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

You may already associate protein with muscle building, but some protein-packed foods, including beans, soy, nuts, and salmon, also deliver nutrients that can support healthier cholesterol levels.

1. Soy Foods

Soy-based 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 about 25 grams of soy protein a day lowered LDL cholesterol by 3–4% over roughly six weeks. That may not sound dramatic, but even small LDL reductions can contribute to better heart health over time.

Many soy foods also contain heart-friendly unsaturated fats. Research suggests that replacing foods high in saturated fat, such as processed or red meat, with soy or other unsaturated-fat-rich foods may help lower heart disease risk.

2. Black Beans

Black beans provide plenty of plant-based protein and fiber, including soluble fiber. This type of fiber can interfere with cholesterol absorption in the body, which may help bring LDL levels down over time.

In one study, adults with mildly elevated cholesterol 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 significantly lower LDL cholesterol.

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

3. Salmon

Along with protein, salmon is an excellent source of omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats support heart health by helping regulate blood lipids and inflammation.

Unlike beans or soy, salmon is not usually tied to direct LDL reductions on its own. Instead, it may improve your overall lipid profile by lowering triglycerides and, in some people with lower levels, slightly raising “good” high-density lipoprotein (HDL) cholesterol.

Whether you choose salmon, trout, mackerel, or another omega-3-rich fish, these options can be heart-healthy alternatives to animal proteins higher in saturated fat.

4. Greek Yogurt

Greek yogurt is a strong source of protein, calcium, and other essential nutrients. Some varieties also include probiotics, which are beneficial live microorganisms.

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

In one 2023 study, adults with high cholesterol took supplements containing three strains of Lactobacillus plantarum, a type of probiotic bacteria. After 12 weeks, their LDL cholesterol dropped by 3.2%. The findings are encouraging, but the research looked at probiotic supplements rather than yogurt, and not all yogurts contain the same strains. More studies are still needed.

For a more heart-friendly choice, opt for lower-fat, plain Greek yogurt instead of full-fat versions to keep saturated fat intake lower.

5. Peanut Butter

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

Research also indicates that regularly eating peanuts may help improve triglyceride levels. In a 2022 analysis, researchers found that peanuts and peanut butter were linked with lower triglycerides. Still, the results were mixed, so more research is needed to fully understand peanut butter’s effects on triglycerides and cholesterol.

If you add peanut butter to your diet, look for versions made with peanuts and little to no added salt, sugar, or saturated fat.

6. Walnuts

In addition to protein, walnuts offer several nutrients tied to better heart health and cholesterol, including fiber and heart-healthy unsaturated fats, especially alpha-linolenic acid (ALA) omega-3s.

In one study of 34 adults at risk for heart disease, people who ate about 57–99 grams of walnuts a day for six weeks lowered their LDL cholesterol. A 2021 study found similar results: older adults, particularly men, who ate 30–60 grams of walnuts daily for two years had significantly lower LDL cholesterol.

A larger review also found that regular nut consumption, including walnuts, almonds, and pistachios, helped reduce LDL cholesterol, total cholesterol, and triglycerides.

Maintaining Healthy Cholesterol Levels

Adding cholesterol-friendly protein foods to your meals is a smart place to start if you want to support heart health while building muscle.

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