10 Super Foods That Lower Cholesterol (Plus Recipes)
Cholesterol and Your Heart Health
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Having a high cholesterol level increases your risk of cardiovascular disease, including heart disease and heart attacks. Making lifestyle changes such as increasing physical activity and losing weight can help lower your cholesterol.
As far as diet goes, start by eating whole grains, fresh fruits and vegetables, nuts, seeds and legumes. Eat red meat less often and avoid added sugars and overly processed foods.
Now that's a great start. In addition, you might be able to boost the cholesterol-lowering ability of your diet even more. Research studies indicate certain foods contain natural compounds that can reduce cholesterol, usually by reducing the LDL (the ‘bad’ cholesterol) levels in your blood stream.
Take a look at our slide show featuring ten foods that can help lower your cholesterol. Just please remember these foods aren’t substitutes for cholesterol-lowering medications, and please speak to your health care provider before making any major dietary changes.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.
Oats
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Eating a diet rich in whole grains is associated with having healthier cholesterol levels. Oats contain a soluble fiber called beta-glucan. If you currently have high cholesterol levels, oats can lower cholesterol by as much as 20 percent. Oats and oatmeal are also an excellent source of minerals and protein.
Healthy Ideas for Oats
Sources:
Thies F, Masson LF, Boffetta P, Kris-Etherton P. "Oats and CVD risk markers: a systematic literature review." Br J Nutr. 2014 Oct;112 Suppl 2:S19-30.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 08121, Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt." Accessed February 16, 2015.http://ndb.nal.usda.gov/ndb/foods/show/1890.
Walnuts
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Walnuts are rich in both monounsaturated and omega-3 fatty acids. Eating these nuts may be able to reduce cholesterol levels by around 15 percent, and may also improve blood vessel function and reduce inflammation. Walnuts are also an also an excellent source of vitamin E, minerals and B-complex vitamins.
Healthy Ways to Eat Walnuts
Sources:
Kris-Etherton PM. "Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms." J Nutr. 2014 Apr;144(4 Suppl):547S-554S.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 12155, Nuts, walnuts, english." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/3720.
Dry Beans
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Dry beans, such as kidney beans, navy beans, and black beans, are very high in fiber and plant proteins. Research indicates that adding beans to a diet can reduce cholesterol levels, as long as the overall calorie count is not increased. Beans are also high in B-complex vitamins and minerals.
Love Your Legumes
Sources:
Sievenpiper JL, de Souza RJ, Jayalath VH, Mirrahimi A, Agarwal A, Chiavaroli L, Mejia SB, Sacks FM, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Bazinet RP, Josse RG, Beyene J, Kendall CW, Jenkins DJ. "Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials." CMAJ. 2014 May 13;186(8):E252-62.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 16331, Beans, kidney, California red, mature seeds, cooked, boiled, with salt." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/4943.
Olive Oil
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Olive oil is probably the best-known source of monounsaturated fatty acids and can reduce cholesterol and inflammation. Olive oil should be included in a heart-healthy diet in place of saturated or trans fats. Use it for cooking or to make dressings for salads and veggies.
Healthy Ways to Use Olive Oil
Sources:
Bester D, Esterhuyse AJ, Truter EJ, van Rooyen J. "Cardiovascular effects of edible oils: a comparison between four popular edible oils." Nutr Res Rev. 2010 Dec;23(2):334-48.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 04053, Oil, olive, salad or cooking." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/637.
Almonds
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Almonds are high in monounsaturated fats, polyunsaturated fats, minerals, B-complex vitamins, and vitamin E. Research shows eating almonds regularly might reduce elevated cholesterol by nearly 20 percent. Almonds make a great snack or healthy topping for a salad or side dish.
Healthy Ways to Enjoy Almonds
Sources:
Berryman CE, Preston AG, Karmally W, Deckelbaum RJ, Kris-Etherton PM. "Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions." Nutr Rev. 2011 Apr;69(4):171-85.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 12061, Nuts, almonds." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/3667.
Soy and Soy Foods
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
The protein in soy appears to have a benefiical impact on high cholesterol. Eating two servings of tofu, soy milk or soy beans could reduce cholestrol levels by as much as five percent. Soy is also an excellent source of omega-3 fatty acids, vitamins and minerals.
Enjoy Your Soy
Sources:
Anderson JW, Bush HM. "Soy protein effects on serum lipoproteins: a quality assessment and meta-analysis of randomized, controlled studies." J Am Coll Nutr. 2011 Apr;30(2):79-91.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 16427, Tofu, raw, regular, prepared with calcium sulfate." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/4996.
Orange Juice
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Orange juice is best known as a breakfast drink and source of vitamin C. But it's also high in potassium, magnesium, vitamin A and B-complex vitamins. One research study also found that drinking orange juice every day lowered cholesterol levels and suggested that orange juice might also be helpful for people who didn't have elevated cholesterol.
