What Foods Are Good for Lowering LDL and Triglycerides?

December 25, 2025 •

4 min read

According to the American Heart Association, a diet rich in soluble fiber and healthy fats can significantly improve your lipid profile. A heart-healthy eating pattern is a powerful tool to manage and reduce your risk factors, detailing what foods are good for lowering LDL and triglycerides.

Quick Summary

A heart-healthy diet can reduce LDL and triglyceride levels by focusing on nutrient-dense whole foods. Prioritize soluble fiber, omega-3 fatty acids, and plant sterols while limiting saturated fats and excess sugar.

Key Points

Embrace Soluble Fiber: Increase your intake of soluble fiber from foods like oats, beans, and apples to trap cholesterol and remove it from your body.
Choose Healthy Fats: Replace unhealthy saturated fats with monounsaturated and polyunsaturated fats found in avocados, olive oil, and nuts.
Prioritize Omega-3s: Eat oily fish like salmon and mackerel at least twice a week to get a high dose of omega-3 fatty acids, which significantly reduce triglycerides.
Incorporate Plant Sterols: Opt for foods fortified with plant sterols and stanols, such as certain margarines and juices, to block cholesterol absorption.
Go for Whole Grains: Choose whole grains like brown rice and barley over refined options to boost fiber intake and help manage both LDL and triglycerides.
Reduce Sugar and Alcohol: Limiting refined sugars, processed carbs, and excessive alcohol is crucial for lowering high triglyceride levels.

The Science Behind Your Lipid Levels

Your blood contains different types of fats, known as lipids. The two most commonly discussed are low-density lipoprotein (LDL) cholesterol and triglycerides. While the body needs both for energy and cellular function, high levels can increase the risk of heart disease and stroke. The good news is that dietary choices can profoundly influence these levels.

How LDL and Triglycerides React to Food

LDL, often called "bad" cholesterol, contributes to plaque buildup in the arteries. Some foods contain soluble fiber, which binds cholesterol and its precursors in the digestive system, removing them from the body before they enter circulation. Other foods provide polyunsaturated fats that directly lower LDL. Triglycerides, on the other hand, are fat stored for energy. Elevated levels are often linked to excess calories, alcohol, and simple sugars. Therefore, reducing these triggers and incorporating omega-3 fatty acids, which decrease VLDL production in the liver, are key strategies.

Top Food Groups for Lowering LDL and Triglycerides

Soluble Fiber Powerhouses

Soluble fiber is a key component for lowering LDL cholesterol by creating a gel-like substance in the digestive system that prevents cholesterol absorption. Foods rich in soluble fiber include:

Oats and Barley: A bowl of oatmeal or pearl barley can provide a significant dose of beta-glucan, a potent soluble fiber.
Beans and Legumes: Varieties such as black beans, lentils, and kidney beans are excellent sources of fiber and can leave you feeling fuller for longer. Hummus, made from chickpeas, is another great option.
Certain Fruits: Apples, citrus fruits, grapes, and strawberries contain pectin, a type of soluble fiber that lowers LDL.
Vegetables: Okra and eggplant are notable for their high soluble fiber content.

Healthy Fats from Plants and Fish

Replacing unhealthy saturated and trans fats with unsaturated fats is crucial for a healthy heart.

Oily Fish: Fish like salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids (EPA and DHA), which are highly effective at lowering triglycerides.
Nuts and Seeds: Walnuts, almonds, flaxseeds, and chia seeds provide polyunsaturated fats and fiber. Walnuts and flaxseeds are also excellent plant-based sources of omega-3s.
Avocados: A source of monounsaturated fatty acids, avocados can help reduce LDL cholesterol.
Vegetable Oils: Use liquid vegetable oils like olive, canola, and sunflower oil instead of butter or lard.

Protein-Rich Options

For protein, focus on lean and plant-based sources to avoid saturated fats.

Lean Poultry: Opt for skinless chicken or turkey.
Soy Products: Foods like edamame, tofu, and soy milk offer a protein-rich, low-saturated-fat alternative to meat.

The Role of Whole Grains

Whole grains like brown rice, quinoa, and whole-wheat pasta offer more fiber than their refined counterparts, contributing to lipid-lowering efforts. Specific whole grains like barley and buckwheat have been shown to help reduce triglyceride levels.

