Heart-Healthy Foods to Cut Cholesterol

Summary: Looking to improve your cholesterol levels naturally? This article features eight cholesterol-friendly foods to support heart health, including low-cholesterol meal ideas to add to your daily eating plan.

Cholesterol levels often rise in your 40s, 50s, and beyond, even if they were previously normal — and especially if you’re not paying attention to what’s on your plate. The good news is, a change in your diet can make a big impact.

You don’t need a complete lifestyle overhaul or complicated meal plans. Including more heart-healthy foods in your daily routine can help you build a stronger heart and support your long-term well-being.

8 Foods That Help Lower Cholesterol

Different foods can lower cholesterol in various ways, offering a natural approach to managing your heart health. Polyunsaturated fats, for instance, are known to drive out LDL, the harmful fats floating in your bloodstream. Monounsaturated fats are linked to increasing HDL, the good cholesterol that protects your heart.¹ The list below offers a mix of both types to help you create a healthy variety of low-cholesterol meal ideas.

1. Oats and whole grains

Let’s start with oats. Oats are rich in soluble fiber, which helps reduce LDL, bad cholesterol. This fiber binds to cholesterol in your digestive system and carries it out of your body before it can do any harm.

You don’t have to stick to just oatmeal either. You can enjoy oats in smoothies, muffins, or even as a topping for your yogurt. And don’t forget about other whole grains like quinoa, barley, and brown rice. They’re all packed with fiber and nutrients that support heart health and keep you feeling full.

2. Fatty fish like salmon

Fatty fish like salmon, mackerel, and sardines are a true powerhouse. These fish are rich in omega-3 fatty acids, which have been shown to lower triglycerides, reduce inflammation, and improve overall heart health. Omega-3s also help raise HDL.

You don’t have to eat a ton to reap the benefits — just two servings a week can make a difference. Grilled, baked, or even in a salad, these fatty fish are delicious and packed with heart-healthy fats.

3. Nuts (especially almonds and walnuts)

Almonds and walnuts, in particular, are packed with healthy fats, fiber, and plant sterols, which all contribute to better heart health. Studies have shown that regularly eating a handful of nuts can lower LDL and improve the overall balance of cholesterol in your body.²

Almonds are high in vitamin E, which helps prevent oxidation of cholesterol (keeping it from causing plaque buildup in arteries), while walnuts are rich in omega-3 fatty acids, just like fatty fish. Both nuts are also filling, making them a great snack option. Add them to a salad, blend them into smoothies, or enjoy them as a quick and satisfying snack.

Just remember — while nuts are packed with heart-healthy nutrients, they’re also calorie-dense, so keep portion sizes in check.

4. Avocados

Avocados aren’t just delicious — they’re also a fantastic food for lowering cholesterol. Packed with heart-healthy monounsaturated fats, avocados help raise HDL while lowering LDL.

Avocados are also rich in fiber, potassium, and antioxidants, which support overall heart health and help reduce blood pressure. You can enjoy them in so many ways: spread on toast, blend into smoothies, or even add to salads. They’re a creamy, satisfying addition to meals that can keep you feeling full longer.

If you’re looking to cut back on unhealthy fats in your diet, replacing butter or mayonnaise with avocado is a great swap that will benefit your cholesterol levels.

5. Olive oil

Olive oil is a staple in heart-healthy diets, and for good reason. It’s packed with monounsaturated fats. Plus, it contains antioxidants like vitamin E, which help reduce inflammation and protect your blood vessels.

Swapping out butter or margarine for olive oil in your cooking is an easy way to reduce unhealthy fats. Use it for sauteing vegetables, drizzling over salads, or as a base for marinades. It’s not only great for lowering bad cholesterol but also adds a rich flavor to any dish.

6. Fruits rich in pectin (apples, grapes, citrus)

Fruits like apples, grapes, and citrus fruits are not only tasty but also powerful allies in the fight against high cholesterol. The pectin in these fruits, a soluble fiber, helps lower LDL cholesterol.

Apples offer both fiber and antioxidants that support heart health. Grapes, especially red and purple varieties, are loaded with polyphenols, which help protect blood vessels from damage and improve overall cardiovascular health. Citrus fruits, like oranges and grapefruits, provide a refreshing dose of vitamin C and additional fiber, both of which contribute to a cholesterol-friendly diet.

7. Vegetables (especially okra and eggplant)

Okra and eggplant are two vegetables that can help lower cholesterol in a delicious and easy way.

Okra, though often overlooked, is packed with fiber and nutrients that contribute to heart health. It works well in soups, stews, or even roasted for a crispy snack. Eggplant is full of antioxidants, like chlorogenic acid, which helps reduce cholesterol and inflammation. It’s versatile and can be grilled, baked, or used in dishes like eggplant parmesan or dips.

These veggies are low in calories, nutrient-dense, and easy to include in meals, making them excellent choices for anyone looking to manage their cholesterol naturally.

8. Soy-based foods

Soy-based foods like tofu, tempeh, and edamame are fantastic for lowering cholesterol while giving you a healthy dose of plant-based protein. Research shows that soy can help reduce LDL.³

Tofu and tempeh are incredibly versatile, so you can toss them into stir-fries, salads, or even smoothies. Edamame, the young soybeans, make for a tasty snack or can be added to soups and salads. Just 25 grams of soy protein a day can lower your cholesterol by up to 3 to 4%, making it a simple addition to your diet for heart health.⁴

Minor changes, big impact

Making healthier food choices can have a significant impact on your cholesterol levels and overall heart health. You don’t have to overhaul your entire diet overnight—start by making one or two minor changes at a time.

Swap out a processed snack for a handful of nuts, or try adding more vegetables like okra or eggplant to your meals. These shifts can add up over time and help you manage your cholesterol more naturally.

Remember, every step you take toward a heart-healthy diet counts. As you make these adjustments, you’ll not only improve your cholesterol but also set yourself up for better long-term health.

If you’re looking for ways to protect your health and future, Mutual of Omaha can help. Explore more insightful tips on health and well-being.

Frequently Asked Questions

Q1: Can I lower my cholesterol by just changing my diet?

Yes, diet plays a key role in lowering cholesterol, but lifestyle factors like exercise also matter. Focus on foods like oats, fatty fish, and legumes. Always consult your doctor before making significant dietary changes to ensure they suit your health needs.

Q2: How long does it take to see results from a cholesterol-friendly diet?

You may see improvements within a few weeks, but long-term success depends on consistent healthy habits. Every person’s timeline can vary.

Q3: Are there any specific foods I should avoid to keep my cholesterol in check?

Limit foods high in saturated and trans fats, like fatty meats, full-fat dairy, and fried foods. Instead, focus on whole foods like oats, whole grains, fruits and vegetables. Consult your doctor before making major diet changes.

Sources:

1. Mayo Clinic, Dietary fat: Know which to choose, February 2023
2. Mayo Clinic, Nuts and your heart: Eating nuts for heart health, November 2023
3. Mayo Clinic. Soy: Does it lower cholesterol? January 2024
4. Better Health Channel (Victoria State Government), Soybeans and soy products, December 2022

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