There’s a lot of medical lingo that goes into talking about cholesterol and heart health, and, truth be told, it doesn’t have to be so confusing. As long as you make certain choices like adding the best foods for better cholesterol levels to your plate and following your doctor’s advice, you can make huge strides in keeping “bad” low-density lipoprotein (LDL) levels down and “good” high-density lipoprotein (HDL) levels up.
Meet the Experts: Martha Theran, M.S., R.D.N., educator at Pritikin Longevity Center; and Deepak Talreja, M.D., clinical chief of cardiology for Sentara Health.
Your LDL cholesterol levels determine, essentially, how clogged your arteries are or can become by a build-up of fat and other substances called plaque. The more clogged they are, the higher your levels may become, and the more difficult it is for your body to circulate blood, which raises heart attack, stroke, and blood clot risk according to the American Heart Association.
“Studies have shown that dietary modifications—especially lowering saturated fats, avoiding trans fats, increasing soluble fiber, and including plant sterols/stanols—can significantly reduce LDL cholesterol by 5 to 30% depending on adherence and genetics,” says Martha Theran, M.S., R.D.N., educator at Pritikin Longevity Center.
Diet can help manage cholesterol by reducing the unhealthy fats you take in, but also, certain nutrients can help your body flush out damage that has already been done. For example: “Increasing soluble fiber binds cholesterol in the gut and removes it from the body,” explains Deepak Talreja, M.D., clinical chief of cardiology for Sentara Health. Healthy fats, like those found in nuts and seeds, can raise HDL levels and balance things out by lowering triglycerides, a type of fat that also contributes to heart disease, says Dr. Talreja. Lastly, nutrients called phytosterols found in fruits and vegetables may block the absorption of bad cholesterol, he adds. And, replacing animal proteins with plant-based ones can help you avoid cholesterol-raising proteins found in fatty cuts of main dish meat.
Foods to lower cholesterol
Experts recommend eating more of these foods to help lower cholesterol naturally and boost cardiovascular health.
Oats and barley
These grains are high in the soluble fiber beta-glucan, which binds to cholesterol in the gut and removes it from the body via waste, says Theran. You can have oats for breakfast and barley for dinner, mixed into a hearty soup, says Dr. Talreja.
Lentils and beans
Rich in soluble fiber and plant-based protein, legumes help slow digestion and reduce cholesterol absorption, says Theran. Dr. Talreja adds that they can also help stabilize blood sugar and are great added to salad, soups, or wraps.
Fatty fish
Salmon, mackerel, and sardines are high in omega-3 fatty acids, which lower triglycerides and may raise HDL cholesterol, says Theran. Dr. Talreja recommends aiming for at least two servings of fatty fish per week.
Nuts
Nuts like almonds and walnuts contain healthy unsaturated fats, fiber, and plant sterols that help lower LDL cholesterol, says Theran. Dr. Talreja says a small daily handful (around one ounce) is heart-healthy and enough to make a difference.
Avocado
Avocado is rich in monounsaturated fats and fiber, which may lower LDL cholesterol without affecting HDL, Theran explains. Dr. Talreja recommends using it in place of butter or cheese on toast and sandwiches.
Olive oil
Extra-virgin olive oil is high in heart-protective antioxidants and monounsaturated fat, which can reduce inflammation and LDL oxidation, a chemical reaction that leads to inflammation and the formation of plaque, says Theran.
Apples, berries, citrus
These fruits contain pectin, a type of soluble fiber that binds to bad cholesterol and can help carry it out of the body through the digestive tract, says Dr. Talreja. A 2012 study found that certain types of pectin are better than others at helping to lower cholesterol. Dr. Talreja’s tip is to eat the skin when possible for maximum fiber benefit.
Greens
Dark leafy green veggies and okra are especially good for cholesterol because they’re low in calories, high in fiber, and rich in plant sterols that block cholesterol absorption, says Theran.
Soy protein
Tofu, soy milk, and edamame contain plant-based proteins and isoflavones, which are plant compounds that can be anti-inflammatory and modestly lower LDL, says Theran. You can easily use tofu or tempeh as a meat substitute in stir-fries and bowls.
Green tea
Green tea is rich in catechins, a type of antioxidant that helps reduce cholesterol absorption and improve lipid profiles, says Theran, so long as you don’t overdo the added cream or sugar.
Tomatoes
Tomatoes are uniquely rich in lycopene, an antioxidant that may help prevent LDL cholesterol from being oxidized, and therefore, may prevent plaque buildup in the arteries.
Chia seeds
Chia seeds are rich in soluble fiber, which helps trap cholesterol in the gut, aiding in its removal from the body. They have also been shown to improve HDL levels.
The bottom line
“A heart-healthy diet rich in plants, fiber, and healthy fats—especially within a Mediterranean or plant-based framework—is a powerful tool in lowering cholesterol,” says Dr. Talreja. “Combined with regular exercise, this approach gives people the best chance at reducing cardiovascular risk and living longer, healthier lives.”
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