5 Foods That Dietitians Recommend to Lower Your Cholesterol

Cholesterol is a fatty, wax-like substance naturally produced by the body and carried through the bloodstream. While essential for proper body function, helping to form new cells and produce hormones, most cholesterol is made by the liver, with only a small portion coming from dietary sources.

However, the term 'cholesterol' often brings to mind concerns about heart disease and heart attacks, which can occur when cholesterol levels in the blood become too high.

"Although the body needs cholesterol for certain functions, excess cholesterol in the blood can harm arteries, causing plaque buildup in blood vessels, potentially leading to heart attacks or strokes," explains Danielle Gaffen, RDN, registered dietitian nutritionist and nutrition consultant.

Not all cholesterol is the same: low-density lipoprotein (LDL) is considered the 'bad' cholesterol, while high-density lipoprotein (HDL) is referred to as the 'good' cholesterol.

The foods you eat can significantly impact your cholesterol levels.

"When dealing with high cholesterol, altering your diet should be the first step," advises Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group. Certain foods rich in trans or saturated fats can elevate cholesterol, while fiber-packed and plant-based options can help reduce it. "While diet isn't always the main factor, it plays a crucial role in supporting or hindering your efforts to lower cholesterol," Moskovitz adds.

The saying 'You are what you eat' holds true, and modifying your diet is often a smart place to begin.

"Diet plays a pivotal role in clearing excess cholesterol from your bloodstream," says Michelle Routhenstein, MS, RD, CDE, CDN, a cardiology dietitian and owner of Entirelynourished. "Many clients come to me after eliminating red meat, fast food, and processed items from their diets, yet their cholesterol remains high. This usually happens because they haven't incorporated the right therapeutic foods to actively remove cholesterol from their arteries."

Here, dietitians share the foods that can help lower cholesterol. By adding more of these to your diet, you can see your cholesterol numbers drop.

High-Fiber Foods

Eating fiber-rich foods, like fruits, vegetables, legumes, whole grains, and oats, can effectively reduce cholesterol levels.

"Fiber helps lower cholesterol by binding to cholesterol particles in the body and moving them through the digestive system for elimination," explains Moskovitz. There are two main types of dietary fiber—soluble and insoluble—and both play a key role in supporting overall health.

"In the stomach, soluble fiber absorbs water and forms a thick, gel-like substance," explains Gaffen. "This process helps lower LDL, or 'bad' cholesterol."

However, it's important to gradually increase fiber in your diet instead of making a sudden jump to avoid discomfort.

"Introducing fiber too quickly can cause digestive issues such as bloating, gas, and constipation," says Gaffen. She also advises drinking plenty of fluids to help prevent constipation.

So, how much soluble fiber should you aim to consume daily? Gaffen recommends aiming for at least five to ten grams of soluble fiber each day.

Fruits and vegetables

Nutritionists consistently recommend increasing your intake of fruits and vegetables, as they are packed with fiber, essential nutrients, minerals, and vitamins.

"To maintain a healthy heart, it's important to include fiber-rich fruits like blueberries, raspberries, apples, pears, and oranges, as well as vegetables such as artichokes, broccoli, and cauliflower," advises Moskovitz.

"I love artichokes for their high inulin content, a type of fiber that helps significantly lower cholesterol," shares Routhenstein. "Blackberries are also great because they contain insoluble fiber that aids in removing cholesterol from the body."

Legumes

Beans and lentils are both legumes that are rich in soluble fiber and contain plant compounds called sterols and stanols, which help support cholesterol reduction.

"Sterols and stanols mimic cholesterol in the body and block the absorption of cholesterol from the foods you eat," explains Gaffen.

Moskovitz adds, "These plant-based compounds are naturally found in foods like beans, lentils, brown rice, quinoa, oat bran, almonds, walnuts, and pumpkin seeds."

Whole Grains

Whole grains are a key component of a balanced diet and are rich in dietary fiber. Examples include barley, brown rice, bulgur, oats, quinoa, and whole wheat.

"Soluble fiber binds to cholesterol and its precursors in the digestive system, helping to remove them from the body before they can be absorbed," says Grace Clark-Hibbs, MDA, RDN, registered dietitian and owner of Nutrition with Grace.

Routhenstein recommends barley for its high beta-glucan content, a type of soluble fiber that binds to cholesterol and helps eliminate it from the body during bowel movements.

Healthy Fats

While adding more fats to an already fat-heavy diet may seem like a poor choice, the key is choosing the right type of fat, as healthy fats are an essential part of a balanced diet.

"Healthy fats, including monounsaturated and polyunsaturated fats, can lower LDL cholesterol and decrease the risk of heart disease when swapped with saturated fats," says Ashley Larsen, RDN, a registered dietitian and nutrition consultant based in California.

Nuts

Nuts are packed with protein, fiber, and healthy fats, and are well-known for their ability to help reduce LDL cholesterol levels.

"Walnuts are the only nuts that provide a substantial amount of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is essential for lowering cholesterol," explains Larsen. "Try to incorporate one serving of nuts or seeds into your daily routine, which is about a quarter cup or the amount that fits in the palm of your hand."

Seeds

Seeds like chia, flaxseed, pumpkin, and sunflower are loaded with protein, fiber, and essential minerals. Some even contain heart-healthy omega-3 fatty acids.

"Ground flaxseeds are among the richest plant-based sources of omega-3 fatty acids, which help reduce both total and LDL cholesterol," explains Clark-Hibbs. "This is achieved by stimulating the reverse cholesterol transport system, which moves excess cholesterol to the liver for processing and excretion."

And Add Some Exercise

While diet plays a key role in lowering cholesterol, incorporating regular exercise can help make more significant lifestyle changes.

"While diet alone can have a positive impact on cholesterol, combining it with exercise will yield the best results," says Clark-Hibbs. "Aim for 30 minutes of physical activity five days a week to experience these benefits."

Moskovitz points out, "Genetics also play a significant role in contributing to high cholesterol levels."