What should I eat to lower my cholesterol? A comprehensive dietary guide

October 21, 2025 •

3 min read

According to research published by Harvard Health, a healthy diet can reduce LDL cholesterol by 5% to 6%. Knowing what should I eat to lower my cholesterol? is a powerful first step in improving your heart health and decreasing your risk of cardiovascular disease.

Quick Summary

Learn which foods actively reduce LDL (bad) cholesterol, including those rich in soluble fiber and healthy fats, while also covering which foods high in saturated and trans fats should be avoided.

Key Points

Boost Soluble Fiber: Eat plenty of oats, beans, lentils, and certain fruits to help remove cholesterol from your body through binding in the digestive tract.
Choose Healthy Fats: Replace saturated and trans fats with unsaturated fats from olive oil, avocados, nuts, and seeds to support healthy cholesterol levels.
Incorporate Plant Sterols: Consume 1.5 to 3 grams daily from fortified foods like spreads, yogurts, and juices to block intestinal cholesterol absorption.
Select Lean Protein: Opt for fatty fish rich in omega-3s, as well as plant-based proteins like beans and tofu, to minimize intake of saturated fats found in red meat.
Avoid Processed and Fried Foods: Drastically reduce your intake of foods with high levels of saturated and trans fats, which are major drivers of high LDL cholesterol.
Adopt a Mediterranean Pattern: Follow a diet centered on whole grains, fruits, vegetables, and healthy fats, which is proven to support heart health.
Cook Smart: Choose healthy cooking methods like baking, grilling, or steaming instead of frying to reduce unhealthy fat intake.

Understanding the Role of Diet in Cholesterol Management

High cholesterol is a significant risk factor for heart disease and stroke. While genetics play a role, your dietary choices have a major impact on your cholesterol levels. By prioritizing certain nutrients and limiting harmful fats, you can effectively manage your cholesterol and improve your overall heart health. Diet is a cornerstone of this management, influencing approximately 20% to 30% of your blood cholesterol.

Maximize Your Intake of Soluble Fiber

Consuming plenty of soluble fiber is an effective dietary strategy for lowering LDL cholesterol. This fiber forms a gel in the digestive tract that binds to cholesterol and helps remove it from the body before it's absorbed. Aim for 10 to 25 grams of soluble fiber per day.

Excellent sources of soluble fiber include:

Oats and barley
Legumes like beans, lentils, and chickpeas
Fruits such as apples, pears, berries, and citrus fruits
Vegetables including okra and eggplant

Prioritize Healthy Unsaturated Fats

Replacing saturated and trans fats with heart-healthy unsaturated fats can lower LDL cholesterol. These fats are found in both plant-based foods and fish.

Sources of Healthy Fats

Monounsaturated Fats: Found in olive oil, canola oil, and avocado, these fats help lower bad cholesterol while maintaining good HDL cholesterol.
Polyunsaturated Fats: Present in liquid vegetable oils, nuts, and seeds. Omega-3 fatty acids, a type of polyunsaturated fat, offer powerful heart protection and are found in fatty fish like salmon, mackerel, and herring, as well as in flaxseeds and walnuts.

Incorporate Plant Sterols and Stanols

Plant sterols and stanols are compounds that compete with cholesterol for absorption in the intestines, reducing the amount entering the bloodstream. Consuming 1.5 to 3 grams daily can lower LDL cholesterol by 7% to 12.5%.

Since natural sources offer only small amounts, fortified foods like spreads, yogurts, milk, and certain juices are the best way to reach the recommended intake. Consistent consumption with meals is important for optimal effect.

Foods to Limit or Avoid

To lower cholesterol, it's crucial to reduce foods high in saturated and trans fats, which raise LDL cholesterol more than dietary cholesterol.

Saturated Fats: Found in fatty meats, processed meats, full-fat dairy, and tropical oils.
Trans Fats: Often found in processed and fried foods, and some baked goods.
Added Sugars: High intake can raise triglyceride levels.

The Mediterranean Diet: A Heart-Healthy Eating Pattern

A Mediterranean-style diet is recommended by many experts for improving cholesterol and heart health. This pattern emphasizes plant-based foods, healthy fats, and lean protein, while limiting saturated and trans fats. It includes plenty of vegetables, fruits, whole grains, and healthy protein sources like fish and legumes, using olive oil as the main added fat.

Comparison of Food Types for Cholesterol


Feature	Cholesterol-Friendly Foods	High-Saturated Fat Foods
Primary Fat Source	Unsaturated fats (monounsaturated & polyunsaturated)	Saturated & Trans fats
Fiber Content	High in soluble fiber	Generally low in fiber
Protein Source	Plant-based (beans, nuts), lean poultry, fatty fish	Fatty red meat, processed meat
Examples	Oats, beans, salmon, olive oil, avocado, walnuts	Butter, lard, fatty beef, processed sausages, pastries
Impact on LDL	Reduces LDL cholesterol	Increases LDL cholesterol

Smart Cooking and Lifestyle Changes

Cooking methods matter; baking, grilling, steaming, or roasting are preferable to frying. Use healthy oils sparingly and flavor with herbs and spices. Trimming fat from meat and removing poultry skin also helps reduce saturated fat. Regular physical activity and avoiding smoking are also key to a heart-healthy lifestyle.

Conclusion: A Sustainable Path to Better Health

Dietary changes are highly effective for managing cholesterol. Focusing on soluble fiber, healthy fats, and plant sterols can significantly improve heart health. Adopting a pattern like the Mediterranean diet can provide a sustainable framework. Consulting a healthcare professional or dietitian is recommended for a personalized plan.

The American Heart Association provides a wealth of information on diet and heart health.

Frequently Asked Questions

For most people, dietary cholesterol from eggs has a minimal effect on blood cholesterol levels. It is more impactful to limit your intake of saturated and trans fats from other foods.

No, coconut oil is high in saturated fat, which can raise LDL (bad) cholesterol. Experts recommend using unsaturated oils like olive, canola, or sunflower oil instead.

A daily intake of 10 to 25 grams of soluble fiber is recommended, but it is best to consult a healthcare provider for personalized advice.

While omega-3 fatty acids are heart-healthy, research on the effect of fish oil supplements on LDL cholesterol is mixed. It is generally recommended to get omega-3s from whole food sources like fatty fish.

Yes, the cholesterol-lowering effects of plant sterols and stanols are dependent on continuous daily intake. If you stop consuming them, the benefits will stop and your cholesterol levels may return to previous levels.

Choosing healthy cooking methods such as baking, broiling, grilling, or steaming is recommended over frying to reduce unhealthy fat intake.

The primary dietary cause of high LDL cholesterol is a high intake of saturated and trans fats, which are found in processed foods, fatty meats, and full-fat dairy.

Yes, the Mediterranean diet is an effective eating pattern for managing cholesterol. It emphasizes plant-based foods, healthy fats, and lean protein, which help lower LDL levels.