Cholesterol is a waxy substance found in cells throughout your body. Cholesterol is necessary to produce hormones, vitamin D, and substances that help you digest foods. But too much can negatively affect your health, increasing your risk of heart disease and stroke.
Read on to learn what foods to eat to lower cholesterol.
Understanding Cholesterol and the Power of Food
Dietary changes can alter cholesterol levels.
What is cholesterol and why does it matter?
High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two types of cholesterol in your body.
HDL or “good” cholesterol helps remove cholesterol from the arteries and carries it back to the liver for disposal.
LDL is commonly referred to as “bad” cholesterol because high levels lead to plaque accumulation in your arteries. As plaque builds up, your artery walls narrow, blocking blood flow. Heart attacks and strokes occur when blood can’t move through your arteries to deliver oxygen to your heart or brain.
Low HDL and high LDL increase the risk of heart disease, so managing cholesterol levels is crucial for heart health.
Why diet plays a key role
Genetics affects cholesterol. However, the most common cause of high cholesterol is an unhealthy lifestyle. Lack of exercise, smoking, stress, and drinking too much alcohol affect cholesterol negatively.
What you eat has a significant impact on your LDL and HDL levels. Research shows that adopting a heart-healthy diet can produce meaningful drops in LDL cholesterol.
Consuming too many foods high in saturated fat (think animal meats, butter, deep-fried foods, baked goods, and ultra-processed foods) or refined carbohydrates raises cholesterol. Conversely, prioritizing foods packed with fiber and replacing saturated fats with unsaturated fats lowers cholesterol.
Whole Grains and Fiber-Rich Foods for Lower LDL
Whole grains are a fiber-rich option for lowering LDL cholesterol. Replacing refined grains with whole grains can be a simple swap with tremendous health benefits.
Why fiber matters for cholesterol control
There are two types of fiber: soluble and insoluble. Soluble fiber draws in water, forming a gel during digestion. This slows digestion. Oat ban, barley, seeds, beans, lentils, peas, fruits, and vegetables contain soluble fiber. Psyllium husk, a popular supplement, contains soluble fiber.
Insoluble fiber adds bulk to the stool to help food pass more easily through the digestive tract. Sources of insoluble fiber include wheat bran, vegetables, and whole grains.
Soluble fiber acts like a sponge to “soak up” cholesterol in the digestive system. By trapping cholesterol and removing it from the body, soluble fiber helps lower LDL cholesterol circulating in your blood. Soluble fiber also feeds healthy gut bacteria, which may produce compounds that positively affect cholesterol.
Aim for five to 10 grams of soluble fiber per day for a cholesterol-lowering benefit. Research shows that every five-gram increase in soluble fiber daily results in a 5 milligram per deciliter (mg/dL) drop in LDL cholesterol.
Foods to try
Multiple options exist for whole-grain, fiber-rich foods to lower LDL cholesterol.
Oats: Oats are rich in beta-glucan, a soluble fiber that lowersLDL. Eating about 3 grams of beta-glucan a day (roughly a bowl of oatmeal) can reduce LDL by approximately 5–10%.
Barley: Barley contains beta-glucans, boosting your soluble intake and helping to lower cholesterol. Use barley as a rice alternative or add to soups or stews.
Brown rice: It has more fiber than white rice, contributing to better cholesterol control.
Whole-grain pasta and breads: Options made from whole wheat, rye, or other whole grains provide more fiber and nutrients than refined (white) versions. Multigrain products do not necessarily mean whole grain. Look for labels that say “100% whole grain” and have “whole” as the first word on the ingredient list.
Set a goal to make at least half of your carbohydrates whole grains each day.
Cholesterol is a waxy substance found in cells throughout your body. Cholesterol is necessary to produce hormones, vitamin D, and substances that help you digest foods. But too much can negatively affect your health, increasing your risk of heart disease and stroke.
Read on to learn what foods to eat to lower cholesterol.
Understanding Cholesterol and the Power of Food
Dietary changes can alter cholesterol levels.
What is cholesterol and why does it matter?
High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two types of cholesterol in your body.
HDL or “good” cholesterol helps remove cholesterol from the arteries and carries it back to the liver for disposal.
LDL is commonly referred to as “bad” cholesterol because high levels lead to plaque accumulation in your arteries. As plaque builds up, your artery walls narrow, blocking blood flow. Heart attacks and strokes occur when blood can’t move through your arteries to deliver oxygen to your heart or brain.
Low HDL and high LDL increase the risk of heart disease, so managing cholesterol levels is crucial for heart health.
Why diet plays a key role
Genetics affects cholesterol. However, the most common cause of high cholesterol is an unhealthy lifestyle. Lack of exercise, smoking, stress, and drinking too much alcohol affect cholesterol negatively.
What you eat has a significant impact on your LDL and HDL levels. Research shows that adopting a heart-healthy diet can produce meaningful drops in LDL cholesterol.
Consuming too many foods high in saturated fat (think animal meats, butter, deep-fried foods, baked goods, and ultra-processed foods) or refined carbohydrates raises cholesterol. Conversely, prioritizing foods packed with fiber and replacing saturated fats with unsaturated fats lowers cholesterol.
Whole Grains and Fiber-Rich Foods for Lower LDL
Whole grains are a fiber-rich option for lowering LDL cholesterol. Replacing refined grains with whole grains can be a simple swap with tremendous health benefits.
Why fiber matters for cholesterol control
There are two types of fiber: soluble and insoluble. Soluble fiber draws in water, forming a gel during digestion. This slows digestion. Oat ban, barley, seeds, beans, lentils, peas, fruits, and vegetables contain soluble fiber. Psyllium husk, a popular supplement, contains soluble fiber.
Insoluble fiber adds bulk to the stool to help food pass more easily through the digestive tract. Sources of insoluble fiber include wheat bran, vegetables, and whole grains.
Soluble fiber acts like a sponge to “soak up” cholesterol in the digestive system. By trapping cholesterol and removing it from the body, soluble fiber helps lower LDL cholesterol circulating in your blood. Soluble fiber also feeds healthy gut bacteria, which may produce compounds that positively affect cholesterol.
Aim for five to 10 grams of soluble fiber per day for a cholesterol-lowering benefit. Research shows that every five-gram increase in soluble fiber daily results in a 5 milligram per deciliter (mg/dL) drop in LDL cholesterol.
Foods to try
Multiple options exist for whole-grain, fiber-rich foods to lower LDL cholesterol.
Oats: Oats are rich in beta-glucan, a soluble fiber that lowersLDL. Eating about 3 grams of beta-glucan a day (roughly a bowl of oatmeal) can reduce LDL by approximately 5–10%.
Barley: Barley contains beta-glucans, boosting your soluble intake and helping to lower cholesterol. Use barley as a rice alternative or add to soups or stews.
Brown rice: It has more fiber than white rice, contributing to better cholesterol control.
Whole-grain pasta and breads: Options made from whole wheat, rye, or other whole grains provide more fiber and nutrients than refined (white) versions. Multigrain products do not necessarily mean whole grain. Look for labels that say “100% whole grain” and have “whole” as the first word on the ingredient list.
