12 Foods That Lower Cholesterol Naturally

See all 12 foods that can improve your cholesterol.

 

 

1. Oats

If you’re looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.
Heart-healthy breakfast: Banish bland oats with this Blueberry Almond Oatmeal recipe from Flat Belly Diet.

2. Red wine

High-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. When individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.
Cholesterol-lowering dinner: Prepare this Red Wine with Chicken recipe any night of the week—only six ingredients required.

3. Salmon & fatty fish

Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. Replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%.

Omega-3-rich pasta dish: Become a fan of fish with this delicious Penne with Salmon and Roasted Vegetables recipe.

4. Nuts

People who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control—1.5 ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks.

Satisfying snack: Sprinkle toasted walnuts onto this sweet yogurt parfait for an afternoon treat.

5. Beans

Beans are good for your heart. 1/2 cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your day's fiber needs.
Heart-smart speedy supper: Get dinner on the table fast with this almost-instant black bean chili.

6. Tea

While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. Black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease.
Better beverage: Swap out your latte for black tea twice a week, or add brewed tea to this frosty, tea-infused dessert.

7. Chocolate

This powerful antioxidant helps build HDL cholesterol levels. Cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.
Guilt-free dessert: Whip up a batch of dark chocolate–covered strawberries for a heart-healthy treat.

8. Margarine

Switch to a margarine with plant sterols, such as Promise activ or Benecol, to help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption. Women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.
Side dish swap: Trade butter for Promise activ Light Spread in these whipped sweet potatoes.

9. Spinach

This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Just 1/2 cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.
Superstar salad: Start your meal with this spinach and mandarin orange recipe.

10. Avocado

Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation.
Heart-smart soup: Try a new spin on a chicken soup recipe. Add spices and creamy avocado for a Mexican flair.

11. Garlic

Aside from adding zing to almost any dish, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day.
Very good veggie: Take a fresh spin on your basic green bean side dish by adding garlic and ginger.

12. Olive oil

This common cooking ingredient can help your health. Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat! Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.

Perfect Pasta: Linguine pairs with tender scallops and crisp asparagus in a lemon and olive oil sauce for a healthy pasta dinner.