Learn More About Orange Juice
Sources:
Cesar TB, Aptekmann NP, Araujo MP, Vinagre CC, Maranhao RC. "Orange juice decreases low-density lipoprotein cholesterol in hypercholesterolemic subjects and improves lipid transfer to high-density lipoprotein in normal and hypercholesterolemic subjects." Nutr Res. 2010 Oct;30(10):689-94.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 09206, Orange juice, raw." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/2335.
Avocado
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Avocado is an excellent source of monounsaturated fatty acids and plant sterols that can help to reduce cholesterol. Research suggests that adding avocado to a heart-healthy diet can increase the cholesterol-lowering benefit. Avocado is also rich in protein, fiber, B-complex vitamins, vitamin K, and several minerals.
Healthy Avocado Recipes
Sources:
Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM. "Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial." J Am Heart Assoc. 2015 Jan 7;4(1).
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 09037, Avocados, raw, all commercial varieties." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/2205.
Lentils
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Fatty ocean fish such as salmon and tuna are high in omega-3 fatty acids and can help reduce cholesterol levels, especially when you eat fish instead of saturated fats from red meats. Herring, trout and sardines are also high in omega-3s. Fish is also high in protein and minerals.
Healthy Ways to Prepare Your Fish
Sources:
Mannu GS, Zaman MJ, Gupta A, Rehman HU, Myint PK. "Evidence of lifestyle modification in the management of hypercholesterolemia." Curr Cardiol Rev. 2013 Feb 1;9(1):2-14.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 15086, Fish, salmon, sockeye, cooked, dry heat." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/4541.
Learn More About Diet and Cholesterol
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Lentils are high in fiber, and research suggests that adding lentils to a diet can reduce cholesterol levels as long as the overall calorie count is not increased. Lentils are also high in B-complex vitamins and minerals. They make a lovely addition to soup. Plus, unlike dry beans, lentils don't need to be soaked before cooking.
Love Your Lentils
Sources:
Sievenpiper JL, de Souza RJ, Jayalath VH, Mirrahimi A, Agarwal A, Chiavaroli L, Mejia SB, Sacks FM, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Bazinet RP, Josse RG, Beyene J, Kendall CW, Jenkins DJ. "Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials." CMAJ. 2014 May 13;186(8):E252-62.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 16070, Lentils, mature seeds, cooked, boiled, without salt." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/4783.
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Having a high cholesterol level increases your risk of cardiovascular disease, including heart disease and heart attacks. Making lifestyle changes such as increasing physical activity and losing weight can help lower your cholesterol.
As far as diet goes, start by eating whole grains, fresh fruits and vegetables, nuts, seeds and legumes. Eat red meat less often and avoid added sugars and overly processed foods.
Now that's a great start. In addition, you might be able to boost the cholesterol-lowering ability of your diet even more. Research studies indicate certain foods contain natural compounds that can reduce cholesterol, usually by reducing the LDL (the ‘bad’ cholesterol) levels in your blood stream.
Take a look at our slide show featuring ten foods that can help lower your cholesterol. Just please remember these foods aren’t substitutes for cholesterol-lowering medications, and please speak to your health care provider before making any major dietary changes.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.
Oats
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Eating a diet rich in whole grains is associated with having healthier cholesterol levels. Oats contain a soluble fiber called beta-glucan. If you currently have high cholesterol levels, oats can lower cholesterol by as much as 20 percent. Oats and oatmeal are also an excellent source of minerals and protein.
Healthy Ideas for Oats
Sources:
Thies F, Masson LF, Boffetta P, Kris-Etherton P. "Oats and CVD risk markers: a systematic literature review." Br J Nutr. 2014 Oct;112 Suppl 2:S19-30.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 08121, Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt." Accessed February 16, 2015.http://ndb.nal.usda.gov/ndb/foods/show/1890.
Walnuts
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Walnuts are rich in both monounsaturated and omega-3 fatty acids. Eating these nuts may be able to reduce cholesterol levels by around 15 percent, and may also improve blood vessel function and reduce inflammation. Walnuts are also an also an excellent source of vitamin E, minerals and B-complex vitamins.
Healthy Ways to Eat Walnuts
Sources:
Kris-Etherton PM. "Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms." J Nutr. 2014 Apr;144(4 Suppl):547S-554S.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 12155, Nuts, walnuts, english." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/3720.
Dry Beans
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Dry beans, such as kidney beans, navy beans, and black beans, are very high in fiber and plant proteins. Research indicates that adding beans to a diet can reduce cholesterol levels, as long as the overall calorie count is not increased. Beans are also high in B-complex vitamins and minerals.
Love Your Legumes
Sources:
Sievenpiper JL, de Souza RJ, Jayalath VH, Mirrahimi A, Agarwal A, Chiavaroli L, Mejia SB, Sacks FM, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Bazinet RP, Josse RG, Beyene J, Kendall CW, Jenkins DJ. "Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials." CMAJ. 2014 May 13;186(8):E252-62.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 16331, Beans, kidney, California red, mature seeds, cooked, boiled, with salt." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/4943.