Set a goal to make at least half of your carbohydrates whole grains each day.
Cholesterol is a waxy substance found in cells throughout your body. Cholesterol is necessary to produce hormones, vitamin D, and substances that help you digest foods. But too much can negatively affect your health, increasing your risk of heart disease and stroke.
Read on to learn what foods to eat to lower cholesterol.
Understanding Cholesterol and the Power of Food
Dietary changes can alter cholesterol levels.
What is cholesterol and why does it matter?
High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two types of cholesterol in your body.
HDL or “good” cholesterol helps remove cholesterol from the arteries and carries it back to the liver for disposal.
LDL is commonly referred to as “bad” cholesterol because high levels lead to plaque accumulation in your arteries. As plaque builds up, your artery walls narrow, blocking blood flow. Heart attacks and strokes occur when blood can’t move through your arteries to deliver oxygen to your heart or brain.
Low HDL and high LDL increase the risk of heart disease, so managing cholesterol levels is crucial for heart health.
Why diet plays a key role
Genetics affects cholesterol. However, the most common cause of high cholesterol is an unhealthy lifestyle. Lack of exercise, smoking, stress, and drinking too much alcohol affect cholesterol negatively.
What you eat has a significant impact on your LDL and HDL levels. Research shows that adopting a heart-healthy diet can produce meaningful drops in LDL cholesterol.
Consuming too many foods high in saturated fat (think animal meats, butter, deep-fried foods, baked goods, and ultra-processed foods) or refined carbohydrates raises cholesterol. Conversely, prioritizing foods packed with fiber and replacing saturated fats with unsaturated fats lowers cholesterol.
Whole Grains and Fiber-Rich Foods for Lower LDL
Whole grains are a fiber-rich option for lowering LDL cholesterol. Replacing refined grains with whole grains can be a simple swap with tremendous health benefits.
Why fiber matters for cholesterol control
There are two types of fiber: soluble and insoluble. Soluble fiber draws in water, forming a gel during digestion. This slows digestion. Oat ban, barley, seeds, beans, lentils, peas, fruits, and vegetables contain soluble fiber. Psyllium husk, a popular supplement, contains soluble fiber.
Insoluble fiber adds bulk to the stool to help food pass more easily through the digestive tract. Sources of insoluble fiber include wheat bran, vegetables, and whole grains.
Soluble fiber acts like a sponge to “soak up” cholesterol in the digestive system. By trapping cholesterol and removing it from the body, soluble fiber helps lower LDL cholesterol circulating in your blood. Soluble fiber also feeds healthy gut bacteria, which may produce compounds that positively affect cholesterol.
Aim for five to 10 grams of soluble fiber per day for a cholesterol-lowering benefit. Research shows that every five-gram increase in soluble fiber daily results in a 5 milligram per deciliter (mg/dL) drop in LDL cholesterol.
Foods to try
Multiple options exist for whole-grain, fiber-rich foods to lower LDL cholesterol.
Oats: Oats are rich in beta-glucan, a soluble fiber that lowersLDL. Eating about 3 grams of beta-glucan a day (roughly a bowl of oatmeal) can reduce LDL by approximately 5–10%.
Barley: Barley contains beta-glucans, boosting your soluble intake and helping to lower cholesterol. Use barley as a rice alternative or add to soups or stews.
Brown rice: It has more fiber than white rice, contributing to better cholesterol control.
Whole-grain pasta and breads: Options made from whole wheat, rye, or other whole grains provide more fiber and nutrients than refined (white) versions. Multigrain products do not necessarily mean whole grain. Look for labels that say “100% whole grain” and have “whole” as the first word on the ingredient list.
Set a goal to make at least half of your carbohydrates whole grains each day.
Cholesterol is a waxy substance found in cells throughout your body. Cholesterol is necessary to produce hormones, vitamin D, and substances that help you digest foods. But too much can negatively affect your health, increasing your risk of heart disease and stroke.
Read on to learn what foods to eat to lower cholesterol.
Understanding Cholesterol and the Power of Food
Dietary changes can alter cholesterol levels.
What is cholesterol and why does it matter?
High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two types of cholesterol in your body.
HDL or “good” cholesterol helps remove cholesterol from the arteries and carries it back to the liver for disposal.
LDL is commonly referred to as “bad” cholesterol because high levels lead to plaque accumulation in your arteries. As plaque builds up, your artery walls narrow, blocking blood flow. Heart attacks and strokes occur when blood can’t move through your arteries to deliver oxygen to your heart or brain.
Low HDL and high LDL increase the risk of heart disease, so managing cholesterol levels is crucial for heart health.
Why diet plays a key role
Genetics affects cholesterol. However, the most common cause of high cholesterol is an unhealthy lifestyle. Lack of exercise, smoking, stress, and drinking too much alcohol affect cholesterol negatively.
What you eat has a significant impact on your LDL and HDL levels. Research shows that adopting a heart-healthy diet can produce meaningful drops in LDL cholesterol.
Consuming too many foods high in saturated fat (think animal meats, butter, deep-fried foods, baked goods, and ultra-processed foods) or refined carbohydrates raises cholesterol. Conversely, prioritizing foods packed with fiber and replacing saturated fats with unsaturated fats lowers cholesterol.
Whole Grains and Fiber-Rich Foods for Lower LDL
Whole grains are a fiber-rich option for lowering LDL cholesterol. Replacing refined grains with whole grains can be a simple swap with tremendous health benefits.
Why fiber matters for cholesterol control
There are two types of fiber: soluble and insoluble. Soluble fiber draws in water, forming a gel during digestion. This slows digestion. Oat ban, barley, seeds, beans, lentils, peas, fruits, and vegetables contain soluble fiber. Psyllium husk, a popular supplement, contains soluble fiber.
Insoluble fiber adds bulk to the stool to help food pass more easily through the digestive tract. Sources of insoluble fiber include wheat bran, vegetables, and whole grains.
Soluble fiber acts like a sponge to “soak up” cholesterol in the digestive system. By trapping cholesterol and removing it from the body, soluble fiber helps lower LDL cholesterol circulating in your blood. Soluble fiber also feeds healthy gut bacteria, which may produce compounds that positively affect cholesterol.
Aim for five to 10 grams of soluble fiber per day for a cholesterol-lowering benefit. Research shows that every five-gram increase in soluble fiber daily results in a 5 milligram per deciliter (mg/dL) drop in LDL cholesterol.
Foods to try
Multiple options exist for whole-grain, fiber-rich foods to lower LDL cholesterol.
Oats: Oats are rich in beta-glucan, a soluble fiber that lowersLDL. Eating about 3 grams of beta-glucan a day (roughly a bowl of oatmeal) can reduce LDL by approximately 5–10%.
Barley: Barley contains beta-glucans, boosting your soluble intake and helping to lower cholesterol. Use barley as a rice alternative or add to soups or stews.
Brown rice: It has more fiber than white rice, contributing to better cholesterol control.
