From the Guidelines
To reduce cholesterol, focus on foods rich in soluble fiber, healthy fats, and plant sterols, as recommended by the most recent guidelines 1. The best foods for reducing cholesterol include:
- Oatmeal, barley, and other whole grains that contain beta-glucan fiber, which helps lower LDL (bad) cholesterol 1
- Fatty fish like salmon, mackerel, and sardines that provide omega-3 fatty acids, reducing triglycerides and inflammation 1
- Nuts, especially almonds and walnuts, that contain plant sterols and healthy fats, improving cholesterol profiles 1
- Beans and legumes that offer protein without saturated fat, while providing soluble fiber 1
- Fruits like apples, citrus, and berries that contain pectin fiber, helping to remove cholesterol 1
- Olive oil that can replace saturated fats in cooking, and avocados that provide monounsaturated fats, raising HDL (good) cholesterol 1
- Foods fortified with plant sterols, such as certain margarines and orange juices, that can block cholesterol absorption 1 These foods work by either blocking cholesterol absorption in the intestines, binding to cholesterol to remove it from the body, or reducing the liver's production of cholesterol. Key considerations for a cholesterol-reducing diet include:
- Aim for a dietary pattern that achieves 5% to 6% of calories from saturated fat, as recommended by the 2013 AHA/ACC guideline 1
- Consume plant stanols/sterols, at levels up to 2 g/d, to lower LDL cholesterol levels up to 15% 1
- Combine dietary changes with regular exercise and maintain a healthy weight for best results.
From the Research
Foods for Reducing Cholesterol
The following foods have been identified as beneficial for reducing cholesterol levels:
- Phytosterols: found in plants, these compounds inhibit cholesterol absorption, thereby reducing total- and LDL cholesterol 2, 3, 4
- Omega-3 fatty acids: found in fish oil, these fatty acids have been associated with significant hypotriglyceridemic effects and concurrent modifications of other risk factors associated with cardiovascular disease 2, 3, 4, 5
- Fatty fish: rich in omega-3 fatty acids, these fish can help lower triglycerides and raise HDL-cholesterol 5
- Plant-based diets: diets rich in healthful complex carbohydrates, such as whole grains, fruits, and vegetables, can help reduce CVD risk 5
- Mediterranean diet: this diet, which emphasizes whole grains, fruits, vegetables, low-fat dairy, and fish or other omega-3 fatty acids, has been shown to lower CVD and total mortality 5
Mechanisms of Action
The mechanisms by which these foods reduce cholesterol levels are:
- Inhibition of cholesterol absorption: phytosterols inhibit the absorption of cholesterol in the gut, thereby reducing total- and LDL cholesterol 2, 3, 4
- Reduction of triglycerides: omega-3 fatty acids have been shown to reduce plasma triglyceride concentrations 2, 3, 4, 5
- Modification of other risk factors: omega-3 fatty acids have been shown to modify other risk factors associated with cardiovascular disease, including platelet function and pro-inflammatory mediators 2, 3, 4