Best Foods That May Help Reduce Cholesterol

Oats and barley

These whole grains are packed with the soluble fiber beta-glucan, which can bind with cholesterol in the digestive tract and help remove it from the body through waste, says Theran. Dr. Talreja suggests oats for breakfast and barley at dinner, such as in a filling soup.

Lentils and beans

Legumes are loaded with soluble fiber and plant-based protein, which can slow digestion and reduce the amount of cholesterol the body absorbs, says Theran. Dr. Talreja notes that they may also help steady blood sugar and work well in salads, soups, or wraps.

Fatty fish

Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can lower triglycerides and may boost healthy HDL cholesterol, says Theran. Dr. Talreja recommends eating at least two servings of fatty fish each week.

Nuts

Nuts such as walnuts and almonds provide unsaturated fats, fiber, and plant sterols that can help lower LDL cholesterol, says Theran. Dr. Talreja says a small daily handful, about one ounce, is a heart-healthy amount that can make a difference.

Avocado

Avocado contains monounsaturated fats and fiber, which may help lower LDL cholesterol without reducing HDL, Theran explains. Dr. Talreja suggests using avocado instead of butter or cheese on toast and sandwiches.

Olive oil

Extra-virgin olive oil is rich in unsaturated fat and protective antioxidants, which may help reduce inflammation and LDL oxidation, a process that contributes to inflammation and plaque buildup, explains Theran.

Apples, berries, and citrus fruits

These fruits contain pectin, a soluble fiber that binds to unhealthy cholesterol and can help move it out of the body through the digestive system, says Dr. Talreja. For more fiber, eat the peel when you can.

Leafy greens

Dark leafy vegetables such as spinach, kale, arugula, and Swiss chard are especially beneficial for cholesterol because they are low in calories, high in fiber, and rich in plant sterols that block cholesterol absorption, says Theran.

Soy protein

Tofu, soy milk, and edamame contain plant protein and isoflavones, which are plant compounds that may reduce inflammation and modestly lower LDL cholesterol, according to Theran. Tofu or tempeh can easily replace meat in stir-fries and grain bowls.

Green tea

Green tea contains catechins, antioxidants that may help reduce cholesterol absorption and improve lipid levels, says Theran, as long as it is not loaded with sweeteners or creamers.

Tomatoes

Tomatoes are especially rich in lycopene, an antioxidant that may raise HDL cholesterol levels, according to a 2021 review in the Journal of Food Science.

Chia seeds

Chia seeds are high in soluble fiber, which helps trap cholesterol in the gut and support its removal from the body. They have also been shown to improve HDL cholesterol levels.

The bottom line

“A heart-healthy eating pattern centered on plants, fiber, and healthy fats—especially in a Mediterranean or plant-based framework—is a powerful way to lower cholesterol,” says Dr. Talreja. “When paired with regular exercise, this approach gives people the best chance of reducing cardiovascular risk and living longer, healthier lives.”