Whole-grain pasta and breads: Options made from whole wheat, rye, or other whole grains provide more fiber and nutrients than refined (white) versions. Multigrain products do not necessarily mean whole grain. Look for labels that say “100% whole grain” and have “whole” as the first word on the ingredient list.
Set a goal to make at least half of your carbohydrates whole grains each day.
Cholesterol is a waxy substance found in cells throughout your body. Cholesterol is necessary to produce hormones, vitamin D, and substances that help you digest foods. But too much can negatively affect your health, increasing your risk of heart disease and stroke.
Read on to learn what foods to eat to lower cholesterol.
Understanding Cholesterol and the Power of Food
Dietary changes can alter cholesterol levels.
What is cholesterol and why does it matter?
High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two types of cholesterol in your body.
HDL or “good” cholesterol helps remove cholesterol from the arteries and carries it back to the liver for disposal.
LDL is commonly referred to as “bad” cholesterol because high levels lead to plaque accumulation in your arteries. As plaque builds up, your artery walls narrow, blocking blood flow. Heart attacks and strokes occur when blood can’t move through your arteries to deliver oxygen to your heart or brain.
Low HDL and high LDL increase the risk of heart disease, so managing cholesterol levels is crucial for heart health.
Why diet plays a key role
Genetics affects cholesterol. However, the most common cause of high cholesterol is an unhealthy lifestyle. Lack of exercise, smoking, stress, and drinking too much alcohol affect cholesterol negatively.
What you eat has a significant impact on your LDL and HDL levels. Research shows that adopting a heart-healthy diet can produce meaningful drops in LDL cholesterol.
Consuming too many foods high in saturated fat (think animal meats, butter, deep-fried foods, baked goods, and ultra-processed foods) or refined carbohydrates raises cholesterol. Conversely, prioritizing foods packed with fiber and replacing saturated fats with unsaturated fats lowers cholesterol.
Whole Grains and Fiber-Rich Foods for Lower LDL
Whole grains are a fiber-rich option for lowering LDL cholesterol. Replacing refined grains with whole grains can be a simple swap with tremendous health benefits.
Why fiber matters for cholesterol control
There are two types of fiber: soluble and insoluble. Soluble fiber draws in water, forming a gel during digestion. This slows digestion. Oat ban, barley, seeds, beans, lentils, peas, fruits, and vegetables contain soluble fiber. Psyllium husk, a popular supplement, contains soluble fiber.
Insoluble fiber adds bulk to the stool to help food pass more easily through the digestive tract. Sources of insoluble fiber include wheat bran, vegetables, and whole grains.
Soluble fiber acts like a sponge to “soak up” cholesterol in the digestive system. By trapping cholesterol and removing it from the body, soluble fiber helps lower LDL cholesterol circulating in your blood. Soluble fiber also feeds healthy gut bacteria, which may produce compounds that positively affect cholesterol.
Aim for five to 10 grams of soluble fiber per day for a cholesterol-lowering benefit. Research shows that every five-gram increase in soluble fiber daily results in a 5 milligram per deciliter (mg/dL) drop in LDL cholesterol.
Foods to try
Multiple options exist for whole-grain, fiber-rich foods to lower LDL cholesterol.
Oats: Oats are rich in beta-glucan, a soluble fiber that lowersLDL. Eating about 3 grams of beta-glucan a day (roughly a bowl of oatmeal) can reduce LDL by approximately 5–10%.
Barley: Barley contains beta-glucans, boosting your soluble intake and helping to lower cholesterol. Use barley as a rice alternative or add to soups or stews.
Brown rice: It has more fiber than white rice, contributing to better cholesterol control.
Whole-grain pasta and breads: Options made from whole wheat, rye, or other whole grains provide more fiber and nutrients than refined (white) versions. Multigrain products do not necessarily mean whole grain. Look for labels that say “100% whole grain” and have “whole” as the first word on the ingredient list.
Set a goal to make at least half of your carbohydrates whole grains each day.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Plant-Based Proteins That Support Heart Health
Plant-based proteins are lower in saturated fat and higher in fiber to support heart health.
Beans and legumes as smart meat swaps
Beans and legumes include chickpeas, lentils, kidney beans, black beans, pinto beans, and more. They are packed with fiber and protein, making them an excellent substitute for higher-fat meats. Replacing red meat with beans and lentils reduces saturated fat and increases fiber intake, which helps lower cholesterol and the risk of heart disease.
One large review found that consuming a 130-gram serving (equivalent to ¾ to one cup) of legumes daily was associated with a 5% reduction in LDL cholesterol after three weeks. Beans’ fiber and protein content keeps you full and satisfied, which can help with weight management—another plus for heart health.
How much is enough?
Aim for one cup of beans or lentils three to four times weekly to reap some of their heart-healthy benefits. Consider “Meatless Monday” or replacing meat in some recipes with beans. For instance, try kidney beans or lentils in tacos instead of ground beef.
Healthy Fats: What to Eat Instead of Saturated Fat
Not all fats are created equal. Prioritize foods with healthy unsaturated fats over saturated fat.
The power of olive oil, nuts, and avocados
Saturated fats found in butter, lard, beef tallow, fatty meats, and full-fat dairy tend to raise LDL cholesterol. Conversely, unsaturated fats from plant-based foods like olive oil, nuts, seeds, and avocados help improve your cholesterol profile.
According to an advisory statement from the American Heart Association (AHA), replacing saturated fat with polyunsaturated fat (think oils, nuts, and seeds) lowers LDL cholesterol and reduces heart disease risk.
One clinical trial observed a significant decrease in LDL cholesterol among individuals following a moderate-fat diet that included one avocado daily. Another analysis found that eating nuts regularly also reduced LDL cholesterol. Besides their unsaturated fat content, both nuts and avocados are significant sources of fiber, another nutrient with heart health benefits.
Switching to unsaturated fats like those in olive oil, nuts, seeds, and avocado helps reduce harmful cholesterol levels in your blood.
Easy swaps to make
Swap out sources of saturated fat for healthier alternatives, namely ones with unsaturated fats.
Use olive oil instead of butter for cooking and baking. For example, sauté vegetables in olive oil or drizzle olive oil on whole-grain toast in place of butter.
Choose nuts or seeds over processed snacks. Instead of reaching for chips or a pastry, grab a small handful of almonds, walnuts, or sunflower seeds.
Replace fatty meats with fish or plant proteins. Trade high-fat cuts of red meat (like ribeye or bacon) for fatty fish like salmon or plant-based proteins like beans and lentils.
Spread avocado in place of mayo or cheese. Smash or slice avocado for creaminess on sandwiches and toast as an alternative to mayonnaise, butter, or cheese.
Opt for low-fat or plant-based dairy. If you use whole milk or cream, consider switching to skim, 1%, or plant-based milk.
Omega-3s for Cardiovascular Support
Best sources of omega-3s
Omega-3 fatty acids are a specific type of polyunsaturated fat with unique heart health benefits. There are three main kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). DHA and EPA abound in fatty fish like salmon, mackerel, sardines, anchovies, and herring. ALA exists in plant foods like walnuts, chia, flax, and hemp seeds.
