Doctors Swear by These 11 Foods That Lower Cholesterol Naturally

High cholesterol is one of the silent threats to your health, quietly building up in your arteries and putting your heart at serious risk. Over time, high levels of LDL (bad) cholesterol can lead to clogged arteries, increased blood pressure, heart attacks, and even strokes.

It’s a serious issue millions face, often without realizing it—until it’s too late. But the good news? You can take natural steps to lower cholesterol and protect your heart before things get dangerous.

A big part of the problem is what’s on your plate. Processed foods, saturated fats, sugary snacks, and trans fats are some of the biggest culprits behind rising cholesterol levels.

Combine that with a lack of exercise and stress, and it becomes a recipe for heart trouble.

Doctors suggest that changing what you eat will have a powerful impact, not just on cholesterol, but on your overall heart health.

In today’s article, I’ve rounded up 11 doctor-recommended foods that don’t just taste great, but work naturally to lower cholesterol and support a stronger, healthier heart. Add these to your daily diet, and your body—and your heart—will thank you.

You might really like this article from Harvard Health about cholesterol.

Before you start

It’s important to note that as we age, our bodies change, and they have different needs and unique challenges. Please keep up with doctor’s visits, have your BP and cholesterol checked regularly and listen to your body.

We can’t ignore little aches and pains like we did when we were 25.

Let’s get to the 11 foods doctors recommend to lower cholesterol and strengthen your heart.

11 foods to help lower cholesterol

Here are 11 top foods to help lower cholesterol, strengthen your heart and protect your overall health. If you’re thinking about changing up your diet, make sure to speak to your doctor first.

Legumes

Legumes, such as beans, lentils, and peas, are a great source of protein and fibre. These plant-based proteins have been linked to lower cholesterol levels in the body. They also contain no saturated fat and are low in calories, making them a great addition to any diet.

Try adding more legumes to your meals. You can use them as a substitute for meat in dishes like chili or add them to salads and soups.

Avocados

Avocados are not only delicious but also packed with heart-healthy monounsaturated fats. These healthy fats can help lower LDL cholesterol levels while also increasing HDL (good) cholesterol.

Studies have shown that adding avocados to your diet can decrease total cholesterol, LDL cholesterol, and triglyceride levels.

Add some avocado slices to your morning toast or incorporate them into a dip for a healthy snack option. Avocados are also a great addition to your morning smoothie. Oh, and let’s not forget guacamole! Yum!

Nuts

Nuts, such as almonds, walnuts, and pistachios, are nutrient-dense foods that can help lower cholesterol levels. They are rich in healthy fats, fibre, and plant sterols, which have been shown to reduce LDL cholesterol levels.

However, nuts are also high in calories, so it’s important to enjoy them in moderation and choose unsalted varieties to avoid excess sodium intake.

Fatty Fish

Fatty fish, like salmon, tuna, and sardines, are excellent sources of omega-3 fatty acids. These healthy fats can lower LDL cholesterol levels and reduce the risk of heart disease.

For maximum health benefits, try to incorporate fatty fish into your diet at least twice a week. If you’re not fussy about fish, you can substitute fish oil pills, but these do not have the same health benefits as real fish.

Here’s a good article from Healthline on the top fish oil supplements to take.

Whole Grains

Whole grains, such as oats, quinoa, and brown rice, are high in soluble fibre, which can help reduce cholesterol absorption into the bloodstream. They also contain other heart-healthy nutrients like antioxidants and plant sterols.

Start your day with a bowl of oatmeal or swap out white bread for whole grain options to reap the benefits of these nutritious foods.

Fruits and Berries

Fruits and berries are not only delicious but also packed with nutrients that can help lower cholesterol. They are high in fibre, antioxidants, and phytochemicals, which have been shown to decrease LDL cholesterol levels.

Incorporate a variety of fruits and berries into your diet to reap their health benefits. Toss them in a smoothie or over a bowl of yogurt, or just eat them naturally!

Craving sugar? Before you reach for an unhealthy sugary treat, grab some fruit first and satisfy your sweet tooth naturally while protecting your health!

You might really enjoy this article about how I quit sugar for 30 days and my results.

Dark Chocolate

Yes, you read that right—dark chocolate can actually help lower your cholesterol levels!

Dark chocolate (especially varieties with 70% cocoa or more) is rich in flavonoids—natural antioxidants that can help lower LDL (bad) cholesterol and boost HDL (good) cholesterol. These compounds also improve blood vessel function and reduce oxidative stress, both of which are important for heart health.

Studies have shown that moderate consumption of dark chocolate may help reduce inflammation and even slightly lower blood pressure. That’s why many doctors include it as a smart treat in a heart-healthy diet. Just remember: it’s healthiest in small amounts and when it’s low in added sugars.

Garlic

Garlic is a powerful superfood that has been used for its medicinal properties since ancient times. It contains compounds that have been shown to lower LDL cholesterol levels and reduce blood pressure.

According to Medical News Today:

Consuming one clove of garlic per day, or 3–6 grams (g), can reduce cholesterol levels by 10%.

Incorporate garlic into your meals for a delicious and heart-healthy boost. Not fussy about garlic? You can use garlic supplements, but check out this article first before you purchase supplements.

Tea

Green tea, in particular, has gained popularity for its numerous health benefits, including lowering cholesterol levels. It contains catechins, which are antioxidants that can help improve blood vessel function and decrease LDL cholesterol levels.

Swap out your daily coffee for a cup of green tea to add some heart-healthy goodness to your routine. Not a fan of the taste of green tea? Add a touch of heart-healthy honey! This sweet treat also helps lower cholesterol.

Word of warning about green tea. Green tea does have caffeine in it, so enjoy it before 5 p.m.

Dark Leafy Greens

Leafy greens like spinach, kale, arugula, and collard greens are packed with nutrients that support heart health. Their high fibre content—especially soluble fibre—helps block the absorption of cholesterol in your digestive system.

Doctors often recommend leafy greens because they’re also rich in antioxidants, vitamins (like K, A, and C), and plant compounds like nitrates. These nutrients help lower blood pressure, reduce inflammation, and improve the function of blood vessels.

Adding a handful of greens to your meals each day is a simple and powerful way to protect your heart.

Olive Oil

Olive oil, especially extra virgin olive oil, is rich in monounsaturated fats—healthy fats that help lower levels of LDL (bad) cholesterol in your blood. At the same time, it helps maintain or even raise HDL (good) cholesterol, which works to carry excess cholesterol away from your arteries.

Doctors and heart health experts often recommend olive oil as a staple in a heart-healthy diet because it also contains powerful antioxidants called polyphenols. These compounds help reduce inflammation and protect your blood vessels from damage, which further lowers the risk of heart attacks and strokes.

Swapping out butter or margarine for olive oil in cooking or dressings is a simple, effective step toward better heart health.

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final thoughts on foods that lower cholesterol

While adding these foods into your diet alone won’t magically lower your cholesterol overnight, it’s important to maintain a balanced and healthy diet. Furthermore, adding regular exercise, managing stress, and avoiding unhealthy habits like smoking will also help to lower cholesterol and improve your health.

By adding these 11 foods to your diet, you will take a step in the right direction toward improving your cholesterol levels and overall heart health.

Make these delicious and nutritious foods a part of your daily routine today – your heart will thank you!