Unfortunately, many Americans have elevated cholesterol levels that put them at a higher risk of cardiovascular events. While there are many factors that contribute to cholesterol levels, dietary habits play a huge role. Saturated fat, most commonly found in dairy and animal products, are a key contributor to elevated cholesterol. If you’ve been relying on cheese sticks for your snack every afternoon, cheese quesadillas for a quick dinner, and whole milk lattes every morning and suddenly find your cholesterol numbers creeping up above the normal range, there is good news: you can reduce your serum cholesterol levels naturally through dietary interventions.
What to Remove
Saturated fat is mostly found in animal products, such as full-fat dairy products, red meat, pork, eggs, butter, and others. Some plant-based products have saturated fat, including highly-processed foods, coconut products, and palm oil, but it is believed to be less dangerous compared to animal-sourced saturated fat. This is due to the differences in chain length of saturated fatty acids, with plants having more medium-length saturated fatty acids, and animal sources being made up of the more dangerous long-chain saturated fatty acids.
A great first step is to make simple swaps to your meals to reduce animal products and replace them with plants. Your latte can be made with soy instead of cow’s milk (bonus: it froths great), have extra beans in your tacos instead of beef, or tofu in your stir fry instead of chicken. These simple steps can go a long way while still allowing you to enjoy your favorite meals.
What to Add
Research shows that adding certain foods to your diet can help lower LDL cholesterol, reduce inflammation, improve blood vessel health, and lower your overall risk of heart disease. Fiber-rich, plant-based foods are key, and some foods stand out as stars with unique properties to help your body rid excess cholesterol. Try incorporating these foods into your diet:
- Oats: Oats contain a special type of soluble fiber called beta-glucan. When you eat oats, this fiber forms a gel-like substance in your digestive tract that traps cholesterol and bile acids, preventing them from being absorbed into your bloodstream. Your liver then pulls more cholesterol out of your blood to replace what was lost, lowering your LDL cholesterol. Studies show that eating about 3 grams of oat beta-glucan per day can lower LDL cholesterol by approximately 5-10%. That’s roughly equivalent to 1½ cups of cooked oatmeal. Oats also provide antioxidants called avenanthramides (found only in oats), which help reduce inflammation and relax blood vessels. They are also a good source of magnesium, iron, zinc, and B vitamins. It’s easy to incorporate oats into your lifestyle as oatmeal (hot, overnight, baked), granola, or blended into smoothies.
- Lentils: Lentils are a type of legume packed with soluble fiber, plant protein, and natural compounds called saponins and phytosterols, all of which help lower cholesterol. The soluble fiber works similarly to oats by trapping bile acids in the gut. Saponins bind directly to cholesterol in the digestive tract, blocking its absorption. Phytosterols also compete with cholesterol for absorption. Research shows that eating about ½ to ⅔ cup of cooked lentils (or other pulses like beans and chickpeas) per day can lower LDL cholesterol by about 5-7 mg/dL. Replacing meat with lentils as a protein source provides additional benefit, with plant protein reducing LDL by roughly 8 mg/dL compared to animal protein. Lentils are also one of the best food sources of folate (important for heart health), potassium (which helps control blood pressure), and iron. They have a low glycemic index, meaning they don’t spike blood sugar — an important bonus for people with diabetes or prediabetes. Try using lentils in soups (lower sodium broth is preferred for heart health), added to salads, or included in stews.
- Walnuts: Walnuts stand out among nuts because they are the richest nut source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that protects the heart. When you eat walnuts instead of foods high in saturated fat (like chips, cheese, or processed snacks), the healthy fats in walnuts directly lower LDL cholesterol. Studies show that eating walnuts regularly can lower LDL cholesterol by about 5–6 mg/dL. Walnuts also contain plant sterols that block cholesterol absorption, polyphenols that prevent LDL from becoming oxidized (a key piece in artery damage), and L-arginine, which helps blood vessels relax and stay flexible. Research also shows that walnuts improve the balance of healthy bacteria in the gut, which may also contribute to their heart-protective effects. Despite being calorie-dense, studies consistently show that adding walnuts to the diet does not cause weight gain. Try adding them to your oatmeal for an extra boost, as a snack on their own or with fruit, on top of salads, or used in savory recipes like pesto.
- Avocados: Avocados are rich in monounsaturated fats — the same type of heart-healthy fat found in olive oil. When avocados replace foods high in saturated fat (like butter or cheese), they lower LDL cholesterol by about 6–14 mg/dL, depending on how much you eat. Avocados decrease oxidized LDL, which is the form of cholesterol most likely to damage artery walls. These extra benefits appear to come from the antioxidant lutein and the phytosterols naturally present in avocados. A large study following over 110,000 people for 30 years found that eating two or more servings of avocado per week (1 serving = half an avocado) was linked to a 16% lower risk of heart disease. Like walnuts, avocados typically do not cause weight gain despite their calorie content. Avocados are also an excellent source of potassium (more than the acclaimed banana), fiber, folate, and vitamins E, C, and K. The healthy fats in avocados also help your body absorb fat-soluble vitamins from other foods you eat alongside them. Avocados can easily be diced and added to salads or on top of tacos, made into guacamole, or blended into sauces and dressings to make them creamy without the saturated fat that would typically come from dairy-based cream products.
- Berries: Berries are known for being some of the most antioxidant-rich foods available. Their deep colors come from compounds called anthocyanins, which have powerful effects on cholesterol, blood pressure, blood vessel health, and inflammation. Studies show that regular berry consumption can lower LDL cholesterol by about 8 mg/dL. Berries also reduce small, dense LDL particles and protect LDL from becoming oxidized. In one study, eating about 1 cup of blueberries per day for 6 months improved blood vessel flexibility and increased “good” HDL cholesterol, with effects that researchers estimated could reduce heart disease risk by 12–15%. Berries also lower blood pressure which can improve overall cardiovascular health. In one study, daily blueberry consumption reduced systolic blood pressure by 7 mmHg and diastolic blood pressure by 5 mmHg in women with elevated blood pressure, a clinically significant finding. Berries also feed beneficial gut bacteria, which may contribute to their heart-protective effects. Berries are versatile and can be included in smoothies, oatmeal, salads, or desserts.
Putting it All Together
No single food is a magic solution. The greatest benefit is always going to come from an overall dietary pattern that prioritizes plant-based foods and limits saturated fat, added sugars, and ultra-processed foods. A combined dietary approach rich in these foods can potentially lower LDL cholesterol by 30-40 mg/dL, which is comparable to some cholesterol-lowering medications. Always talk to your healthcare provider before making major changes to your diet, especially if you are taking cholesterol-lowering medications.
