15 Foods That Lower Cholesterol Naturally ( Recipes & Supplements)

High cholesterol can increase your risk of heart disease and stroke — but with the right diet, you can take control. Here are 15 cholesterol-lowering foods backed by science, along with product suggestions and easy ways to add them to your daily meals.

1. Oats

Oats are rich in beta-glucan, a type of soluble fiber that forms a gel in your digestive tract. This gel binds to cholesterol, helping flush it from your body. Eating just 3 grams of beta-glucan daily can reduce LDL (bad cholesterol) by up to 10%.

Try This:

Start your day with Quaker Old Fashioned Oats topped with fresh berries, almond butter, and a sprinkle of cinnamon.

2. Barley and Whole Grains

Whole grains like barley, brown rice, and quinoa contain soluble fiber and antioxidants that help lower LDL cholesterol and support healthy digestion.

Try This:

Replace white rice with Bob’s Red Mill Pearl Barley in soups, salads, or grain bowls for a nutty flavor and heart benefits.

3. Beans and Lentils

Beans are low in fat and packed with soluble fiber, which slows the absorption of cholesterol in the bloodstream. They also promote satiety, making them great for weight management.

Product Tip:

Stock up on organic canned beans from Eden Foods — ready to use and BPA-free.

Quick Meal Idea:

Toss black beans with avocado, lime juice, and sweet corn for a refreshing cholesterol-friendly salad.

4. Nuts (Almonds, Walnuts, Pistachios)

Nuts are high in unsaturated fats and plant sterols — both shown to lower cholesterol levels. They also support artery health by reducing inflammation.

Snack Smart:

Grab a pack of Wonderful Pistachios No Shells for an easy, heart-smart snack at work or on the go.

5. Fatty Fish

Fish like salmon, mackerel, and sardines provide omega-3 fatty acids, which help lower triglycerides and boost HDL (good cholesterol).

Recommended Brand:

Wild Planet Sardines are rich in EPA and DHA, sustainably sourced, and come in BPA-free packaging.

6. Avocados

Avocados are a great source of monounsaturated fats and fiber, both of which support heart health. They also contain potassium, which can help manage blood pressure.

Try This:

Smash avocado on whole-grain toast with tomato, lemon juice, and a sprinkle of hemp seeds.

7. Olive Oil

Extra virgin olive oil is loaded with polyphenols and healthy fats that reduce LDL and inflammation. It's a key ingredient in the cholesterol-lowering Mediterranean diet.

Product Tip:

Drizzle California Olive Ranch Extra Virgin Olive Oil on salads, pastas, or roasted veggies.

8. Fruits High in Pectin (Apples, Citrus, Grapes)

Pectin is a soluble fiber that binds cholesterol and removes it through digestion. Fruits like apples, oranges, and grapes are also rich in antioxidants.

Quick Recipe:

Mix chopped apples and oranges with mint and lemon juice for a quick fruit salad.

9. Soy Products

Replacing red meat with soy protein may help lower LDL levels. Tofu, tempeh, soy milk, and edamame are all good options.

Try This:

Add WestSoy Organic Soymilk to your breakfast smoothies or stir-fry soft tofu with vegetables and garlic.

10. Vegetables (Especially Okra & Eggplant)

These vegetables are low in calories and high in fiber. Okra’s sticky texture comes from mucilage, which traps cholesterol and carries it out of the body.

Recipe Idea:

Slice eggplant, brush with olive oil, sprinkle with herbs, and roast for a satisfying side dish.

11. Green Tea

Green tea contains catechins, which help inhibit cholesterol absorption and promote fat breakdown. Drinking 2–3 cups a day can make a difference.

Drink Pick:

Choose Ito En Unsweetened Green Tea — it’s convenient, refreshing, and sugar-free.

12. Dark Chocolate (in Moderation)

Dark chocolate is rich in flavonoids, which may reduce LDL and improve blood vessel function. Look for chocolate with at least 70% cocoa content.

Snack Tip:

Enjoy a square of Lindt Excellence 85% Cocoa with a handful of almonds for a heart-healthy treat.

13. Flaxseeds & Chia Seeds

Both seeds offer a unique blend of omega-3s and soluble fiber. They reduce inflammation and support healthy cholesterol levels.

Add To:

Oatmeal, smoothies, or baking. Use Bob’s Red Mill Flaxseed Meal for easy mixing.

14. Dark Leafy Greens

Leafy greens like kale, spinach, and collards contain lutein, which helps arteries resist cholesterol buildup.

Easy Dish:

Massage kale with olive oil and lemon juice for a quick 5-minute salad.

15. Foods Fortified with Plant Sterols

Plant sterols mimic cholesterol and reduce its absorption in the digestive tract. You’ll find them in fortified margarine, juice, and yogurts.

Product Example:

Benecol Margarine is clinically proven to reduce LDL when used daily.

Want an Extra Boost?

Even with a balanced, cholesterol-lowering diet, sometimes your body needs extra support. That’s where targeted supplements can make a difference.

One trusted option is Nature Made CholestOff Plus, which contains plant sterols and stanols clinically proven to reduce LDL cholesterol when taken consistently. For those who prefer a broader nutrient approach,

NOW Supplements Red Yeast Rice with CoQ10 has been widely studied for its potential cholesterol-lowering benefits, especially when paired with lifestyle changes. Another strong choice is Omega-3 Fish Oil from brands like Nordic Naturals Ultimate Omega, which supports triglyceride reduction and overall heart health. If you’re plant-based, consider Ground Flaxseed or Chia Seed supplements for a daily dose of fiber and omega-3s.

Always consult your doctor before starting new supplements, particularly if you’re on prescription medications such as statins or blood pressure drugs. Supplements are most effective when used as part of a holistic strategy — not as replacements for healthy eating.

Other Smart Tips to Lower Cholesterol

• Stay Active: Aim for at least 150 minutes of moderate aerobic exercise weekly. Brisk walking, cycling, swimming, or dancing are all great options to boost HDL and lower LDL.

• Improve Your Cooking Oils: Replace butter or shortening with extra virgin olive oil or avocado oil to reduce saturated fat intake.

• Eat More Fiber: Incorporate at least 25–30 grams of fiber daily by adding oats, barley, beans, and vegetables to meals.

• Manage Stress: Chronic stress can raise cholesterol and blood pressure. Try yoga, meditation, or even simple breathing exercises.

• Get Regular Check-Ups: Track your cholesterol levels through blood tests every 6–12 months to monitor progress.

Your Next Steps Toward Lower Cholesterol

If you’re looking for foods that naturally lower cholesterol, this list is your go-to. Combine smart food choices with trusted supplements and a healthy lifestyle — and you’re on the right path.

Ready to take action? Start by adding a few of these foods to your grocery list today and check out our top supplement picks here. Your heart will thank you.