Regularly eating fish is associated with a lower risk of heart disease. AHA recommends eating two three-ounce servings of fish weekly for omega-3s.
Why omega-3s matter
Triglycerides are a type of fat in the blood. High triglyceride levels increase your risk of heart disease. Elevated triglycerides may result from eating too many fats and calories overall. Physician-prescribed omega-3 medications reduce triglyceride levels by more than 30%. However, these high-dose omega-3 medications may raise LDL cholesterol levels. It is not recommended to treat high triglycerides with fish oil supplements.
Incorporating more omega-3-rich foods has little downside and may benefit heart health. Besides reducing triglycerides, omega-3s raise HDL cholesterol and may prevent arteries from becoming blocked. Furthermore, omega-3s decrease the likelihood of an abnormal heart rhythm and reduce inflammatory markers in the body—actions that support a lower risk of heart disease.
Fruits and Vegetables That Actively Lower Cholesterol
Adding more fruits and vegetables has tremendous benefits for reducing the risk of heart disease. Fruits and vegetables contain a mix of soluble and insoluble fiber that support health. Vitamin, mineral and antioxidant content of fruits and vegetables provides additional benefits for lowering cholesterol.
Few people meet the recommended five cups of fruits and vegetables daily. Research shows that consuming 600 to 800 grams (the equivalent of three to six cups) reduces the risk of heart disease. Specifically, one large analysis observed a strong link between eating more apples, pears, citrus, leafy greens, and cruciferous vegetables and the risk of heart disease. These fruits and vegetables are packed with antioxidants that reduce inflammation and support heart health.
How to eat more without stress
It can be challenging to eat enough fruits and vegetables. Some ways to sneak more cholesterol-friendly foods into your routine include:
Blend them in: Throw fruits into a morning smoothie. You can also blend zucchini, cauliflower, or carrots into soups and sauces.
Make them easy and visible: Keep washed fruit where you can see it.
Add veggies to dishes you already make: Toss extra chopped vegetables into omelets, pasta sauces, casseroles, and stir-fries. For example, add broccoli or spinach to your pasta, or mushrooms and peppers to your pizza.
Snack smart: Replace one processed snack a day with a piece of fruit or a cut-up veggie + healthy dip. For example, an apple with a bit of peanut butter, or cucumber slices with hummus.
Experiment with seasonings and cooking methods: If you think you don’t like certain veggies, try them prepared differently.
How to Build a Cholesterol-Lowering Meal Plan
Structure your meals for success
Lower cholesterol by including fiber at every meal. Rotate between fatty fish, plant proteins, and lean animal meats for a mix of heart-healthy proteins. Here’s an example day of eating to lower cholesterol:
Breakfast: Oatmeal topped with berries or chopped apples, sprinkled with walnuts or chia, hemp, or flax seeds.
Lunch: A big salad or grain bowl with at least three types of vegetables, a cup of legumes (chickpeas, lentils, kidney beans, etc.), a slice of avocado, and a simple dressing of olive oil and vinegar. Consider adding a whole grain or seeds for extra protein, fiber, and healthy fats.
Dinner: Grilled salmon with farro and cooked peppers and spinach
Final Thoughts: How Food Can Support Lower Cholesterol
Lowering cholesterol doesn’t have to mean giving up your favorite meals. Small, strategic shifts—like swapping red meat for beans or using olive oil instead of butter—can make a meaningful impact. The key is consistency, not perfection.
If you’re looking for a more personalized plan, working with a registered dietitian can help. Season makes meeting with an expert who understands your health history, dietary needs, and personal preferences easy.
Get started with a personalized nutrition plan from a registered dietitian today.
FAQs
Q1: How quickly can I lower cholesterol with food?
How quickly you lower cholesterol with food varies from person to person. Genetics, baseline levels, and other lifestyle factors besides diet influence how quickly you observe changes in cholesterol. Generally, checking cholesterol after three months of implementing lifestyle changes is recommended.
Q2: Should I completely avoid saturated fats?
No, you do not need to avoid saturated fats altogether. However, limit them to 10% of your daily intake to keep saturated fat as low as possible. Focus on replacing saturated fats with olive oil, nuts, or fatty fish. Healthy fats may contain some saturated fats but are much smaller in quantity, with the bulk of fat unsaturated.
Q3: Are these foods safe for people on medication or with other conditions?
Talk to your healthcare provider before making any significant dietary changes. Avoid foods you are allergic to.
Although these foods are generally safe, some may negatively interact with certain medications.
Plant-Based Proteins That Support Heart Health
Plant-based proteins are lower in saturated fat and higher in fiber to support heart health.
Beans and legumes as smart meat swaps
Beans and legumes include chickpeas, lentils, kidney beans, black beans, pinto beans, and more. They are packed with fiber and protein, making them an excellent substitute for higher-fat meats. Replacing red meat with beans and lentils reduces saturated fat and increases fiber intake, which helps lower cholesterol and the risk of heart disease.
One large review found that consuming a 130-gram serving (equivalent to ¾ to one cup) of legumes daily was associated with a 5% reduction in LDL cholesterol after three weeks. Beans’ fiber and protein content keeps you full and satisfied, which can help with weight management—another plus for heart health.
How much is enough?
Aim for one cup of beans or lentils three to four times weekly to reap some of their heart-healthy benefits. Consider “Meatless Monday” or replacing meat in some recipes with beans. For instance, try kidney beans or lentils in tacos instead of ground beef.
Healthy Fats: What to Eat Instead of Saturated Fat
Not all fats are created equal. Prioritize foods with healthy unsaturated fats over saturated fat.
The power of olive oil, nuts, and avocados
Saturated fats found in butter, lard, beef tallow, fatty meats, and full-fat dairy tend to raise LDL cholesterol. Conversely, unsaturated fats from plant-based foods like olive oil, nuts, seeds, and avocados help improve your cholesterol profile.
According to an advisory statement from the American Heart Association (AHA), replacing saturated fat with polyunsaturated fat (think oils, nuts, and seeds) lowers LDL cholesterol and reduces heart disease risk.
One clinical trial observed a significant decrease in LDL cholesterol among individuals following a moderate-fat diet that included one avocado daily. Another analysis found that eating nuts regularly also reduced LDL cholesterol. Besides their unsaturated fat content, both nuts and avocados are significant sources of fiber, another nutrient with heart health benefits.
Switching to unsaturated fats like those in olive oil, nuts, seeds, and avocado helps reduce harmful cholesterol levels in your blood.
Easy swaps to make
Swap out sources of saturated fat for healthier alternatives, namely ones with unsaturated fats.
Use olive oil instead of butter for cooking and baking. For example, sauté vegetables in olive oil or drizzle olive oil on whole-grain toast in place of butter.
Choose nuts or seeds over processed snacks. Instead of reaching for chips or a pastry, grab a small handful of almonds, walnuts, or sunflower seeds.
Replace fatty meats with fish or plant proteins. Trade high-fat cuts of red meat (like ribeye or bacon) for fatty fish like salmon or plant-based proteins like beans and lentils.
