ESPOur diets can either add or lower bad cholesterol. To lower cholesterol, focus on eating fiber-rich foods, healthy fats, and plant-based proteins. The best foods include oats, barley, beans, nuts (almonds, walnuts), fatty fish (salmon, mackerel), olive oil, avocados, and berries. These foods reduce LDL ("bad") cholesterol by blocking its absorption, increasing fiber intake, and providing heart-healthy unsaturated fats.
Top Foods to Lower Cholesterol
• Oats & Whole Grains: Oats, barley, and whole-grain cereals contain soluble fiber that reduces LDL cholesterol.
• Beans & Legumes: Kidney beans, lentils, chickpeas, and black-eyed peas are high in soluble fiber and take time to digest, helping to lower cholesterol.
• Nuts: Almonds and walnuts are high in fiber and healthy fats. A handful (about 1.5 ounces) daily can modestly reduce LDL.
• Fatty Fish: Salmon, tuna, and mackerel are rich in omega-3 fatty acids, which lower triglycerides and boost heart health.
• Fruits & Veggies: Berries, apples, pears, and citrus fruits are high in soluble fiber. Leafy greens, broccoli, and Brussels sprouts also help.
• Healthy Oils & Fats: Olive oil, avocado oil, and canola oil provide unsaturated fats that improve cholesterol levels.
• Soy: Soybeans, soy milk, and tofu contain soy protein that can help lower cholesterol.
