grams of firm tofu

Soy foods such as tofu, tempeh, edamame, and soy milk may help reduce “bad” low-density lipoprotein (LDL) cholesterol.

A review of 41 studies found that eating about 25 grams of soy protein a day lowered LDL cholesterol by 3% to 4% over roughly six weeks. Even though that change may seem small, modest reductions in LDL cholesterol can still support long-term heart health.

Many soy foods also contain. Research suggests that swapping foods higher in saturated fat, such as processed or red meats, for soy-based options or other foods rich in unsaturated fats may help lower heart disease risk.

2. Black Beans

• Protein: 15.2 grams
• Serving size: 1 cup (172 grams) of cooked black beans

Black beans are rich in and fiber, including soluble fiber. This type of fiber can interfere with the body’s ability to absorb cholesterol, which may help reduce LDL cholesterol over time.

In one study, adults with mildly elevated cholesterol levels were asked to eat either white rice or three-quarters of a cup of mixed beans, including black beans, on most days. The group eating beans had notably lower LDL cholesterol levels.

Black beans are also naturally low in saturated fat, making them a heart-smart substitute for animal proteins that are.

3. Salmon

• Protein: 18.8 grams
• Serving size: 3 ounces (85 grams) of cooked Atlantic salmon

Along with protein, salmon provides omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3s help support heart health by helping regulate blood fats and inflammation.

That means salmon is not usually tied to a direct drop in LDL cholesterol the way beans or soy can be. Instead, it may improve your overall lipid profile by lowering triglycerides and may slightly raise HDL cholesterol in people with lower levels.

Whether you choose salmon, trout, mackerel, or other fatty fish, they can be heart-healthy alternatives to animal proteins that are higher in saturated fat.

4. Greek Yogurt

• Protein: 16.1 grams
• Serving size: One container (156 grams) of plain, nonfat Greek yogurt

Greek yogurt is an excellent source of protein, calcium, and other essential nutrients. Some varieties also contain probiotics.

Probiotics are best known for supporting gut health, but research suggests they may also help improve cholesterol levels. Certain probiotic strains can break down bile acids in the digestive tract, which may help the body remove more cholesterol through stool.

In one recent study, adults with high cholesterol took supplements containing three strains of Lactobacillus plantarum, a type of probiotic bacteria. After 12 weeks, they had a 3.2% reduction in LDL cholesterol. While this is promising, the study looked at probiotic supplements rather than yogurt, and not all yogurts contain these exact strains. More research is still needed.

For the best heart-health benefits, choose plain, lower-fat Greek yogurt instead of full-fat versions to keep saturated fat intake lower.

5. Peanut Butter

• Protein: 7 grams
• Serving size: 2 tablespoons (32 grams) of creamy peanut butter

Peanut butter is a convenient source of plant protein, and it also provides fiber and heart-healthy unsaturated fats, both of which may support healthier cholesterol levels.

Research also suggests that regularly eating peanuts may help lower triglycerides, or fats in the blood. In a 2022 analysis, peanuts and peanut butter were associated with lower triglyceride levels. Still, the findings were mixed, so more research is needed to better understand how peanut butter affects triglycerides and cholesterol.

If you are adding peanut butter to your diet, choose versions made with peanuts and little to no added salt, sugar, or saturated fat.

6. Walnuts

• Protein: 8.6 grams
• Serving size: 2 ounces (57 grams) of English walnuts

Walnuts offer more than protein. They also contain nutrients linked with better heart health and cholesterol levels, including fiber and heart-healthy unsaturated fats, especially alpha-linolenic acid (ALA), an omega-3 fat.

One study of 34 adults at risk of heart disease found that eating about 57 to 99 grams of walnuts daily for six weeks lowered LDL cholesterol. Another study from 2021 found similar results: older adults, especially men, who ate 30 to 60 grams of walnuts a day for two years had significantly lower LDL cholesterol levels.

A larger review also found that regularly eating nuts, including walnuts, almonds, and pistachios, helped lower LDL cholesterol, total cholesterol, and triglyceride levels.

Maintaining Healthy Cholesterol Levels

Adding cholesterol-friendly proteins to your diet is a strong place to start if you want to support heart health while building muscle.

Even so, your overall eating pattern matters more than any single food. To support healthier cholesterol levels, try to:

• Prioritize soluble fiber: Choose oats, fruit, beans, or psyllium.
• Replace saturated fats with unsaturated fats: Use olive oil, nuts, or avocado instead of butter or fatty meats.
• Stay active: Combine aerobic exercise with strength training for the greatest heart-health benefits.

These lifestyle changes can help promote healthier cholesterol levels, but some people may still need medication or other care to protect heart health. Speak with your doctor about what is right for you.