12 Foods That Lower Cholesterol Naturally

Explore my picks for the top 12 foods that lower cholesterol naturally to improve your health and wellbeing.

When was the last time you thought about your cholesterol? It can be easy to forget about unless you’ve recently been to the doctor. Especially since high cholesterol doesn’t usually come with noticeable symptoms.

Unfortunately, the CDC stipulates that roughly 30% of American women have high cholesterol, dramatically increasing their risk for heart disease, heart attacks, and strokes.

While medication or supplements may be necessary for some situations, making dietary and lifestyle changes is often enough to manage cholesterol naturally.

High cholesterol levels can lead to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke. By consuming foods that lower cholesterol, you can do your body a favor, reduce your risk of heart disease, and improve your overall health.

Here are my top foods that can lower cholesterol naturally. Try incorporating a few into your diet.

1. Sweet Potatoes

Sweet potatoes are not only delicious; it turns out they’re a major source of soluble fiber, which is bad cholesterol’s worst nightmare. I’m listing this as number one because I literally eat sweet potatoes every day!

Soluble fiber helps the body excrete cholesterol by binding to bile acids. Sweet potatoes are loaded with soluble fiber, especially the peel, so if you want to maximize its benefit, go ahead and eat the skin, too!

This powerful super food is also listed on the Blue Zones foods list, which highlights the diets of some of the longest living people in the world!

Here are a few sweet potato recipes to try to help lower cholesterol:

• Simple Roasted Sweet Potatoes
• Shepherd’s Pie with Sweet Potato Topping
• Roasted Sweet Potato Soup

2. Oats and Barley

There’s a reason oatmeal is touted as one of the healthiest ways to start your day; it’s been proven that eating oats regularly can lower your LDL (bad cholesterol) by 5.3% in only 6 weeks.

Oats and barley are two of the most effective grains for lowering cholesterol. These grains are abundant sources of soluble fiber that can be an essential aid to achieve low cholesterol levels.

Soluble fiber helps to reduce the risk of plaque buildup in the bloodstream by reducing the absorption of cholesterol in the arterial walls.

In addition to its high soluble fiber content, oats also contain something called beta-glucan, which works to absorb LDL from the blood.

Get creative with your morning oatmeal, the health benefits go way beyond just cholesterol!

Here is a healthy oatmeal recipe to try:

• Vanilla Raspberry Overnight Oats

3. Olive Oil

Olive oil is a healthy fat that plays a big part in most Mediterranean diets, keeping your heart healthy with monounsaturated fatty acids (MUFAs), which naturally lower LDL cholesterol.

Make the switch from butter or margarine to olive oil and your cholesterol levels will thank you.

When purchasing olive oil, it’s crucial to choose high-quality, extra-virgin olive oil to reap the maximum health benefits. Extra-virgin olive oil is minimally processed and is rich in health-promoting compounds, making it a better choice than highly processed vegetable oils.

I always stay away from palm oil and canola oils.

As a bonus, healthy fats can also help you naturally lose weight.

4. Eggplant

Eggplant is loaded with fiber, which you’ve now learned is key to reducing LDL levels. Plus, the health benefits of eggplant are pretty impressive, even beyond cholesterol.

They are a great addition to any healthy diet.

Eggplant is a great substitute in many popular recipes you may already love and enjoy. Simply make the swap and enjoy great taste, plus amazing health benefits.

Here is a few eggplant recipe to try:

• Healthy Eggplant Parmesan

5. Grapefruit 

Studies have shown people can lower their LDL cholesterol by up to 20% by simply adding grapefruit to their diet.

Grapefruit contains antioxidants and fiber, as well as a flavonoid called naringenin, which has been shown to prevent plaque buildup and lower both LDL cholesterol and triglycerides.

As an added bonus, grapefruit is a fat burning food that can increase your metabolism naturally.

6. Salmon and Other Fatty Fishes

If you want to lower your cholesterol naturally, adding fatty fish to your diet is an excellent idea. Salmon, mackerel, and sardines are all ideal sources of omega-3 fats, which are vital for maintaining overall health and well-being.

Again with healthy fats! The Omega-3 fatty acids found in salmon and other fish can boost your HDL levels (good cholesterol) in addition to ward off heart disease and dementia.

To get the most benefit, the American Heart Association recommends eating two 6-ounce servings of fish per week (particularly fatty fish) to help reduce your risk of heart disease and stroke.

