If you have high cholesterol, knowing which foods support heart health and which should be avoided is important. To lower cholesterol levels, focus on fresh, whole foods like leafy greens, whole grains, nuts, and legumes.
Every cell needs cholesterol. However, too much can lead to serious health problems. High cholesterol, meaning 240 milligrams per deciliter of blood (mg/dL) or higher, is a significant risk factor for heart disease.
1. Leafy Greens
Eating dark, leafy green vegetables may lower cholesterol levels and reduce the risk of heart disease. Compounds in leafy greens may bind to cholesterol and help your body to excrete more of it. Examples of leafy greens include:
- Collard greens
- Kale
- Spinach
- Swiss chard
2. Vegetables
Vegetables are packed with vitamins, minerals, and fiber. They are part of a heart-healthy diet and may lower LDL and total cholesterol levels. Research found that eating more than three servings of vegetables and fruits daily lowers cholesterol and blood pressure levels.
3. Berries
Berries—including blackberries, blueberries, raspberries, and strawberries—are delicious and rich in heart-healthy fiber. Eating berries regularly provides your body with antioxidants to lower inflammation. Consuming berries is linked to lower LDL cholesterol, triglycerides, andblood pressure levels.
4. Apples
An apple a day may help prevent high cholesterol. Apples are rich in soluble fiber, a type of fiber that lowers cholesterol by helping the body excrete it. A review found that eating apples lowers total cholesterol, LDL cholesterol, and blood pressure levels. It may also reduce inflammation.
5. Whole Grains
Whole grains like brown rice and oatmeal are important to a heart-healthy diet. Research shows that eating oats regularly lowers LDL cholesterol levels because they are rich in soluble fiber. Consuming three servings of whole grains daily may reduce the risk of heart disease by 19% and stroke by 12%.
Examples of whole grains include:
- Barley
- Brown rice
- Bulgur
- Farro
- Oats
- Popcorn
- Quinoa
- Red rice
- Wild rice
Products containing whole grains can includewhole wheat bread, pasta made from whole wheat or rice, and breakfast cereals containing bulgur, oats, rice, and whole wheat.
6. Legumes
Legumes are plant foods that include beans, lentils, and peas. Beans contain fiber, which binds to cholesterol and helps the body excrete it.
Research found that eating beans regularly can significantly lower LDL cholesterol levels. Eating legumes may also reduce the risk of chronic diseases like diabetes and obesity.
7. Nuts
Nuts like almonds, cashews, walnuts, and pistachios are rich in fiber and omega-3 fatty acids. Eating nuts may lower LDL cholesterol, total cholesterol, and blood triglycerides. Consuming nuts may decrease inflammation and reduce the risk of heart disease.
8. Oily Fish
Oily or fatty fish is rich in omega-3 fatty acids. Eating fish like salmon, trout, and sardines has been proven to increase HDL cholesterol levels and lower LDL cholesterol levels. Eating oily fish every week may also reduce the risk of:
- Heart disease
- High blood pressure (hypertension)
- Metabolic syndrome
9. Avocados
Avocados can lower LDL cholesterol because they are rich in fiber. They can also increase HDL cholesterol because they are rich in monounsaturated fats. Add diced avocado to your salad, rice bowl, tacos, or smoothies.
10. Olive Oil
Olive oil is a plant-based oil that can lower LDL cholesterol and increase HDL cholesterol. It is an integral part of the Mediterranean diet, which has several heart-healthy benefits.
Olive oil is rich in monounsaturated fats and antioxidants known as polyphenols. Polyphenols may reduce inflammation and lower the risk of heart disease.
11. Chia Seeds
Chia seeds are packed with fiber and polyunsaturated fatty acids. Research shows that eating chia seeds can reduce total and LDL cholesterol levels. Research suggests that they may also increase HDL cholesterol levels. Add chia seeds to your morning smoothie, oatmeal, or yogurt parfait.
12. Dark Chocolate
Research suggests that eating dark chocolate may lower LDL cholesterol. Dark chocolate and cocoa may lower LDL cholesterol and increase HDL cholesterol. Cocoa contains antioxidants that may also reduce inflammation.
13. Garlic
Garlic comes from a flowering plant and contains compounds that may improve cholesterol. A meta-analysis found that consuming large amounts of garlic can lower LDL cholesterol levels.
You may need to take a garlic extract supplement to get the cholesterol benefits of garlic. Ask a healthcare provider if garlic could benefit you.
14. Flaxseed
Flaxseeds are rich in soluble fiber. Consuming flaxseed may lower total and LDL cholesterol and blood lipid levels. Eating flaxseed may also reduce the risk of heart disease.
Drinking tea may lower your cholesterol levels. Tea contains plant compounds that reduce inflammation, possibly reducing the risk of chronic health conditions like heart disease and cancer.
A Word From Verywell
A Mediterranean diet incorporates plenty of fiber while promoting heart health. Try swapping refined grains for whole grains like brown rice or quinoa, adding beans or lentils to soups and salads, and snacking on fiber-rich fruits like apples, oranges, or berries.
— SUZANNE FISHER, RD, MEDICAL EXPERT BOARD
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Meal and Snack Ideas
There are many ways to add cholesterol-lowering foods to your diet. Try the following meal and snack ideas:
- Apple slices with nut butter
- Burrito bowl with brown rice, beans, and diced avocado
- Oatmeal with nuts and berries
- Salmon with a kale salad
- Smoothie with berries, flaxseed, and spinach
- Whole grain toast with mashed avocado
- Yogurt parfait with berries, granola, and chia seeds
Foods to Limit If You Have High Cholesterol
Our diets significantly affect our cholesterol levels. It is important to eat nutrient-dense foods rich in fiber and omega-3 fatty acids and avoid calorie-dense foods.
If you have high cholesterol, consider limiting the following types of foods:
- Added sugar: Limit your intake of sweets like cakes, cookies, and ice cream.
- Fried foods: Fast food items like french fries and chicken nuggets are high in cholesterol.
- Processed foods: Avoid processed foods like store-bought cookies and chips.
- Red meat: Beef and pork are high in saturated fat and may increase cholesterol levels.
Lifestyle Tips for Lowering Cholesterol
Fortunately, taking certain steps can lower your cholesterol naturally, including:
- Avoid or quit smoking.
- Drink alcohol only in moderation.
- Engage in moderate physical activity for at least 150 minutes per week.
- Maintain a healthy weight.
- Sleep at least seven hours each night.
It would also help to learn about your family medical history and discuss potential risks with a healthcare provider.
Summary
Cholesterol is a waxy substance that every cell in the body needs to function. The body produces enough cholesterol and also receives it through the diet. Consuming too much cholesterol raises the risk of serious chronic health conditions like heart disease and stroke.
Vegetables, fruits, whole grains, oily fish, legumes, and nuts may lower cholesterol levels. Try incorporating cholesterol-lowering foods into your eating plan each day. Many of these foods also lower inflammation and triglyceride levels.