Spread avocado in place of mayo or cheese. Smash or slice avocado for creaminess on sandwiches and toast as an alternative to mayonnaise, butter, or cheese.
Opt for low-fat or plant-based dairy. If you use whole milk or cream, consider switching to skim, 1%, or plant-based milk.
Omega-3s for Cardiovascular Support
Best sources of omega-3s
Omega-3 fatty acids are a specific type of polyunsaturated fat with unique heart health benefits. There are three main kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). DHA and EPA abound in fatty fish like salmon, mackerel, sardines, anchovies, and herring. ALA exists in plant foods like walnuts, chia, flax, and hemp seeds.
Regularly eating fish is associated with a lower risk of heart disease. AHA recommends eating two three-ounce servings of fish weekly for omega-3s.
Why omega-3s matter
Triglycerides are a type of fat in the blood. High triglyceride levels increase your risk of heart disease. Elevated triglycerides may result from eating too many fats and calories overall. Physician-prescribed omega-3 medications reduce triglyceride levels by more than 30%. However, these high-dose omega-3 medications may raise LDL cholesterol levels. It is not recommended to treat high triglycerides with fish oil supplements.
Incorporating more omega-3-rich foods has little downside and may benefit heart health. Besides reducing triglycerides, omega-3s raise HDL cholesterol and may prevent arteries from becoming blocked. Furthermore, omega-3s decrease the likelihood of an abnormal heart rhythm and reduce inflammatory markers in the body—actions that support a lower risk of heart disease.
Fruits and Vegetables That Actively Lower Cholesterol
Adding more fruits and vegetables has tremendous benefits for reducing the risk of heart disease. Fruits and vegetables contain a mix of soluble and insoluble fiber that support health. Vitamin, mineral and antioxidant content of fruits and vegetables provides additional benefits for lowering cholesterol.
Few people meet the recommended five cups of fruits and vegetables daily. Research shows that consuming 600 to 800 grams (the equivalent of three to six cups) reduces the risk of heart disease. Specifically, one large analysis observed a strong link between eating more apples, pears, citrus, leafy greens, and cruciferous vegetables and the risk of heart disease. These fruits and vegetables are packed with antioxidants that reduce inflammation and support heart health.
How to eat more without stress
It can be challenging to eat enough fruits and vegetables. Some ways to sneak more cholesterol-friendly foods into your routine include:
Blend them in: Throw fruits into a morning smoothie. You can also blend zucchini, cauliflower, or carrots into soups and sauces.
Make them easy and visible: Keep washed fruit where you can see it.
Add veggies to dishes you already make: Toss extra chopped vegetables into omelets, pasta sauces, casseroles, and stir-fries. For example, add broccoli or spinach to your pasta, or mushrooms and peppers to your pizza.
Snack smart: Replace one processed snack a day with a piece of fruit or a cut-up veggie + healthy dip. For example, an apple with a bit of peanut butter, or cucumber slices with hummus.
Experiment with seasonings and cooking methods: If you think you don’t like certain veggies, try them prepared differently.
How to Build a Cholesterol-Lowering Meal Plan
Structure your meals for success
Lower cholesterol by including fiber at every meal. Rotate between fatty fish, plant proteins, and lean animal meats for a mix of heart-healthy proteins. Here’s an example day of eating to lower cholesterol:
Breakfast: Oatmeal topped with berries or chopped apples, sprinkled with walnuts or chia, hemp, or flax seeds.
Lunch: A big salad or grain bowl with at least three types of vegetables, a cup of legumes (chickpeas, lentils, kidney beans, etc.), a slice of avocado, and a simple dressing of olive oil and vinegar. Consider adding a whole grain or seeds for extra protein, fiber, and healthy fats.
Dinner: Grilled salmon with farro and cooked peppers and spinach
Final Thoughts: How Food Can Support Lower Cholesterol
Lowering cholesterol doesn’t have to mean giving up your favorite meals. Small, strategic shifts—like swapping red meat for beans or using olive oil instead of butter—can make a meaningful impact. The key is consistency, not perfection.
If you’re looking for a more personalized plan, working with a registered dietitian can help. Season makes meeting with an expert who understands your health history, dietary needs, and personal preferences easy.
Get started with a personalized nutrition plan from a registered dietitian today.
FAQs
Q1: How quickly can I lower cholesterol with food?
How quickly you lower cholesterol with food varies from person to person. Genetics, baseline levels, and other lifestyle factors besides diet influence how quickly you observe changes in cholesterol. Generally, checking cholesterol after three months of implementing lifestyle changes is recommended.
Q2: Should I completely avoid saturated fats?
No, you do not need to avoid saturated fats altogether. However, limit them to 10% of your daily intake to keep saturated fat as low as possible. Focus on replacing saturated fats with olive oil, nuts, or fatty fish. Healthy fats may contain some saturated fats but are much smaller in quantity, with the bulk of fat unsaturated.
Q3: Are these foods safe for people on medication or with other conditions?
Talk to your healthcare provider before making any significant dietary changes. Avoid foods you are allergic to.
Although these foods are generally safe, some may negatively interact with certain medications.
Plant-Based Proteins That Support Heart Health
Plant-based proteins are lower in saturated fat and higher in fiber to support heart health.
Beans and legumes as smart meat swaps
Beans and legumes include chickpeas, lentils, kidney beans, black beans, pinto beans, and more. They are packed with fiber and protein, making them an excellent substitute for higher-fat meats. Replacing red meat with beans and lentils reduces saturated fat and increases fiber intake, which helps lower cholesterol and the risk of heart disease.
One large review found that consuming a 130-gram serving (equivalent to ¾ to one cup) of legumes daily was associated with a 5% reduction in LDL cholesterol after three weeks. Beans’ fiber and protein content keeps you full and satisfied, which can help with weight management—another plus for heart health.
How much is enough?
Aim for one cup of beans or lentils three to four times weekly to reap some of their heart-healthy benefits. Consider “Meatless Monday” or replacing meat in some recipes with beans. For instance, try kidney beans or lentils in tacos instead of ground beef.
Healthy Fats: What to Eat Instead of Saturated Fat
Not all fats are created equal. Prioritize foods with healthy unsaturated fats over saturated fat.
The power of olive oil, nuts, and avocados
Saturated fats found in butter, lard, beef tallow, fatty meats, and full-fat dairy tend to raise LDL cholesterol. Conversely, unsaturated fats from plant-based foods like olive oil, nuts, seeds, and avocados help improve your cholesterol profile.
According to an advisory statement from the American Heart Association (AHA), replacing saturated fat with polyunsaturated fat (think oils, nuts, and seeds) lowers LDL cholesterol and reduces heart disease risk.
One clinical trial observed a significant decrease in LDL cholesterol among individuals following a moderate-fat diet that included one avocado daily. Another analysis found that eating nuts regularly also reduced LDL cholesterol. Besides their unsaturated fat content, both nuts and avocados are significant sources of fiber, another nutrient with heart health benefits.