Here is a healthy salmon recipe worth trying:

• Teriyaki Salmon Salad

7. Dark Chocolate

Ahh, chocolate. We knew you loved us as much as we loved you! Loaded with antioxidants, dark chocolate increases your HDL (good!) cholesterol levels and keeps blood platelets from sticking together.

Of course, remember everything in moderation.

For the best benefits, stick with organic dark chocolate as an occasional indulgence.

8. Healthy Nuts

If you’re looking for a satisfying snack that won’t compromise your cholesterol levels, almonds and walnuts are the way to go. These nuts are a healthy fat are packed with vital nutrients that can help reduce LDL cholesterol levels.

Eating peanuts, almonds, or walnuts can lower your LDL cholesterol; one study, in particular, found that a handful of walnuts per day can decrease their LDL cholesterol by as much as 10%, all while increasing their HDL, too.

Their high-calorie count means it’s important to keep portion sizes small—around one to one and a half ounces per day, to get the most benefit.

9. Garlic

Garlic is amazing for many reasons. It has immune-boosting properties and adds a burst of flavor to some of our favorite dishes.

But it’s also a great cholesterol-lowering food to stock up on next time you’re at the grocery store. Research shows it can prevent LDL particles from clogging up artery walls.

Better yet, it’s easy (and almost necessary!) to incorporate into a lot of recipes like this homemade hummus.

Try a few fresh cloves per day!

10. Avocado

If you’re looking for a delicious and nutritious way to lower your cholesterol levels, look no further than the avocado. Avocados are a superfood packed with essential nutrients, such as potassium, magnesium, fiber and a healthy type of fat.

The monounsaturated fats found in avocados can help lower LDL (bad) cholesterol levels, which reduces the risk of heart disease.

Incorporating avocado into your meals is easy – add it to your salads, smoothies or even use it as a spread on toast. Just be mindful of portion sizes, as avocados are high in calories.

A quarter or half of an avocado is a perfect serving size, depending on your nutritional needs.

Here is an avocado recipe you might enjoy:

• Healthy Homemade Guacamole

11. Blueberries

Blueberries, often referred to as a superfood, are packed with anti-inflammatory properties and antioxidants that help fight cell damage caused by free radicals. These antioxidants have been shown to lower LDL cholesterol levels, reducing the likelihood of heart disease.

Blueberries are an excellent source of soluble fiber, which binds to and helps eliminate cholesterol from the body. Eating just one cup (148 grams) of blueberries a day can contribute to healthy cholesterol levels.

If you’re looking for a delicious way to incorporate blueberries into your diet, try adding them to your morning yogurt, oatmeal, or smoothie. They make a fantastic topping for pancakes and waffles, and can help your sweet tooth cravings without any artificial added sugar.

These are a few blueberry recipes worth trying:

• Blueberry Muffin in a Mug
• Blueberry Walnut Protein Pancakes

12. Beans and Legumes

Beans and legumes such as lentils, chickpeas, and black beans are excellent sources of soluble fiber, making them an effective weapon against high cholesterol. The soluble fiber in these fiber-packed foods binds to cholesterol and facilitates its elimination from the body.

Adding beans and legumes to your diet can help to improve cholesterol profiles, promote heart health, and increase feelings of fullness. The high fiber content of these foods means that they can help to stabilize blood sugar levels and regulate digestion.

Other examples of beans and legumes that can be added to your diet include kidney beans, navy beans, and pinto beans. With all of these options, it’s easy to incorporate these cholesterol fighters into your meals.

They are also a blue zone food, which means some of the oldest populations in the world eat them!

Here are a few bean and legume recipes to try:

• Healthy White Chicken Chili
• Veggie Loaded Turkey Chili

Know Your Numbers: What Your Cholesterol Test Actually Means

If you’ve ever stared at your lab results and thought, What am I even looking at? you’re not alone. Your cholesterol panel (also called a lipid panel) usually shows four numbers, and each one tells a different part of the story.

Here are the general targets for most healthy adults, measured in mg/dL:

• Total cholesterol: under 200 is considered desirable.
• LDL (the “bad” cholesterol): under 100 is considered optimal. This is the one that builds plaque in your arteries, and it’s the number most of the foods above help bring down.
• HDL (the “good” cholesterol): 50 or higher for women. HDL acts like a cleanup crew, carrying extra cholesterol back to your liver. Higher is better here.
• Triglycerides: under 150. These are fats in your blood that tend to climb with too much added sugar, refined carbs, and alcohol.

