10 Foods That Lower Cholesterol

Pictured recipe: Walnut-Rosemary Crusted Salmon

There’s no magical food to keep your heart healthy, but there are a lot of foods that can help—including these foods that help lower your cholesterol. In addition to cutting back on foods that can raise total cholesterol and getting enough exercise, make sure to eat more of these foods that improve your cholesterol profile by raising “good” HDL and/or lowering “bad” LDL cholesterol. These foods include some old standbys, such as oatmeal and fruit, plus a few surprising foods that can help lower cholesterol to reduce your risk of heart attack and stroke.

1. Barley

Pictured recipe: Roasted Beet & Barley Salad

Barley can help lower LDL cholesterol because it’s rich in a special kind of fiber called beta-glucan. This fiber forms a thick gel in your gut that traps cholesterol and helps your body get rid of it. Studies show that eating barley every day can lower LDL cholesterol. Adding barley to your meals regularly is a simple, natural way to support healthier cholesterol levels. Enjoy a hearty bean and barley soup, toss cooked barley into salads for extra chewiness and fiber or swap it in for rice or pasta to give your meals a heart-healthy boost.

2. Salmon

Pictured recipe: Miso-Maple Salmon

Salmon is rich in omega-3 fatty acids, which are healthy fats that can help reduce blood pressure and prevent an abnormal heartbeat. Eating salmon and other fatty fish reduces levels of triglycerides (fat) in blood that contribute to clogged arteries. The American Heart Association recommends eating fatty fish like salmon at least twice per week for heart-healthy benefits. Swapping out fatty meat for fish can reduce LDL cholesterol by lowering your intake of saturated fat, which increases blood cholesterol concentrations. Other fish that contain higher amounts of omega-3s, such as mackerel, tuna and sardines, can also help.

3. Oatmeal

Oatmeal is one of the best cholesterol-fighting foods because it’s so high in beta-glucans, the soluble fibers that cause oats to bulk up in liquid when you make oatmeal. Soluble fiber forms a gel in your gut that binds cholesterol and blocks its absorption through the intestinal wall, thus lowering LDL cholesterol. Prepare old-fashioned oatmeal on the stove or in the microwave and skip the instant packs with lots of added sugar and less fiber. Add fruit to your oatmeal to naturally sweeten it and boost the soluble fiber content even more.

4. Apples

Many fruits contain soluble fiber, which is important for lowering cholesterol, but apples have a leg up on other fruits. Apples (especially the skins) contain pectin, a type of soluble fiber that latches onto the “bad” cholesterol and guides it through your digestive system and out of your body, effectively lowering your LDL-cholesterol levels. Citrus fruits are also high in pectin, but since it’s mostly in the pulp, you’ll have to eat your fruits to get the benefits, rather than juice them. Luckily, apples are a little easier to pucker up to than lemons. Apples are also high in polyphenols, powerful antioxidants that help reduce inflammation.

5. Beans

Pictured recipe: White Bean & Veggie Salad

How does that song go? “Beans, beans, they’re good for your heart”? Well…those lyrics get it right! Beans are packed with cholesterol-busting soluble fiber, but that’s not their only benefit. Beans are high in protein and have nearly no saturated fat, which makes them a heart-healthy replacement for animal protein sources, such as meat. For the biggest cholesterol-lowering benefits, add beans to chili, tacos and burritos (either in place of or in addition to meat). They’re also great in soups and salads.

6. Nuts

Pictured recipe: Cranberry-Almond Granola Bars

Tree nuts, such as walnuts, pistachios and pecans, have been shown to lower total cholesterol, “bad” LDL cholesterol and triglycerides, and increase “good” HDL cholesterol in people with elevated blood lipid levels, according to research studies. Nuts are high in heart-healthy monounsaturated fat, fiber and several vitamins and minerals that are good for heart health. Nuts also contain plant sterols, which are natural compounds that help block the cholesterol you eat from entering your bloodstream. While nuts are awesome to eat, don’t go overboard. Portion control is still important—there are about 170 calories in just 1 ounce of almonds (about 1/4 cup). Add a small handful to oatmeal, top toast with nut butter or make a DIY trail mix with dried fruit and nuts.

7. Avocado

Pictured recipe: Avocado Toast with Sprouts

Who doesn’t love avocados? They not only taste amazing but also can help lower your cholesterol as part of a balanced diet. One study found that over the course of 30 years, people who ate the most avocado had a 21% lower risk for heart disease than those who ate none. Avocados are high in healthy monounsaturated fat, which helps lower “bad” LDL cholesterol. They also contain fiber, antioxidants and phytosterols, such as beta-sitosterol, which have also been shown to lower cholesterol. Don’t hog the entire bowl of guacamole, though! One serving is just a quarter of an avocado, which delivers 57 calories. Spread a few slices of avocado on your sandwich instead of mayo, or dip some veggies into a bowl of fresh guacamole.

8. Dark Chocolate

Chocolate fans rejoice! You might have heard that chocolate is good for you, and it’s true. According to research, dark chocolate and cocoa powder contain powerful antioxidant compounds called flavonoids, which help lower LDL cholesterol. Milk chocolate has less cocoa solids, and thus lower flavonoid levels, and white chocolate has none. Reach for small portions of dark chocolate, preferably with a high cocoa content (try 70% or higher). Or try a sprinkle of cocoa powder in your smoothie or on yogurt to reap chocolate’s cholesterol-lowering benefits.

9. Kimchi

Pictured recipe: Homemade Kimchi

Kimchi, a Korean fermented side dish commonly made from cabbage, radish or cucumber, boasts many health benefits. Studies show that eating kimchi is associated with lower cholesterol levels. Kimchi is high in fiber and—because it’s fermented—is loaded with good bacteria that help keep your gut healthy. The good bacteria produced during fermentation also help lower cholesterol. Kimchi and sauerkraut are usually pretty high in sodium, so watch your portions if you’re watching your salt intake. Make kimchi at home for the greatest benefits.

10. Garlic

Pictured recipe: Lemon-Garlic Vinaigrette

Garlic packs a serious health punch. Some people love the flavor and others have been using it as a kitchen cure to boost immunity and promote heart health for years. Research has backed garlic’s health benefits, especially for your heart. Garlic, along with garlic extract, has been shown to lower cholesterol. Plus, eating garlic may also help lower blood pressure. Give your heart a boost and add garlic to your sauces, salad dressings and stir-fries.

Our Expert Take

There’s no magic food for cholesterol, but fiber, healthy fats and antioxidants can help. Eating more plant-based foods, swapping out saturated fat and adding fermented foods may raise HDL and lower LDL—supporting long-term heart health. Salmon, oatmeal, beans and avocado are just a few of our favorite picks for supporting healthy cholesterol levels.