Which foods can lower high cholesterol?

January 3, 2026 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), nearly 86 million adults in the United States had high cholesterol in 2020, highlighting a significant public health issue. Adopting a diet rich in certain foods is a powerful strategy to help manage and lower high cholesterol.

Quick Summary

A heart-healthy diet emphasizing soluble fiber, healthy unsaturated fats, plant sterols, and omega-3s is key to lowering LDL cholesterol. Strategic food swaps, incorporating whole grains, nuts, and legumes, can improve your lipid profile for better heart health.

Key Points

Increase Soluble Fiber: Foods like oats, barley, and legumes help lower LDL ("bad") cholesterol by binding to and removing it from the body.
Eat Healthy Unsaturated Fats: Replace saturated and trans fats with unsaturated fats from sources like avocados, nuts, and olive oil to improve your cholesterol profile.
Prioritize Omega-3 Fatty Acids: Fatty fish such as salmon and mackerel are rich in omega-3s, which can reduce triglycerides and support heart health.
Choose Plant Sterol-Fortified Foods: Certain foods fortified with plant sterols or stanols, like spreads and juices, can help block cholesterol absorption.
Incorporate Nuts and Seeds: A daily handful of nuts like almonds and walnuts can provide healthy fats, fiber, and plant sterols that benefit cholesterol levels.
Build a Plant-Based Plate: A diet high in fruits, vegetables, and whole grains supports lower cholesterol by providing fiber and antioxidants.
Reduce Saturated and Trans Fats: Limit intake of fatty meats, full-fat dairy, and processed foods, which are high in unhealthy fats that raise cholesterol.

Understanding How Food Affects Your Cholesterol

Your dietary choices have a profound impact on your cholesterol levels, specifically the low-density lipoprotein (LDL) or "bad" cholesterol and high-density lipoprotein (HDL) or "good" cholesterol. A heart-healthy eating plan focuses on reducing saturated and trans fats while increasing foods rich in beneficial nutrients like soluble fiber and unsaturated fats. By incorporating specific foods, you can actively reduce the absorption of cholesterol into your bloodstream and support your liver's ability to remove excess cholesterol from your body.

The Power of Soluble Fiber

Soluble fiber is a key dietary component in the fight against high cholesterol. This type of fiber dissolves in water and forms a gel-like substance in your intestines. As it moves through your digestive tract, it binds to cholesterol-rich bile acids and helps remove them from the body. This process forces your liver to pull more cholesterol from your bloodstream to produce new bile, thereby lowering your overall blood cholesterol levels. Aiming for 10-25 grams of soluble fiber per day can have a significant impact.

Foods high in soluble fiber include:

Oats and Barley: Contain beta-glucan, a potent soluble fiber that effectively lowers LDL cholesterol.
Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fiber and can reduce LDL levels.
Fruits: Apples, pears, oranges, and berries contain pectin, another type of soluble fiber.
Vegetables: Okra, eggplant, and Brussels sprouts are good sources that can contribute to your daily intake.
Nuts and Seeds: Flaxseeds and chia seeds are packed with soluble fiber and healthy fats.

Embracing Healthy Unsaturated Fats

While it's important to limit saturated and trans fats, incorporating healthy unsaturated fats can boost your heart health and improve your cholesterol numbers. These fats can help increase your HDL cholesterol levels, which play a role in carrying cholesterol away from your arteries to your liver for removal.

Sources of healthy unsaturated fats:

Avocados: Rich in monounsaturated fats and fiber, research shows avocados can help lower LDL levels.
Olive Oil: A cornerstone of the heart-healthy Mediterranean diet, extra virgin olive oil can improve HDL levels and has antioxidant properties.
Nuts: Walnuts, almonds, and pistachios contain polyunsaturated fats, fiber, and plant sterols that benefit cholesterol levels.
Seeds: Flaxseeds, chia seeds, and sunflower seeds provide polyunsaturated fats and fiber.

The Role of Omega-3 Fatty Acids

Omega-3 fatty acids, a type of polyunsaturated fat, are particularly beneficial for heart health. They are known to reduce triglycerides, lower blood pressure, and may help lower LDL and increase HDL cholesterol.