Keep in mind that your doctor may set different goals for you based on your family history, blood pressure, blood sugar, and other risk factors. These numbers are a starting point for the conversation, not the final word.

The best part? Unlike a lot of things in midlife, these numbers respond to what you do every day.

Why Cholesterol Often Creeps Up After Menopause

Ladies, this one catches so many of us off guard. You’ve eaten pretty much the same way for years, and suddenly your LDL is higher than it’s ever been. What gives?

Estrogen helps keep LDL in check and HDL up. As estrogen drops during perimenopause and menopause, LDL tends to rise, and heart disease risk for women climbs right along with it. So if your numbers shifted in your late 40s or 50s even though your habits didn’t, it’s not in your head (hello, hormones).

Read this twice: heart disease is the leading cause of death for women in the United States. This was never a “men’s problem,” and midlife is exactly when we need to start paying closer attention.

That’s also why I’m such a big believer in getting your labs checked regularly and talking openly with your doctor about menopause, including whether HRT is right for you. The more you know, the more you can do about it.

Foods That Can Raise Your Cholesterol

Adding good foods is only half the equation. It also helps to know which foods push your LDL in the wrong direction so you can cut back where it matters most.

• Foods high in saturated fat. Think fatty cuts of red meat, processed meats like bacon, sausage, and salami, full-fat cheese, butter, and fried foods. The American Heart Association recommends keeping saturated fat to under 6% of your daily calories, which is about 13 grams if you eat around 2,000 calories a day.
• Trans fats. These have mostly been removed from the U.S. food supply, but they can still sneak into some fried foods and older packaged snacks. If you see “partially hydrogenated oil” on a label, put it back.
• Added sugar and refined carbs. Sugar doesn’t contain cholesterol, but a diet heavy in soda, pastries, white bread, and sweets can raise triglycerides and lower HDL. I aim to keep added sugar at or under 24 grams a day.
• Ultra-processed snack foods. Chips, crackers, cookies, and boxed desserts often combine refined flour, sugar, and unhealthy fats in one package.
• Too much alcohol. Alcohol can drive triglycerides up quickly, especially as we age and our bodies process it differently.

You don’t have to be perfect here. Just start noticing where these foods show up most in your week and pick one to cut back on first.

Lifestyle Habits That Lower Cholesterol Too

Food is a big piece of the puzzle, but it’s not the only piece. As a trainer in my 60s, I can tell you that how you move, sleep, and manage stress all show up in your lab work.

Strength train two to three times a week. Building muscle helps your body use fat and sugar more efficiently, which supports healthier triglycerides and HDL. And no, lifting weights will not make you bulky.

Get your cardio in. The goal is 150 minutes of moderate cardio per week. That’s just 30 minutes, five days a week. Brisk walking counts! I walk on my walking pad at 1 mph while I work, and every one of those steps adds up.

Prioritize sleep. Aim for 7 to 9 hours a night. Poor sleep is linked to higher LDL and triglycerides, and it makes every healthy choice the next day harder. If I could go back, I’d tell my 40-year-old self to GO TO BED.

Manage stress. Chronic stress raises cortisol, which can nudge cholesterol and blood sugar in the wrong direction. A walk outside, a few minutes of deep breathing, or a stretching session before bed all help.

Don’t smoke. Smoking lowers HDL and damages your blood vessels. Quitting is one of the fastest ways to improve your heart health at any age.

Go easy on alcohol. If you drink, keep it moderate. Your triglycerides will thank you.

Cardio is to live longer, strength training is to live stronger, and mobility training is to live pain-free. Your heart benefits from all three.

Your Heart Health Starts Today

Lowering cholesterol levels is crucial for maintaining a healthy heart and reducing the risk of heart disease and stroke. By incorporating these 12 heart-healthy foods into your diet, you can naturally lower your cholesterol levels and take positive steps toward improving your overall well-being.

Start where you are. Pick two or three foods from this list and add them this week, then build from there. Pair them with regular strength training, daily movement, and good sleep, and you’ve given your heart a real advantage as you age.

If you have questions about how to incorporate these foods into your diet, reach out to your healthcare provider or a registered dietitian for support, especially if you’re managing other health conditions or taking medication.

PS. Your heart doesn’t care if your changes are perfect. It cares that you keep showing up for it.