Foods That Lower Cholesterol Naturally: These foods can lower your cholesterol and improve your heart health. We have two natural types of cholesterol in our bodies: HDL, known as “good” cholesterol, and LDL, commonly referred to as “bad” cholesterol. In general, having a high HDL is healthy, while having a high LDL is linked to an increased risk of heart disease.
That’s because LDL tends to clog and harden arteries, whereas HDL carries LDL away from the arteries to your liver to be eliminated. HDL also seems to protect against damage to blood vessels (a major precursor to hardened arteries).
There’s also dietary cholesterol, found in animal-based foods. Experts used to think eating high-cholesterol foods—like egg yolks and shrimp—raised total blood cholesterol levels. In reality, cholesterol in foods plays less of a role than saturated fats. Foods high in cholesterol often have high levels of saturated fat, which can increase levels of cholesterol in the blood. Fortunately, certain foods, such as almonds, oats, and soy, can help lower cholesterol and reduce your risk of heart disease.
1. Almonds
Foods That Lower Cholesterol Naturally, A 2015 study found that among heart disease patients, consuming just 10 grams of almonds before breakfast (roughly eight almonds) increased levels of protective HDL. At week six, the subjects’ good cholesterol values were 12-14% higher, and by week 12 they were 14-16% higher, compared to baseline levels.In addition to snacking on whole almonds, you can use almond butter and almond flour in many meals and snacks. Some ideas include:
Add savory seasonings—like garlic and fresh ginger—to almond butter for a savory sandwich spread, or thin out the mixture with organic low-sodium vegetable broth to make a sauce for steamed or stir-fried veggies. Crushed almonds or almond flour can be used to encrust fish or poultry. Sliced almonds make a terrific garnish for any stir-fry, cooked whole grain, or cooked veggie dish. Whip almond butter into smoothies, add to oatmeal or parfaits, spread it on whole-grain toast, or slather it onto sliced fruit.
Almond butter is also the base for many energy ball recipes, and all forms of almonds are staples in baking and desserts. Try using almond flour along with chickpea flour to make gluten-free brownies and pumpkin spice muffins. Another idea is to stir chopped or sliced almonds into melted dark chocolate, along with chopped dried cherries and ginger, to make bark.
2. Apples
Foods That Lower Cholesterol Naturally, A 2020 study involving 40 healthy people with mildly high cholesterol found participants experienced a decrease in LDL cholesterol when they ate two Renetta Canada apples per day. This may be because fruits and vegetables contain plant sterols and stanols—cholesterol-like compounds—which help manage cholesterol. Enjoy whole apples as a snack, or add apple slices to salads or even sandwiches. You can even add cinnamon and nut butter (perhaps almond butter for double the cholesterol benefits) for a sweet treat.
3. Avocado
Foods That Lower Cholesterol Naturally, In a 2015 Pennsylvania State University study, researchers placed 45 adults with overweight on a low- or moderate-fat diet, with or without avocado. While the low-fat diet decreased LDL by 7 mg/dL, the moderate-fat diets produced even better results: The non-avocado eaters had an 8 mg/dL reduction in LDL, and the avocado group had a 14 mg/dL reduction.
Avocado goes with just about everything. Here are some ideas:
Add it to an omelet, frittata, or salad.
Scoop up guacamole with raw veggies as a snack.
Spread avocado on whole-grain toast and top with tomato and a pinch of sea salt.
Use avocado in place of butter in baking.
Use it to garnish soups, chili, fish, chicken, beans, hummus, whole grains, or veggies.
Whip it into creamy puddings and sauces.
Whip it into a smoothie for added creaminess.
