11 Foods That Lower Cholesterol

2. Garlic

Garlic adds strong flavor to food and may also support healthy cholesterol levels. When a person chops or crushes a garlic clove, natural sulfur compounds such as allicin form. These compounds may help reduce low-density lipoprotein, often called bad cholesterol. Some studies suggest that people who eat garlic regularly may see small reductions in total cholesterol.

The effect is usually modest, but consistent use in meals may support heart health over time. Garlic does not replace cholesterol-lowering medicines such as statins, but it can be part of a balanced eating plan. People may use fresh garlic, minced garlic, or garlic powder in cooking.

To help preserve its active compounds, crush fresh garlic and let it sit for a few minutes before cooking. Cooking at very high heat for long periods may reduce some of its potential benefits. Common ways to include garlic in meals are simple, such as mixing it into sautéed vegetables or adding it to soups and stews. Some people blend it into salad dressings, while others rub it on whole grain toast with olive oil.

3. Green Tea

Green tea contains natural plant compounds called catechins. These compounds act as antioxidants that help protect cells from damage. Some research suggests catechins may help lower low-density lipoprotein, often called LDL or “bad” cholesterol. Green tea may also support healthy blood vessel function.

When blood vessels relax and allow blood to flow more easily, circulation improves and the heart can work more efficiently. Some studies show small reductions in total cholesterol levels in people who drink green tea regularly. Plain green tea contains almost no calories and no saturated fat. It also has no added sugar unless sweeteners are mixed in, which makes it a simple heart-friendly beverage.

People can drink green tea hot or cold. Freshly brewed green tea usually has more active compounds than bottled tea, which often contains added sugar. It also has less caffeine than coffee, though it still contains a small amount, which may matter for people sensitive to caffeine.

4. Avocados

Avocados contain healthy fats that may support better cholesterol levels. They are rich in monounsaturated fat. This type of fat may help lower low-density lipoprotein, often called bad cholesterol. It may also help maintain or raise high-density lipoprotein, known as good cholesterol. Avocados also provide dietary fiber, which helps the body remove some cholesterol before it enters the bloodstream.

One medium avocado supplies several grams of fiber, which supports healthy digestion and overall heart health. In addition, avocados contain plant compounds that may help reduce inflammation. Lower inflammation supports healthy blood vessels and steady blood flow. Avocados also provide potassium, a mineral that helps regulate blood pressure.

People can add avocado to meals in several simple ways. It can be spread on whole grain toast, sliced into salads, blended into smoothies, or used in place of butter or mayonnaise. Avocados contain more calories than many fruits because of their fat content, even though the fat is considered healthier.

5. Flax Seeds

Flax seeds are small brown or golden seeds that come from the flax plant. Many people include them in their diet to help support healthy cholesterol levels. Flax seeds contain soluble fiber, which may help lower low-density lipoprotein, often called bad cholesterol.

Soluble fiber binds with cholesterol in the digestive tract and helps remove it from the body. This process reduces the amount of cholesterol that enters the bloodstream. They also provide plant-based omega-3 fats, which support heart health and may help reduce total cholesterol over time. Although the omega-3 in flax differs from the type found in fish, it still contributes to a heart-friendly diet.

Flax seeds also contain vitamins, minerals, and plant compounds that support overall heart health. Ground flax seeds are easier for the body to digest than whole seeds. Whole seeds may pass through the digestive system without breaking down fully, while grinding them allows the body to absorb more of their nutrients. People often add ground flax seeds to oatmeal, yogurt, smoothies, pancake batter, or salads.

6. Apples

Apples support heart health in a simple and practical way. They contain soluble fiber, especially a type called pectin, which may help lower low-density lipoprotein, often called bad cholesterol. Soluble fiber binds to cholesterol in the digestive tract. The body then removes it instead of absorbing it into the bloodstream.

A medium apple provides about four grams of fiber. Much of this fiber is found in the skin, so eating the whole fruit offers the greatest benefit. Peeling the apple reduces its fiber content. Apples also contain plant compounds called polyphenols. These compounds help protect blood vessels from damage and support healthy blood flow.

Fresh apples are usually the best choice because they contain no added sugar or fat. Apple juice has little fiber and may raise blood sugar more quickly. Apples can be added to oatmeal, salads, or yogurt, and they also make a simple snack between meals.