Understanding Key Nutritional Components


Food Component	Primary Target	Mechanism of Action	Key Food Sources
Soluble Fiber	LDL Cholesterol	Traps cholesterol in the digestive tract and promotes its excretion.	Oats, beans, apples, barley, psyllium.
Omega-3 Fatty Acids	Triglycerides	Decreases the liver's production of VLDL, the precursor to triglycerides.	Oily fish (salmon, mackerel), flaxseeds, walnuts.
Monounsaturated Fats	LDL Cholesterol	Replaces saturated fats in the diet and can help lower LDL levels.	Avocados, olive oil, almonds.
Polyunsaturated Fats	LDL Cholesterol	Actively lowers LDL cholesterol.	Sunflower oil, walnuts, fish.
Plant Sterols/Stanols	LDL Cholesterol	Block the absorption of cholesterol in the small intestine.	Fortified foods (margarine, orange juice), nuts, seeds, legumes.
Antioxidants (Flavonoids)	LDL Cholesterol	Present in foods like dark chocolate and green tea, they may help lower LDL levels.	Dark chocolate, green tea.

Dietary Changes Beyond Specific Foods

Limiting Unhealthy Fats and Sugar

While focusing on good foods is important, eliminating bad foods is equally crucial. This includes reducing your intake of saturated fats found in red meat, butter, and full-fat dairy, as well as trans fats from processed and fried foods. Additionally, limiting refined carbohydrates and added sugars is essential for controlling triglyceride levels. Sugary drinks are a particularly common culprit for high triglycerides.

Lifestyle Considerations

Dietary changes are most effective when combined with other healthy lifestyle choices. Regular physical activity, maintaining a healthy weight, and limiting alcohol can all positively impact lipid levels and reduce heart disease risk. A doctor or registered dietitian can help you create a personalized plan.

Putting It All Together: A Heart-Healthy Eating Plan

Shifting to a lipid-lowering diet involves a fundamental change in eating patterns, moving towards a plant-based, whole-food approach. This doesn't mean sacrificing flavor but rather expanding your culinary horizons. Incorporating the foods mentioned above into your daily routine can make a significant difference.

Sample Meals for Lipid Management

Breakfast: A bowl of oatmeal topped with berries, walnuts, and a sprinkle of ground flaxseed.
Lunch: A spinach and quinoa salad with chickpeas, cherry tomatoes, and a dressing of olive oil and lemon juice.
Dinner: Grilled salmon with a side of steamed broccoli and baked sweet potato.
Snacks: A handful of almonds, an apple with a tablespoon of natural almond butter, or a low-fat yogurt fortified with plant sterols.

Adopting these dietary and lifestyle habits is a proactive step toward managing your health. For more detailed information on healthy fats, refer to the American Heart Association guidelines.

Conclusion

Making informed food choices is a powerful and natural way to manage your LDL cholesterol and triglyceride levels. By focusing on whole, unprocessed foods rich in soluble fiber and healthy unsaturated fats, you can build a heart-healthy eating pattern. Combining this approach with exercise and a reduction in unhealthy fats and sugars can significantly improve your lipid profile, lowering your risk for cardiovascular disease. Consult with your healthcare provider or a dietitian to create a plan that works best for you.

Frequently Asked Questions

Oats contain a soluble fiber called beta-glucan. This fiber forms a gel in your digestive tract, which helps to trap cholesterol and prevent its absorption into the bloodstream, ultimately lowering LDL levels.

Omega-3s, particularly EPA and DHA found in fatty fish, are very effective at lowering blood triglyceride levels. While they are primarily known for their triglyceride-reducing effects, they can also help lower LDL and provide other heart-healthy benefits.

Plant sterols and stanols are compounds found in plant-based foods that have a similar structure to cholesterol. They work by competing with cholesterol for absorption in the intestines, which results in less cholesterol entering your bloodstream.

Most whole grains contain beneficial fiber. However, specific types like barley and buckwheat have been shown to have a more pronounced effect on reducing triglyceride levels, while oats are particularly effective for LDL.

The timeframe for seeing results can vary, but studies show that significant improvements in LDL cholesterol can occur within a few weeks of consistent dietary changes. Consistent adherence to a heart-healthy diet is key for long-term benefits.

Dark chocolate contains flavonoids, which are antioxidants that may help lower LDL levels. However, it should be consumed in moderation due to its saturated fat and sugar content. Opt for dark, unsweetened cocoa powder for similar benefits without the added fat and sugar.

To lower your lipid levels, you should limit foods high in saturated fats, such as red meat, butter, and full-fat dairy. You should also minimize trans fats found in processed and fried foods, as well as excess added sugar and alcohol.