Foods to Help Lower Your Cholesterol

About Laura Gooch

heart healthy foods including fatty fish and nuts

High cholesterol is a lot more common than you might think. About 86 million Americans aged 20 and older have borderline high cholesterol, and nearly 25 million have high cholesterol. But high cholesterol often has no symptoms, so many people don’t realize they have it. Over time, it can increase the risk of serious health issues. In addition to other healthy lifestyle habits, how you eat can greatly impact your cholesterol.

Here are some foods that can support better heart health and help you manage your cholesterol levels.

Fatty Fish

Eating “fatty” foods might seem counterintuitive when you’re trying to lower your cholesterol, but fatty fish, like mackerel, salmon and herring, are rich in heart-healthy omega-3 fatty acids. While omega-3 fatty acids don’t lower LDL, commonly referred to as “bad” cholesterol, they can help reduce triglycerides and increase HDL, the “good” cholesterol. By slowing the buildup of plaque in your arteries, which is partly made up of LDL cholesterol, fatty fish may help reduce the risk of blood clots that can lead to a heart attack or stroke.

Whole Grains

One of the amazing things about whole grains is that they have no cholesterol. Since whole grains are high in fiber, vitamins and minerals, they can help lower cholesterol levels, reducing your risk of heart disease, stroke, type 2 diabetes and colorectal cancer. The Dietary Guidelines for Americans recommends that half of the grains you eat in a day should be whole grains. If you’re looking for easy ways to get more whole grains in your diet, try opting for 100% whole wheat bread instead of white bread. Mix quinoa into a salad or choose brown rice instead of white rice when making dinner. These simple swaps can make a really big difference.

Nuts

Go nuts for nuts! Believe it or not, regularly eating unsalted nuts has been linked to lower cholesterol levels. Not only that, they may also lower your risk of heart disease, stroke and diabetes and decrease other heart disease risk factors like inflammation and blood pressure. Most nuts are also filled with unsaturated, or “good”, fats, plant protein, omega-3 fatty acids and fiber, all of which are heart-healthy substances. When choosing nuts, skip salted or sugar-coated varieties, since those additions can offset their heart-healthy benefits. Some nuts are more nutrient-dense than others, like walnuts, which have higher amounts of omega-3s than many other nuts. Try adding a small handful to your yogurt, use it as a topping for your morning oatmeal or enjoy it as an easy afternoon snack.

Legumes

Beans, chickpeas, lentils and other legumes are rich in soluble fiber, which helps bind to cholesterol and carry it out of your body. Legumes are also a great source of plant protein, helping keep you fuller longer so you don’t overeat throughout the day. Add a variety of beans to your chili recipe, try making a chickpea burger or choose one for a side dish at your next meal.

Fruits

Not only are fruits high in fiber, they are also naturally cholesterol-free and have no saturated fat. Many fruits are especially high in pectin, a type of soluble fiber that can support healthy cholesterol levels. Fruits are also packed with antioxidants, which may help improve your overall well-being. Apples, grapes, citrus fruits and blackberries are all delicious choices. Add a serving of fruit to breakfast, snack or dessert as an easy way to improve cholesterol levels.

Vegetables

Like fruits, most vegetables have zero cholesterol or fat and are high in fiber and antioxidants. Cruciferous vegetables like broccoli and brussels sprouts and leafy greens such as kale and spinach are particularly good at improving cholesterol levels. But since all vegetables help lower cholesterol, you can pick and choose which ones you want to enjoy. And even if you’re not a big veggie fan, there are still fun, healthy ways to make them tasty. Toss some broccoli in your favorite herbs and spices and air-fry it until it's crispy or char peppers and onions on the grill. It’s all about finding what you enjoy and working them into your meals in ways that feel natural.

Managing your cholesterol doesn’t have to mean changing your entire diet overnight. Small, meaningful changes, like adding a serving of fruit to your breakfast or enjoying a handful of nuts as your afternoon snack, can make a notable difference over time. If you’re concerned about your cholesterol levels or want help deciding which foods are best for you, talk with your healthcare provider. Your heart will thank you for it.

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