From the Guidelines
To reduce cholesterol, focus on foods high in soluble fiber, healthy fats, and plant sterols, as recommended by the most recent guidelines 1.
Key Foods for Reducing Cholesterol
- Oatmeal, barley, and other whole grains contain beta-glucan fiber that helps lower LDL (bad) cholesterol 1.
- Legumes like beans, lentils, and chickpeas are excellent choices as they're rich in fiber and protein while being low in fat.
- Fatty fish such as salmon, mackerel, and sardines provide omega-3 fatty acids that raise HDL (good) cholesterol and lower triglycerides 1.
- Nuts, particularly walnuts and almonds, contain plant sterols and healthy monounsaturated fats that improve cholesterol profiles.
- Avocados, olive oil, and other sources of monounsaturated fats help reduce LDL while maintaining HDL levels.
- Fruits and vegetables, especially apples, citrus fruits, and berries, provide pectin and other fibers that bind cholesterol.
- Foods fortified with plant sterols and stanols, like certain margarines and orange juices, can block cholesterol absorption 1.
Dietary Recommendations
- Aim for a dietary pattern that achieves 5% to 6% of calories from saturated fat, as recommended by the American College of Cardiology/American Heart Association 1.
- Limit intake of saturated and trans-fatty acids, and substitute with unsaturated fatty acids from fish, vegetables, legumes, and nuts 1.
- Incorporate foods high in soluble fiber, healthy fats, and plant sterols into a balanced diet, while limiting saturated fats, trans fats, and dietary cholesterol found in fatty meats, full-fat dairy, and processed foods.
From the Research
Foods that Help Reduce Cholesterol
- Phytosterols: natural compounds that inhibit cholesterol absorption, reducing total- and LDL cholesterol 2, 3, 4
- Omega-3 fatty acids: associated with significant hypotriglyceridemic effects and modifications of other risk factors associated with cardiovascular disease 2, 3, 4, 5
- Foods high in unsaturated and low in saturated and trans fatty acids (e.g. rapeseed/canola oil) 6
- Foods with added plant sterols/stanols 6
- Foods high in soluble fiber (e.g. oats, barley, and psyllium) 6
- Avocados: moderate to large reductions in LDL cholesterol 6
- Turmeric: moderate to large reductions in LDL cholesterol 6
- Pulses, hazelnuts, walnuts, high-fiber/wholegrain foods, and green tea: small to moderate reductions in LDL cholesterol 6
- Soy protein, tomatoes, flaxseeds, and almonds: small reductions in LDL cholesterol 6