9 Foods That’ll Lower Your Cholesterol Naturally
Updated: Mar. 22, 2021
Eat foods that are known to lower LDL (bad) cholesterol or increase HDL (good) cholesterol, like high-fibre, plant-based foods.
Oats
A bowl of oatmeal contains 1 to 2 grams of soluble fibre. This type of fibre binds to cholesterol and helps your body flush it out. Not a fan of hot cereal in the morning? Try our healthy homemade cereal.
Beans
Like oatmeal, beans are rich in soluble fibre; they flush out unwanted cholesterol with each bite. They’re also high in protein, so they’ll keep you full hours after your meal. Just add 1/2 cup to your daily lunch salad or try our beans, greens and butter side dish.
Whole grains
Whole grains like barley and brown rice are loaded with vitamins and minerals. They’re also rich in soluble fibre, keeping your LDL cholesterol low. Make sure to read your labels, though. (Try our recipe for brown rice with vegetables.)
Nuts
Nuts may be the easiest heart-healthy snack out there! Whether you enjoy a handful of walnuts or almonds on their own or whip up a custom trail mix, a serving of nuts is high in healthy fats proven to promote heart health. They also contain plant compounds that block cholesterol from absorbing into your gut. Prefer to have a nut spread? Here’s our guide to nut butters.
Apples
An apple a day keeps the cardiologist away! Just make sure you’re not peeling your apples before eating them. Apple skins contain pectin, a plant-based type of soluble fibre. That means your snack will satisfy your cravings while helping you eliminate that LDL cholesterol. Read up on the surprising health benefits of this fruit.
Avocados
They’re creamy, delicious and keep your heart healthy. Whether enjoyed as guacamole with fresh vegetables or smeared on whole grain bread for avocado toast, avocados provide vital nutrients. The fatty acids in this fruit lower cholesterol and are an important part of the heart-healthy Mediterranean diet. (Also, try our chilled avocado soup.)
Berries
Berries are loaded with antioxidants to help you prevent chronic disease, get glowing skin and lower cholesterol, too. Berries contain a plant compound that not only lowers LDL (bad) cholesterol but also raises your HDL (good) cholesterol. Mix a handful into your morning chia pudding.
Dark chocolate
Chocoholics rejoice—you can now enjoy your favourite sweet treat guilt-free! Research has found that eating dark chocolate can lower LDL cholesterol, lower blood pressure and increase HDL cholesterol. Just be sure to opt for treats with dark chocolate, as most chocolate candy is high in sugar. (Here’s what happens to your body when you eat chocolate.)
Garlic
Cooking with garlic won’t just make your house smell like an Italian restaurant; it could keep your heart healthy, too. Garlic contains plant compounds that have been shown to lower cholesterol. Garlic supplements have the most benefit, but we certainly wouldn’t say no to trying a garlic-heavy recipe for dinner.
This story was originally published in February, 2019.
Next, learn what doctors do to lower their high cholesterol.
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