WHAT ARE CHOLESTEROL LOWERING FOODS?

Cholesterol-lowering foods work mainly by reducing LDL (“bad”) cholesterol, improving HDL (“good”) cholesterol, and lowering inflammation.

Here is a clear, evidence-based list, grouped by how they help.

🥣 1. High-soluble fiber foods (most powerful)

Soluble fiber binds cholesterol in the gut and removes it from the body.

Best choices:

• Oats & oat bran
• Barley
• Beans (black beans, kidney beans, chickpeas, lentils)
• Apples, pears
• Okra, eggplant
• Psyllium husk

👉 Aim for 5–10 g soluble fiber/day

🥑 2. Healthy fats (replace saturated fat)

These lower LDL and support heart health.

Monounsaturated fats

• Olive oil (extra virgin)
• Avocado
• Nuts (almonds, peanuts, cashews)

Polyunsaturated fats (especially Omega-3)

• Fatty fish: sardines, mackerel, salmon, tuna
• Chia seeds, flaxseeds
• Walnuts

👉 Eat fish 2–3 times/week

🌰 3. Nuts & seeds

• Almonds, walnuts, pistachios
• Sunflower seeds, sesame seeds

👉 ~30 g/day can reduce LDL by 5–10%

🍓 4. Fruits & vegetables rich in antioxidants

They reduce oxidation of LDL (key in artery damage).

Top picks:

• Berries (strawberries, blueberries)
• Citrus fruits (orange, pomelo)
• Leafy greens (spinach, kale)
• Cruciferous vegetables (broccoli, cabbage)

🌱 5. Plant sterols & stanols (cholesterol blockers)

They compete with cholesterol absorption in the intestine.

Natural sources:

• Nuts, seeds
• Legumes
• Whole grains

Fortified foods (if available):

• Sterol-enriched spreads, milk, yogurt

👉 Can lower LDL by 5–15%

🍵 6. Tea & soy

• Green tea, black tea
• Soy foods: tofu, tempeh, edamame, soy milk

👉 Soy protein may reduce LDL modestly

🍚 7. Whole grains (instead of refined carbs)

• Brown rice
• Quinoa
• Whole-wheat bread
• Millet

🚫 Foods to limit (very important)

These raise LDL:

• Fatty red meat
• Processed meats
• Butter, ghee
• Full-cream dairy
• Coconut & palm oil
• Fried & sugary foods

Simple daily cholesterol-lowering plate

• ½ plate: vegetables
• ¼ plate: whole grains
• ¼ plate: fish/legumes/tofu
• Fat: olive oil or nuts

Key takeaway

👉 Eat fiber + healthy fats + plant-based foods
👉 Replace saturated fat, don’t just “add” healthy foods
👉 Consistency matters more than perfection