7. Fatty Fish

Fatty fish contain omega-3 fatty acids, a type of unsaturated fat that supports heart health. Omega-3 fats may help lower low-density lipoprotein, often called bad cholesterol. They also help reduce triglycerides, which are fats found in the blood.

High triglyceride levels can raise the risk of heart disease. In addition, omega-3 fats may help slow the buildup of plaque inside arteries, which supports healthy blood flow. Fatty fish also provide high-quality protein. This offers important nutrients without the higher saturated fat found in many red meats. Replacing fatty cuts of beef or processed meats with fish may support better cholesterol levels over time.

Common fatty fish include salmon, mackerel, sardines, trout, and herring. Health experts often recommend eating fish at least two times a week. Cooking methods such as grilling, baking, or steaming help preserve the health benefits, while frying can add unhealthy fats that reduce the positive effects. Canned fish can also be a convenient option and choosing fish packed in water instead of oil helps limit extra fat and calories.

8. Parsnips

Parsnips are root vegetables with a mild, slightly sweet taste. They look like white carrots and are often roasted, mashed, or added to soups and stews. Parsnips contain soluble fiber, which may help lower low-density lipoprotein, often called bad cholesterol.

Soluble fiber forms a gel in the digestive tract and slows cholesterol absorption. This reduces the amount of cholesterol that enters the bloodstream. A one-cup serving of cooked parsnips provides several grams of fiber. Fiber also helps people feel full, which may support healthy weight control. Maintaining a healthy weight may help improve cholesterol levels over time and parsnips also provide potassium and vitamin C.

Potassium helps regulate blood pressure. Vitamin C acts as an antioxidant and helps protect blood vessels. To keep parsnips heart friendly, people can roast them with a small amount of olive oil instead of butter or cream. They can also mash parsnips with other vegetables, such as cauliflower, to reduce saturated fat in meals.

9. Lentils

Lentils are small legumes that provide fiber and plant protein. They cost little and are easy to find in most grocery stores. Many people use them in soups, stews, and salads. Lentils contain a high amount of soluble fiber. This type of fiber forms a thick gel in the gut. It helps block some cholesterol from being absorbed into the blood.

As a result, it can help lower LDL, often called bad cholesterol. A half cup of cooked lentils gives about 7 to 8 grams of fiber. This supports heart health and helps a person feel full longer. Feeling full may reduce overeating, which can help with weight control.

Lentils contain almost no saturated fat. Diets low in saturated fat can help lower LDL levels. They also provide nutrients such as iron, folate, and potassium, which support overall health. Lentils cook faster than many other dried beans and do not always need soaking, which makes them practical for regular meals.

10. Walnuts

Walnuts provide healthy fats that may support better cholesterol levels. They contain high amounts of polyunsaturated fats, including alpha-linolenic acid, a plant form of omega-3 fat. These fats may help reduce low-density lipoprotein, often called bad cholesterol. Walnuts also supply fiber and plant compounds that support cardiovascular health.

Fiber helps the body remove some cholesterol through the digestive system, which may help lower total cholesterol over time. Research reviewing multiple clinical trials has found that people who eat walnuts regularly may experience small but measurable reductions in total cholesterol, LDL cholesterol, and triglycerides. Although the changes are modest, they appear consistently across many adults.

Walnuts can also replace foods that are high in saturated fat, such as processed snacks or fatty meats. Because saturated fat can raise LDL levels, this substitution may help improve cholesterol balance. Walnuts are calorie-dense, so portion size still matters. Eating about a small handful, or roughly one to two ounces per day, fits into most balanced diets.

11. Blueberries

Blueberries offer a simple way to support healthy cholesterol levels. They contain soluble fiber, which may help reduce low-density lipoprotein, often called bad cholesterol. Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body before it enters the bloodstream. A one-cup serving of fresh blueberries provides about four grams of fiber. This supports heart health without adding excess calories or fat.

Blueberries also provide plant compounds called anthocyanins, which give the fruit its deep blue color. These compounds act as antioxidants and may help support healthy high-density lipoprotein, known as good cholesterol. Blueberries also contain vitamin C and other antioxidants that help protect blood vessels from damage linked to high cholesterol.

Frozen blueberries provide similar nutritional benefits when stored properly. People can add blueberries to meals in simple ways. They can mix them into oatmeal or whole-grain cereal, stir them into low-fat yogurt, blend them into smoothies with other fruits, or add them to salads for natural sweetness.