What Should I Eat to Lower my Cholesterol?

If you’re trying to lower your cholesterol, you don’t need to follow a strict diet or give up all of your favorite foods. Instead, focus on adding more foods that support heart health. Two of the most helpful places to start are fiber and healthy unsaturated fats. Foods such as vegetables, fruits, beans, lentils, oats, whole grains, nuts, seeds, avocados, and fish can all fit into a heart-healthy eating pattern.

Fiber is especially important for cholesterol management. Soluble fiber can help reduce the amount of cholesterol absorbed into your bloodstream. Good sources include oats, barley, beans, lentils, apples, citrus fruits, berries, and some vegetables. Try adding these foods regularly rather than worrying about finding a single “superfood” that will lower your cholesterol.

It’s also helpful to choose more sources of unsaturated fats in place of foods high in saturated fat. Olive oil, avocado, nuts, seeds, and fatty fish such as salmon are examples of foods that provide predominantly unsaturated fats. You don't have to avoid fat to improve your cholesterol—in fact, replacing some saturated fat with unsaturated fat can be beneficial for your heart health.

The goal isn't to create a list of foods you can and can't eat. It's to gradually build an eating pattern that includes more fiber-rich foods and healthy fats while still leaving room for the foods you enjoy. A registered dietitian can help you figure out practical changes that fit your preferences, lifestyle, and cholesterol goals.