Top sources of omega-3s:

Fatty Fish: Salmon, mackerel, sardines, and trout are some of the richest sources of long-chain omega-3s. The American Heart Association recommends eating fatty fish at least twice a week.
Plant-based sources: Walnuts, flaxseed, chia seeds, and soybean oil offer smaller amounts of omega-3s.

Fortified Foods with Plant Sterols and Stanols

Plant sterols and stanols are natural plant compounds that block the absorption of cholesterol in your digestive tract. Some foods are fortified with these compounds to enhance their cholesterol-lowering effect. Eating 2 grams of plant sterols or stanols a day can lower LDL cholesterol by 5-15%.

Common fortified products include:

Margarines and spreads
Orange juice
Yogurts
Milk

A Comparison of Cholesterol-Lowering Foods


Food Category	Key Benefits	Primary Mechanism	Example Foods
Soluble Fiber	Lowers LDL, improves digestion	Binds to cholesterol-rich bile acids for excretion	Oats, barley, beans, apples, carrots
Healthy Fats	Raises HDL, lowers inflammation	Replaces saturated fats, provides antioxidants	Avocados, olive oil, almonds, walnuts
Omega-3s	Reduces triglycerides, supports heart rhythm	Anti-inflammatory, improves overall cardiovascular health	Salmon, mackerel, flaxseeds, chia seeds
Plant Sterols	Blocks cholesterol absorption	Competes with cholesterol absorption in the gut	Fortified orange juice, fortified spreads

Creating a Heart-Healthy Eating Plan

Beyond adding specific foods, your overall eating pattern is what truly makes a difference. A diet modeled on principles like the Mediterranean diet, which is rich in fruits, vegetables, whole grains, nuts, seeds, and healthy oils, is ideal for managing cholesterol. Instead of focusing on restrictive rules, consider simple and satisfying swaps. For example, use olive oil instead of butter, choose fish or beans over processed meats, and snack on nuts and fruit rather than high-sugar baked goods. Small, consistent changes over time will have the most significant impact on your cholesterol levels and overall heart health.

Practical Swaps and Tips

Swap your morning bagel for a bowl of oatmeal topped with berries and walnuts.
Replace creamy, high-fat salad dressings with a simple vinaigrette made with extra virgin olive oil and balsamic vinegar.
Incorporate legumes like lentils and chickpeas into stews, soups, and salads to replace higher-fat meats.
Snack on a handful of almonds or pistachios instead of reaching for chips or cookies.
Choose brown rice, quinoa, or barley over white rice and pasta.

Conclusion: A Proactive Approach to Heart Health

Taking proactive steps to manage your cholesterol through diet is a rewarding and effective strategy. By understanding how key nutrients like soluble fiber, healthy fats, omega-3 fatty acids, and plant sterols work, you can make informed food choices that directly contribute to lowering your LDL cholesterol. This approach, combined with other heart-healthy lifestyle habits, empowers you to take control of your cardiovascular wellness. Remember to consult with a healthcare professional or registered dietitian for personalized advice tailored to your specific health needs.

For more information on nutrition and heart health, refer to authoritative sources like the American Heart Association [https://www.heart.org/en/healthy-living/healthy-eating].

Frequently Asked Questions

There is no single 'best' food for rapid cholesterol reduction. Consistent intake of foods high in soluble fiber, such as oats, barley, and legumes, and healthy fats found in avocados and nuts, is the most effective approach over time.

For most people, the dietary cholesterol in eggs has a minimal effect on blood cholesterol levels. It is more important to limit saturated fat intake than to strictly limit cholesterol from foods like eggs.

Aim for 10-25 grams of soluble fiber per day. Incorporating soluble fiber from sources like oats, beans, fruits, and vegetables into your daily meals can have a measurable impact on LDL levels.

While all whole grains offer benefits, oats and barley are particularly effective for lowering cholesterol due to their high content of a specific soluble fiber called beta-glucan.

Yes, regular physical activity is crucial for managing cholesterol. It helps raise HDL ('good') cholesterol and can reduce LDL ('bad') cholesterol and triglycerides.

It is best to limit or avoid foods high in saturated and trans fats, such as fatty red meats, full-fat dairy, fried foods, and many baked goods and processed snacks.

Yes, plant-based diets naturally tend to be high in fiber and low in saturated fat, which can be very effective for lowering cholesterol. Plant foods do not contain dietary cholesterol.