5 Foods That May Help Lower Your Cholesterol Naturally

Millions of Americans have high cholesterol, one of the risk factors for heart disease. High cholesterol usually develops without any symptoms, which means you could have it without knowing it — but the good news is that small dietary changes may make a big difference.

Kunal Patel, MD, and our team at NJ Cardiovascular Institute specialize in high cholesterol, and understanding how foods may affect cholesterol levels can empower you to take control of your heart health naturally. Here’s how to get started.

How your diet affects your cholesterol levels

Cholesterol is a waxy, fat-like substance that’s found in every cell of your body. You need some cholesterol to support bodily functions like producing hormones, vitamin D, and digestive bile.

But too much cholesterol — particularly low-density lipoprotein (LDL) or “bad” cholesterol — can build up in your arteries and increase your risk of heart attack or stroke. On the other hand, high-density lipoprotein (HDL), the “good” kind, helps carry cholesterol to where it can be removed from your bloodstream.

While your body produces cholesterol naturally, your diet also plays a key role in your overall cholesterol levels. Trans fats from processed foods can raise LDL cholesterol, but other types of foods can help lower LDL, raise HDL, and improve your overall heart health.

If you’re looking to achieve healthier cholesterol numbers, Dr. Patel recommends incorporating five common foods into your meals.

1. Oats and other whole grains

Oats are rich in soluble fiber, particularly beta-glucan. This type of fiber helps reduce LDL cholesterol by forming a gel-like substance in your digestive tract that traps cholesterol-rich bile acids and removes them from your body.

Starting your day with a bowl of oatmeal or adding barley, whole wheat, and brown rice to your meals can gradually lower cholesterol and provide fiber to improve digestion.

2. Fatty fish like salmon

Fatty fish, including salmon, mackerel, sardines, and tuna, are high in omega-3 fats. Omega-3s help reduce your triglyceride levels, lower blood pressure, and slow the growth of plaque in arteries.

Eating fatty fish two to three times a week may help raise your HDL cholesterol and support overall heart health. Grilling, baking, or broiling fish (instead of frying) helps preserve its benefits without adding additional fat.

3. Nuts, especially almonds and walnuts

Nuts are packed with healthy monounsaturated fats, fiber, and plant sterols, all of which support lower cholesterol levels. Walnuts are especially rich in omega-3s, and almonds can help reduce LDL when eaten regularly.

A small handful of unsalted nuts makes a heart-healthy snack, but be mindful of portion size since nuts are calorie-dense.

4. Avocados

Avocados are another rich source of monounsaturated fats, which may help lower LDL cholesterol and help you maintain or increase HDL. They also contain fiber and potassium, which benefit blood pressure and heart function.

Try adding avocado to salads, sandwiches, or smoothies for a creamy, heart-smart boost.

5. Legumes like beans, lentils, and chickpeas

Legumes are another excellent source of soluble fiber and plant-based protein. Regularly eating beans, lentils, and chickpeas can reduce LDL cholesterol and help you feel fuller longer. Replacing animal protein with legumes a few times per week can lower your overall fat intake as well.

Whether your cholesterol numbers are higher than you’d like or you simply want to take a more proactive approach to your heart health, incorporating these cholesterol-lowering foods into your daily diet is a simple and natural way to support your heart.

Dr. Patel and our team are here to answer your questions and provide personalized guidance, along with prescription medication, if needed. Combined with regular exercise, stress management, and routine check-ups, your diet can be one of the most powerful tools in protecting your cardiovascular health.

Learn more about how nutrition affects your heart health with a consultation at NJ Cardiovascular Institute in Elizabeth, Lakewood, Paramus, and Secaucus, New Jersey. Call us at 201-866-7000 or send us a message online to get started.