Switching to unsaturated fats like those in olive oil, nuts, seeds, and avocado helps reduce harmful cholesterol levels in your blood.
Easy swaps to make
Swap out sources of saturated fat for healthier alternatives, namely ones with unsaturated fats.
Use olive oil instead of butter for cooking and baking. For example, sauté vegetables in olive oil or drizzle olive oil on whole-grain toast in place of butter.
Choose nuts or seeds over processed snacks. Instead of reaching for chips or a pastry, grab a small handful of almonds, walnuts, or sunflower seeds.
Replace fatty meats with fish or plant proteins. Trade high-fat cuts of red meat (like ribeye or bacon) for fatty fish like salmon or plant-based proteins like beans and lentils.
Spread avocado in place of mayo or cheese. Smash or slice avocado for creaminess on sandwiches and toast as an alternative to mayonnaise, butter, or cheese.
Opt for low-fat or plant-based dairy. If you use whole milk or cream, consider switching to skim, 1%, or plant-based milk.
Omega-3s for Cardiovascular Support
Best sources of omega-3s
Omega-3 fatty acids are a specific type of polyunsaturated fat with unique heart health benefits. There are three main kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). DHA and EPA abound in fatty fish like salmon, mackerel, sardines, anchovies, and herring. ALA exists in plant foods like walnuts, chia, flax, and hemp seeds.
Regularly eating fish is associated with a lower risk of heart disease. AHA recommends eating two three-ounce servings of fish weekly for omega-3s.
Why omega-3s matter
Triglycerides are a type of fat in the blood. High triglyceride levels increase your risk of heart disease. Elevated triglycerides may result from eating too many fats and calories overall. Physician-prescribed omega-3 medications reduce triglyceride levels by more than 30%. However, these high-dose omega-3 medications may raise LDL cholesterol levels. It is not recommended to treat high triglycerides with fish oil supplements.
Incorporating more omega-3-rich foods has little downside and may benefit heart health. Besides reducing triglycerides, omega-3s raise HDL cholesterol and may prevent arteries from becoming blocked. Furthermore, omega-3s decrease the likelihood of an abnormal heart rhythm and reduce inflammatory markers in the body—actions that support a lower risk of heart disease.
Fruits and Vegetables That Actively Lower Cholesterol
Adding more fruits and vegetables has tremendous benefits for reducing the risk of heart disease. Fruits and vegetables contain a mix of soluble and insoluble fiber that support health. Vitamin, mineral and antioxidant content of fruits and vegetables provides additional benefits for lowering cholesterol.
Few people meet the recommended five cups of fruits and vegetables daily. Research shows that consuming 600 to 800 grams (the equivalent of three to six cups) reduces the risk of heart disease. Specifically, one large analysis observed a strong link between eating more apples, pears, citrus, leafy greens, and cruciferous vegetables and the risk of heart disease. These fruits and vegetables are packed with antioxidants that reduce inflammation and support heart health.
How to eat more without stress
It can be challenging to eat enough fruits and vegetables. Some ways to sneak more cholesterol-friendly foods into your routine include:
Blend them in: Throw fruits into a morning smoothie. You can also blend zucchini, cauliflower, or carrots into soups and sauces.
Make them easy and visible: Keep washed fruit where you can see it.
Add veggies to dishes you already make: Toss extra chopped vegetables into omelets, pasta sauces, casseroles, and stir-fries. For example, add broccoli or spinach to your pasta, or mushrooms and peppers to your pizza.
Snack smart: Replace one processed snack a day with a piece of fruit or a cut-up veggie + healthy dip. For example, an apple with a bit of peanut butter, or cucumber slices with hummus.
Experiment with seasonings and cooking methods: If you think you don’t like certain veggies, try them prepared differently.
How to Build a Cholesterol-Lowering Meal Plan
Structure your meals for success
Lower cholesterol by including fiber at every meal. Rotate between fatty fish, plant proteins, and lean animal meats for a mix of heart-healthy proteins. Here’s an example day of eating to lower cholesterol:
Breakfast: Oatmeal topped with berries or chopped apples, sprinkled with walnuts or chia, hemp, or flax seeds.
Lunch: A big salad or grain bowl with at least three types of vegetables, a cup of legumes (chickpeas, lentils, kidney beans, etc.), a slice of avocado, and a simple dressing of olive oil and vinegar. Consider adding a whole grain or seeds for extra protein, fiber, and healthy fats.
Dinner: Grilled salmon with farro and cooked peppers and spinach
Final Thoughts: How Food Can Support Lower Cholesterol
Lowering cholesterol doesn’t have to mean giving up your favorite meals. Small, strategic shifts—like swapping red meat for beans or using olive oil instead of butter—can make a meaningful impact. The key is consistency, not perfection.
If you’re looking for a more personalized plan, working with a registered dietitian can help. Season makes meeting with an expert who understands your health history, dietary needs, and personal preferences easy.
Get started with a personalized nutrition plan from a registered dietitian today.
FAQs
Q1: How quickly can I lower cholesterol with food?
How quickly you lower cholesterol with food varies from person to person. Genetics, baseline levels, and other lifestyle factors besides diet influence how quickly you observe changes in cholesterol. Generally, checking cholesterol after three months of implementing lifestyle changes is recommended.
Q2: Should I completely avoid saturated fats?
No, you do not need to avoid saturated fats altogether. However, limit them to 10% of your daily intake to keep saturated fat as low as possible. Focus on replacing saturated fats with olive oil, nuts, or fatty fish. Healthy fats may contain some saturated fats but are much smaller in quantity, with the bulk of fat unsaturated.
Q3: Are these foods safe for people on medication or with other conditions?
Talk to your healthcare provider before making any significant dietary changes. Avoid foods you are allergic to.
Although these foods are generally safe, some may negatively interact with certain medications.
Plant-Based Proteins That Support Heart Health
Plant-based proteins are lower in saturated fat and higher in fiber to support heart health.
Beans and legumes as smart meat swaps
Beans and legumes include chickpeas, lentils, kidney beans, black beans, pinto beans, and more. They are packed with fiber and protein, making them an excellent substitute for higher-fat meats. Replacing red meat with beans and lentils reduces saturated fat and increases fiber intake, which helps lower cholesterol and the risk of heart disease.
One large review found that consuming a 130-gram serving (equivalent to ¾ to one cup) of legumes daily was associated with a 5% reduction in LDL cholesterol after three weeks. Beans’ fiber and protein content keeps you full and satisfied, which can help with weight management—another plus for heart health.
How much is enough?
Aim for one cup of beans or lentils three to four times weekly to reap some of their heart-healthy benefits. Consider “Meatless Monday” or replacing meat in some recipes with beans. For instance, try kidney beans or lentils in tacos instead of ground beef.
Healthy Fats: What to Eat Instead of Saturated Fat
Not all fats are created equal. Prioritize foods with healthy unsaturated fats over saturated fat.
