Cholesterol is one of the ways your doctor can measure your heart health. High cholesterol levels mean you are at an increased risk of heart disease and stroke. Certain foods are linked to high cholesterol. Those include processed foods like chips and cookies, fast food, processed meats like bacon and sausage, and fried foods. On the other hand, the right foods can lower your cholesterol, especially when combined with a healthy lifestyle that includes regular exercise and managing your stress. 

So, you’ve just had a check-up, and the doctor mentioned the “C-word”: cholesterol. Before you start to panic and imagine a future without your favorite foods, take a deep breath. The news might be better than you think.

First, let’s keep it simple. There are two main types of cholesterol:

• LDL (Low-Density Lipoprotein): Think of this as the “lousy” cholesterol. It’s the stuff that can build up in your arteries and cause problems.
• HDL (High-Density Lipoprotein): This is the “helpful” cholesterol. It acts like a cleanup crew, picking up excess cholesterol and taking it back to the liver.

Your goal is to lower the lousy LDL and, if possible, give the helpful HDL a boost. And one of the most powerful tools you have to do this is right in your kitchen. Making smart food choices doesn’t have to be a chore. It can be delicious!

Here are our top 10 foods to add to your diet to help manage your cholesterol naturally.

1. Oats and Barley

Oats and other whole grains, such as barley and brown rice, contain fiber that can help reduce your “bad” cholesterol, known as LDL. This is the breakfast of champions for a reason! Oats and barley are packed with a type of soluble fiber called beta-glucan. Think of beta-glucan as a sponge. As it moves through your digestive tract, it soaks up cholesterol, preventing it from being absorbed into your bloodstream.

• How to Eat It: A warm bowl of oatmeal is a classic start. You can also add barley to soups and stews or use it as a substitute for rice.

2. Beans and Legumes

Beans, lentils, peas, and chickpeas are plant-based sources of protein that are high in fiber. They can help lower your bad cholesterol and fight heart disease while you enjoy a variety of flavors, whether in a soup, as a side dish, or as an ingredient in a meatless burger. From kidney beans to lentils and chickpeas, this food group is a fiber superstar. They are full of soluble fiber that keeps you feeling full, aids digestion, and is fantastic for lowering that lousy LDL cholesterol.

• How to Eat It: Add chickpeas to your salad, make a hearty lentil soup, or enjoy a three-bean chili.

3. Avocados

Yes, this creamy delight is on the list! Avocados are a fantastic source of monounsaturated fats, which are heart-healthy fats that can lower LDL levels. Even better, they’ve been shown to help raise the helpful HDL levels. It’s a win-win.

• How to Eat It: Spread it on whole-wheat toast, slice it into a salad, or blend it into a smoothie for extra creaminess.

4. Nuts (Especially Almonds and Walnuts)

A handful of nuts makes for a satisfying and heart-smart snack. Almonds are rich in healthy fats, fiber, and plant sterols, while walnuts are a great source of plant-based omega-3 fatty acids. Both work to lower LDL.

• How to Eat It: Grab a small handful for a snack, sprinkle chopped nuts on your yogurt or oatmeal, or add them to a stir-fry. Just watch your portions, as they are high in calories!

5. Fatty Fish (Like Salmon and Mackerel)

Fish like salmon, mackerel, herring, and sardines are swimming in omega-3 fatty acids. These incredible fats don’t directly lower LDL, but they are amazing for your overall heart health. They can lower blood pressure and reduce the risk of blood clots. By improving your overall heart health, you put yourself in a better position to manage cholesterol.

• How to Eat It: Aim for two servings a week. Try baking or grilling your fish instead of frying to keep it healthy.

6. Extra Virgin Olive Oil

The heart of the Mediterranean diet, extra virgin olive oil, is a potent source of monounsaturated fats and antioxidants. Using it in place of saturated fats (like butter or lard) can have a significant impact on lowering your LDL cholesterol.

• How to Eat It: Use it to make salad dressings, drizzle it over roasted vegetables, or use it for light sautéing.

7. Apples, Grapes, and Citrus Fruits

An apple a day might help keep the cardiologist away! These fruits are rich in pectin, another type of soluble fiber that works wonders on LDL cholesterol.

• How to Eat It: These are the easiest snacks around! Grab an apple on your way out the door, slice an orange for a juicy treat, or enjoy a bunch of grapes.

8. Soy Foods

Foods made from soybeans, like tofu, edamame, and soy milk, are a great plant-based protein source. Studies show that consuming about 25 grams of soy protein a day can help lower LDL by 5% to 6%.

• How to Eat It: Try a tofu scramble, snack on steamed edamame, or switch to unsweetened soy milk for your cereal.

9. Eggplant and Okra

These two vegetables might not be the first things you think of, but they are low in calories and excellent sources of—you guessed it—soluble fiber.

• How to Eat It: Grill or roast eggplant slices for a delicious side dish. Okra is a traditional thickener for gumbos and stews.

10. Dark Chocolate

Who said eating healthy can’t include an indulgence? When you’re craving something sweet, reach for some dark chocolate with a cocoa content of at least 70%. We saved the best for last! High-quality dark chocolate (75-85% cocoa or higher) contains flavonoids and antioxidants that have been shown to help lower LDL levels. The key here is moderation.

• How to Eat It: Enjoy one or two small squares as a treat. Don’t go for the sugary milk chocolate bars; it has to be the dark, slightly bitter stuff to get the benefits.

Conclusion

If your aim is to improve your overall health, start with your shopping list. Be sure to add these foods to your diet, along with regular exercise and other healthy lifestyle habits, to help lower your cholesterol levels and reduce your risk of heart disease. Your fork is one of the most powerful tools you have for managing your cholesterol. By adding these delicious foods to your diet and, just as importantly, cutting back on foods high in saturated and trans fats (like processed snacks, fatty red meats, and full-fat dairy), you can take a huge step toward a healthier heart.