Trying to Lower Cholesterol? Dietitians Recommend These Foods

According to dietitians, a few common and affordable foods — including one unexpected sweet option — may help reduce LDL levels.

If your cholesterol levels have been edging upward, changing your diet can make a real difference.

Overhauling the way you eat can feel overwhelming, and even costly, but plenty of easy-to-find foods may help bring cholesterol down while also making you feel healthier and more energetic.

Why Cholesterol Rises

LDL, often called “bad” cholesterol, makes up most of the cholesterol in the body. When too much of it accumulates along blood vessel walls, it can increase the risk of heart disease and stroke.

Harvard Medical School says that foods rich in polyunsaturated fats can help lower LDL directly, while foods containing plant sterols and stanols may reduce cholesterol absorption.

Christina Manian, a dietitian and sustainable food systems professional, said foods with significant soluble fiber can also help by binding to cholesterol in the digestive tract and carrying it out of the body before it enters the bloodstream. Anti-inflammatory foods may offer additional support.

Foods That May Help Reduce LDL

• Avocados: Packed with monounsaturated fats, fiber and plant sterols, avocados can be an effective way to help lower cholesterol.
• Legumes: Beans, lentils, chickpeas and peas are all good examples. Their soluble fiber content can significantly help lower cholesterol, and because they digest slowly, they can also help you feel full longer, making them a smart option for weight management.
• Almonds: Thanks to their mix of unsaturated fats, fiber and vitamin E, almonds may help lower LDL. Using them as a daily snack can be effective too; one study found almond snacks reduced cholesterol more than crackers with the same calorie count.
• Oats: Oat products contain beta-glucan, a soluble fiber that helps remove cholesterol-rich bile acids in the gut and may lower LDL in people with dyslipidemia. A suggested intake is 5 to 10 grams of fiber daily, or about 1.5 to 2 cups of cooked oatmeal.
• Dark chocolate: In moderation, such as a small piece of very dark chocolate with a high cocoa content, it may help lower LDL and support heart health.

LeeAnn Weintraub, a dietitian, said other cholesterol-lowering foods include tofu, edamame, leafy greens such as broccoli and kale, as well as apples and citrus fruits.