The power of olive oil, nuts, and avocados
Saturated fats found in butter, lard, beef tallow, fatty meats, and full-fat dairy tend to raise LDL cholesterol. Conversely, unsaturated fats from plant-based foods like olive oil, nuts, seeds, and avocados help improve your cholesterol profile.
According to an advisory statement from the American Heart Association (AHA), replacing saturated fat with polyunsaturated fat (think oils, nuts, and seeds) lowers LDL cholesterol and reduces heart disease risk.
One clinical trial observed a significant decrease in LDL cholesterol among individuals following a moderate-fat diet that included one avocado daily. Another analysis found that eating nuts regularly also reduced LDL cholesterol. Besides their unsaturated fat content, both nuts and avocados are significant sources of fiber, another nutrient with heart health benefits.
Switching to unsaturated fats like those in olive oil, nuts, seeds, and avocado helps reduce harmful cholesterol levels in your blood.
Easy swaps to make
Swap out sources of saturated fat for healthier alternatives, namely ones with unsaturated fats.
Use olive oil instead of butter for cooking and baking. For example, sauté vegetables in olive oil or drizzle olive oil on whole-grain toast in place of butter.
Choose nuts or seeds over processed snacks. Instead of reaching for chips or a pastry, grab a small handful of almonds, walnuts, or sunflower seeds.
Replace fatty meats with fish or plant proteins. Trade high-fat cuts of red meat (like ribeye or bacon) for fatty fish like salmon or plant-based proteins like beans and lentils.
Spread avocado in place of mayo or cheese. Smash or slice avocado for creaminess on sandwiches and toast as an alternative to mayonnaise, butter, or cheese.
Opt for low-fat or plant-based dairy. If you use whole milk or cream, consider switching to skim, 1%, or plant-based milk.
Omega-3s for Cardiovascular Support
Best sources of omega-3s
Omega-3 fatty acids are a specific type of polyunsaturated fat with unique heart health benefits. There are three main kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). DHA and EPA abound in fatty fish like salmon, mackerel, sardines, anchovies, and herring. ALA exists in plant foods like walnuts, chia, flax, and hemp seeds.
Regularly eating fish is associated with a lower risk of heart disease. AHA recommends eating two three-ounce servings of fish weekly for omega-3s.
Why omega-3s matter
Triglycerides are a type of fat in the blood. High triglyceride levels increase your risk of heart disease. Elevated triglycerides may result from eating too many fats and calories overall. Physician-prescribed omega-3 medications reduce triglyceride levels by more than 30%. However, these high-dose omega-3 medications may raise LDL cholesterol levels. It is not recommended to treat high triglycerides with fish oil supplements.
Incorporating more omega-3-rich foods has little downside and may benefit heart health. Besides reducing triglycerides, omega-3s raise HDL cholesterol and may prevent arteries from becoming blocked. Furthermore, omega-3s decrease the likelihood of an abnormal heart rhythm and reduce inflammatory markers in the body—actions that support a lower risk of heart disease.
Fruits and Vegetables That Actively Lower Cholesterol
Adding more fruits and vegetables has tremendous benefits for reducing the risk of heart disease. Fruits and vegetables contain a mix of soluble and insoluble fiber that support health. Vitamin, mineral and antioxidant content of fruits and vegetables provides additional benefits for lowering cholesterol.
Few people meet the recommended five cups of fruits and vegetables daily. Research shows that consuming 600 to 800 grams (the equivalent of three to six cups) reduces the risk of heart disease. Specifically, one large analysis observed a strong link between eating more apples, pears, citrus, leafy greens, and cruciferous vegetables and the risk of heart disease. These fruits and vegetables are packed with antioxidants that reduce inflammation and support heart health.
How to eat more without stress
It can be challenging to eat enough fruits and vegetables. Some ways to sneak more cholesterol-friendly foods into your routine include:
Blend them in: Throw fruits into a morning smoothie. You can also blend zucchini, cauliflower, or carrots into soups and sauces.
Make them easy and visible: Keep washed fruit where you can see it.
Add veggies to dishes you already make: Toss extra chopped vegetables into omelets, pasta sauces, casseroles, and stir-fries. For example, add broccoli or spinach to your pasta, or mushrooms and peppers to your pizza.
Snack smart: Replace one processed snack a day with a piece of fruit or a cut-up veggie + healthy dip. For example, an apple with a bit of peanut butter, or cucumber slices with hummus.
Experiment with seasonings and cooking methods: If you think you don’t like certain veggies, try them prepared differently.
How to Build a Cholesterol-Lowering Meal Plan
Structure your meals for success
Lower cholesterol by including fiber at every meal. Rotate between fatty fish, plant proteins, and lean animal meats for a mix of heart-healthy proteins. Here’s an example day of eating to lower cholesterol:
Breakfast: Oatmeal topped with berries or chopped apples, sprinkled with walnuts or chia, hemp, or flax seeds.
Lunch: A big salad or grain bowl with at least three types of vegetables, a cup of legumes (chickpeas, lentils, kidney beans, etc.), a slice of avocado, and a simple dressing of olive oil and vinegar. Consider adding a whole grain or seeds for extra protein, fiber, and healthy fats.
Dinner: Grilled salmon with farro and cooked peppers and spinach
Final Thoughts: How Food Can Support Lower Cholesterol
Lowering cholesterol doesn’t have to mean giving up your favorite meals. Small, strategic shifts—like swapping red meat for beans or using olive oil instead of butter—can make a meaningful impact. The key is consistency, not perfection.
If you’re looking for a more personalized plan, working with a registered dietitian can help. Season makes meeting with an expert who understands your health history, dietary needs, and personal preferences easy.
Get started with a personalized nutrition plan from a registered dietitian today.
FAQs
Q1: How quickly can I lower cholesterol with food?
How quickly you lower cholesterol with food varies from person to person. Genetics, baseline levels, and other lifestyle factors besides diet influence how quickly you observe changes in cholesterol. Generally, checking cholesterol after three months of implementing lifestyle changes is recommended.
Q2: Should I completely avoid saturated fats?
No, you do not need to avoid saturated fats altogether. However, limit them to 10% of your daily intake to keep saturated fat as low as possible. Focus on replacing saturated fats with olive oil, nuts, or fatty fish. Healthy fats may contain some saturated fats but are much smaller in quantity, with the bulk of fat unsaturated.
Q3: Are these foods safe for people on medication or with other conditions?
Talk to your healthcare provider before making any significant dietary changes. Avoid foods you are allergic to.
Although these foods are generally safe, some may negatively interact with certain medications.
Plant-Based Proteins That Support Heart Health
Plant-based proteins are lower in saturated fat and higher in fiber to support heart health.
Beans and legumes as smart meat swaps
Beans and legumes include chickpeas, lentils, kidney beans, black beans, pinto beans, and more. They are packed with fiber and protein, making them an excellent substitute for higher-fat meats. Replacing red meat with beans and lentils reduces saturated fat and increases fiber intake, which helps lower cholesterol and the risk of heart disease.
One large review found that consuming a 130-gram serving (equivalent to ¾ to one cup) of legumes daily was associated with a 5% reduction in LDL cholesterol after three weeks. Beans’ fiber and protein content keeps you full and satisfied, which can help with weight management—another plus for heart health.