Fortified Foods
Plant sterols and stanols, which help reduce LDL cholesterol, are naturally present in fruits, vegetables, whole grains, nuts, and legumes. If you’re trying to lower your cholesterol, adding these foods to your diet can help make a difference. However, to get the two to three grams of plant sterols and stanols per day that the National Cholesterol Education Program recommends to lower cholesterol, you may need to turn to fortified foods. Some foods that may be fortified with plant sterols and stanols include:
Bread
Cheese
Margarine
Milk
Orange juice
4. Green Tea
Foods That Lower Cholesterol Naturally, One strategy for curbing heart disease risk is lowering LDL without also lowering HDL.10 Green tea seems to do the trick. A meta-analysis of research found green tea consumption significantly lowered total cholesterol levels and LDL values without any effect on protective HDL. In addition to sipping hot or iced green tea, you can incorporate the brew into your meals. Use chilled green tea as the liquid in smoothies or marinades. Season warmed tea as a base for soups, or use it to steam brown rice or veggies.
5. Oats
Foods That Lower Cholesterol Naturally, Oats are a well-known cholesterol-lowering superfood. They offer soluble fiber, which helps stop the digestive system from absorbing cholesterol. In one Thai study, people with high cholesterol were given either oatmeal or rice porridge for four weeks and then switched to the opposite group for another four weeks. After having oatmeal, participants experienced a 5% reduction in total cholesterol and a 10% slash in their LDL compared to baseline.
At breakfast, in addition to oatmeal, oats can be blended into smoothies, toasted and sprinkled over fresh fruit, folded into energy balls, layered in parfaits, or added to acai bowls. There are also dozens of variations of overnight oats these days. Plus, oatmeal can be served savory as well as sweet. Make it with low-sodium organic vegetable broth instead of water and add shredded zucchini, minced onions, mushrooms, garlic, and Italian herb seasoning.
You can also use oats to coat baked fish or chicken (in place of breadcrumbs) and as a filler in meatballs, meatloaves, or patties. Moreover, oats and oat flour are staples for cookies and healthier baked goods and desserts. Try stirring them into melted dark chocolate, along with cinnamon, ginger, and shredded coconut, to make “haystacks.”
6. Olive Oil
Foods That Lower Cholesterol Naturally, Certain fats, such as saturated and trans fats, can increase your cholesterol—but that is not the case for all fats. Olive oil is an example of a healthy fat that can actually help lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol. In many recipes, olive oil is a great substitute for butter. Canola and safflower oils are also healthy options that can help manage cholesterol.
7. Pulses
Foods That Lower Cholesterol Naturally, Several studies have linked pulses—the umbrella term for beans, lentils, and peas—to cholesterol reduction. A 2014 study found a 3/4 cup of pulses daily lowered LDL cholesterol by 5%. Pulses are truly one of the most versatile food groups, since they can be consumed in both savory and sweet dishes, and are found in many forms, including whole beans, purees like hummus, pulse flours, and products like pulse-based pasta.
Add beans to an omelet or add chickpea flour to a smoothie. Snack on oven-roasted chickpeas or veggies with lentil dip. Add beans or lentils to salads or soups, use pulse noodles in place of wheat versions, and swap all-purpose flour for chickpea or fava bean flour in baked goods. You can even use hummus or pureed split peas or lentils in place of creamy sauces.
8. Soy
Foods That Lower Cholesterol Naturally, Unlike some other protein sources (such as red meat), soy will boost your protein levels without increasing your cholesterol. In fact, research has found soy may decrease cholesterol levels and 25 grams of soy protein per day may reduce your risk of heart disease. This might be thanks to their fiber, minerals, vitamins, polyunsaturated fats, and low levels of saturated fat.16
9. Walnuts
Foods That Lower Cholesterol Naturally, A 2021 study of 628 healthy people between the ages of 63 and 79 discovered eating half a cup of walnuts each day for two years lowered participants’ LDL cholesterol levels. This is consistent with previous research, which has found nuts lower cholesterol and heart disease risk. Nuts make a great addition to salads and baked goods and are great to snack on plain. Keep in mind nuts are relatively high in calories, so eat them in moderation.
A Quick Review
Alongside other healthy lifestyle habits a healthy diet can lower your cholesterol. Certain foods—such as almonds, apples, and oats—can be particularly helpful. If you’re concerned about your cholesterol levels, it’s always best to reach out to your healthcare provider.
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