Olive Oil
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Olive oil is probably the best-known source of monounsaturated fatty acids and can reduce cholesterol and inflammation. Olive oil should be included in a heart-healthy diet in place of saturated or trans fats. Use it for cooking or to make dressings for salads and veggies.
Healthy Ways to Use Olive Oil
Sources:
Bester D, Esterhuyse AJ, Truter EJ, van Rooyen J. "Cardiovascular effects of edible oils: a comparison between four popular edible oils." Nutr Res Rev. 2010 Dec;23(2):334-48.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 04053, Oil, olive, salad or cooking." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/637.
Almonds
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Almonds are high in monounsaturated fats, polyunsaturated fats, minerals, B-complex vitamins, and vitamin E. Research shows eating almonds regularly might reduce elevated cholesterol by nearly 20 percent. Almonds make a great snack or healthy topping for a salad or side dish.
Healthy Ways to Enjoy Almonds
Sources:
Berryman CE, Preston AG, Karmally W, Deckelbaum RJ, Kris-Etherton PM. "Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions." Nutr Rev. 2011 Apr;69(4):171-85.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 12061, Nuts, almonds." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/3667.
Soy and Soy Foods
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
The protein in soy appears to have a benefiical impact on high cholesterol. Eating two servings of tofu, soy milk or soy beans could reduce cholestrol levels by as much as five percent. Soy is also an excellent source of omega-3 fatty acids, vitamins and minerals.
Enjoy Your Soy
Sources:
Anderson JW, Bush HM. "Soy protein effects on serum lipoproteins: a quality assessment and meta-analysis of randomized, controlled studies." J Am Coll Nutr. 2011 Apr;30(2):79-91.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 16427, Tofu, raw, regular, prepared with calcium sulfate." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/4996.
Orange Juice
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Orange juice is best known as a breakfast drink and source of vitamin C. But it's also high in potassium, magnesium, vitamin A and B-complex vitamins. One research study also found that drinking orange juice every day lowered cholesterol levels and suggested that orange juice might also be helpful for people who didn't have elevated cholesterol.
Learn More About Orange Juice
- Don't Avoid Fruit Juice - Just Watch the Calories
- Freshly Squeezed Orange Juice with Orange Flower Water
Sources:
Cesar TB, Aptekmann NP, Araujo MP, Vinagre CC, Maranhao RC. "Orange juice decreases low-density lipoprotein cholesterol in hypercholesterolemic subjects and improves lipid transfer to high-density lipoprotein in normal and hypercholesterolemic subjects." Nutr Res. 2010 Oct;30(10):689-94.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 09206, Orange juice, raw." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/2335.
Avocado
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Avocado is an excellent source of monounsaturated fatty acids and plant sterols that can help to reduce cholesterol. Research suggests that adding avocado to a heart-healthy diet can increase the cholesterol-lowering benefit. Avocado is also rich in protein, fiber, B-complex vitamins, vitamin K, and several minerals.
Healthy Avocado Recipes
Sources:
Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM. "Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial." J Am Heart Assoc. 2015 Jan 7;4(1).
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 09037, Avocados, raw, all commercial varieties." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/2205.
Lentils
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Fatty ocean fish such as salmon and tuna are high in omega-3 fatty acids and can help reduce cholesterol levels, especially when you eat fish instead of saturated fats from red meats. Herring, trout and sardines are also high in omega-3s. Fish is also high in protein and minerals.
Healthy Ways to Prepare Your Fish
Sources:
Mannu GS, Zaman MJ, Gupta A, Rehman HU, Myint PK. "Evidence of lifestyle modification in the management of hypercholesterolemia." Curr Cardiol Rev. 2013 Feb 1;9(1):2-14.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 15086, Fish, salmon, sockeye, cooked, dry heat." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/4541.
Learn More About Diet and Cholesterol
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
Lentils are high in fiber, and research suggests that adding lentils to a diet can reduce cholesterol levels as long as the overall calorie count is not increased. Lentils are also high in B-complex vitamins and minerals. They make a lovely addition to soup. Plus, unlike dry beans, lentils don't need to be soaked before cooking.
Love Your Lentils
Sources:
Sievenpiper JL, de Souza RJ, Jayalath VH, Mirrahimi A, Agarwal A, Chiavaroli L, Mejia SB, Sacks FM, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Bazinet RP, Josse RG, Beyene J, Kendall CW, Jenkins DJ. "Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials." CMAJ. 2014 May 13;186(8):E252-62.
United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 27. "Basic Report: 16070, Lentils, mature seeds, cooked, boiled, without salt." Accessed February 16, 2015. http://ndb.nal.usda.gov/ndb/foods/show/4783.
Written or medically reviewed by a board-certified physician. See About.com's Medical Review Policy.
Updated September 09, 2015.
- What Is High Cholesterol?
- How Cholesterol Works: A Brief Overview
- What Are the Causes of High Cholesterol?
- Foods to Avoid on Your New Low-Cholesterol Diet
- A Low-Cholesterol Food Shopping Guide