How much is enough?
Aim for one cup of beans or lentils three to four times weekly to reap some of their heart-healthy benefits. Consider “Meatless Monday” or replacing meat in some recipes with beans. For instance, try kidney beans or lentils in tacos instead of ground beef.
Healthy Fats: What to Eat Instead of Saturated Fat
Not all fats are created equal. Prioritize foods with healthy unsaturated fats over saturated fat.
The power of olive oil, nuts, and avocados
Saturated fats found in butter, lard, beef tallow, fatty meats, and full-fat dairy tend to raise LDL cholesterol. Conversely, unsaturated fats from plant-based foods like olive oil, nuts, seeds, and avocados help improve your cholesterol profile.
According to an advisory statement from the American Heart Association (AHA), replacing saturated fat with polyunsaturated fat (think oils, nuts, and seeds) lowers LDL cholesterol and reduces heart disease risk.
One clinical trial observed a significant decrease in LDL cholesterol among individuals following a moderate-fat diet that included one avocado daily. Another analysis found that eating nuts regularly also reduced LDL cholesterol. Besides their unsaturated fat content, both nuts and avocados are significant sources of fiber, another nutrient with heart health benefits.
Switching to unsaturated fats like those in olive oil, nuts, seeds, and avocado helps reduce harmful cholesterol levels in your blood.
Easy swaps to make
Swap out sources of saturated fat for healthier alternatives, namely ones with unsaturated fats.
Use olive oil instead of butter for cooking and baking. For example, sauté vegetables in olive oil or drizzle olive oil on whole-grain toast in place of butter.
Choose nuts or seeds over processed snacks. Instead of reaching for chips or a pastry, grab a small handful of almonds, walnuts, or sunflower seeds.
Replace fatty meats with fish or plant proteins. Trade high-fat cuts of red meat (like ribeye or bacon) for fatty fish like salmon or plant-based proteins like beans and lentils.
Spread avocado in place of mayo or cheese. Smash or slice avocado for creaminess on sandwiches and toast as an alternative to mayonnaise, butter, or cheese.
Opt for low-fat or plant-based dairy. If you use whole milk or cream, consider switching to skim, 1%, or plant-based milk.
Omega-3s for Cardiovascular Support
Best sources of omega-3s
Omega-3 fatty acids are a specific type of polyunsaturated fat with unique heart health benefits. There are three main kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). DHA and EPA abound in fatty fish like salmon, mackerel, sardines, anchovies, and herring. ALA exists in plant foods like walnuts, chia, flax, and hemp seeds.
Regularly eating fish is associated with a lower risk of heart disease. AHA recommends eating two three-ounce servings of fish weekly for omega-3s.
Why omega-3s matter
Triglycerides are a type of fat in the blood. High triglyceride levels increase your risk of heart disease. Elevated triglycerides may result from eating too many fats and calories overall. Physician-prescribed omega-3 medications reduce triglyceride levels by more than 30%. However, these high-dose omega-3 medications may raise LDL cholesterol levels. It is not recommended to treat high triglycerides with fish oil supplements.
Incorporating more omega-3-rich foods has little downside and may benefit heart health. Besides reducing triglycerides, omega-3s raise HDL cholesterol and may prevent arteries from becoming blocked. Furthermore, omega-3s decrease the likelihood of an abnormal heart rhythm and reduce inflammatory markers in the body—actions that support a lower risk of heart disease.
Fruits and Vegetables That Actively Lower Cholesterol
Adding more fruits and vegetables has tremendous benefits for reducing the risk of heart disease. Fruits and vegetables contain a mix of soluble and insoluble fiber that support health. Vitamin, mineral and antioxidant content of fruits and vegetables provides additional benefits for lowering cholesterol.
Few people meet the recommended five cups of fruits and vegetables daily. Research shows that consuming 600 to 800 grams (the equivalent of three to six cups) reduces the risk of heart disease. Specifically, one large analysis observed a strong link between eating more apples, pears, citrus, leafy greens, and cruciferous vegetables and the risk of heart disease. These fruits and vegetables are packed with antioxidants that reduce inflammation and support heart health.
How to eat more without stress
It can be challenging to eat enough fruits and vegetables. Some ways to sneak more cholesterol-friendly foods into your routine include:
Blend them in: Throw fruits into a morning smoothie. You can also blend zucchini, cauliflower, or carrots into soups and sauces.
Make them easy and visible: Keep washed fruit where you can see it.
Add veggies to dishes you already make: Toss extra chopped vegetables into omelets, pasta sauces, casseroles, and stir-fries. For example, add broccoli or spinach to your pasta, or mushrooms and peppers to your pizza.
Snack smart: Replace one processed snack a day with a piece of fruit or a cut-up veggie + healthy dip. For example, an apple with a bit of peanut butter, or cucumber slices with hummus.
Experiment with seasonings and cooking methods: If you think you don’t like certain veggies, try them prepared differently.
How to Build a Cholesterol-Lowering Meal Plan
Structure your meals for success
Lower cholesterol by including fiber at every meal. Rotate between fatty fish, plant proteins, and lean animal meats for a mix of heart-healthy proteins. Here’s an example day of eating to lower cholesterol:
Breakfast: Oatmeal topped with berries or chopped apples, sprinkled with walnuts or chia, hemp, or flax seeds.
Lunch: A big salad or grain bowl with at least three types of vegetables, a cup of legumes (chickpeas, lentils, kidney beans, etc.), a slice of avocado, and a simple dressing of olive oil and vinegar. Consider adding a whole grain or seeds for extra protein, fiber, and healthy fats.
Dinner: Grilled salmon with farro and cooked peppers and spinach
Final Thoughts: How Food Can Support Lower Cholesterol
Lowering cholesterol doesn’t have to mean giving up your favorite meals. Small, strategic shifts—like swapping red meat for beans or using olive oil instead of butter—can make a meaningful impact. The key is consistency, not perfection.
If you’re looking for a more personalized plan, working with a registered dietitian can help. Season makes meeting with an expert who understands your health history, dietary needs, and personal preferences easy.
Get started with a personalized nutrition plan from a registered dietitian today.
FAQs
Q1: How quickly can I lower cholesterol with food?
How quickly you lower cholesterol with food varies from person to person. Genetics, baseline levels, and other lifestyle factors besides diet influence how quickly you observe changes in cholesterol. Generally, checking cholesterol after three months of implementing lifestyle changes is recommended.
Q2: Should I completely avoid saturated fats?
No, you do not need to avoid saturated fats altogether. However, limit them to 10% of your daily intake to keep saturated fat as low as possible. Focus on replacing saturated fats with olive oil, nuts, or fatty fish. Healthy fats may contain some saturated fats but are much smaller in quantity, with the bulk of fat unsaturated.
Q3: Are these foods safe for people on medication or with other conditions?
Talk to your healthcare provider before making any significant dietary changes. Avoid foods you are allergic to.
Although these foods are generally safe, some may negatively interact with certain medications.
