13 Foods to Lower Cholesterol Naturally Everyone Should Take

High cholesterol is a silent threat — it doesn’t cause noticeable symptoms but can seriously increase your risk of heart disease and stroke. Thankfully, making smart food choices offers a powerful way to take control. If you’ve ever wondered how to lower cholesterol naturally, the answer often starts right on your plate. 

By incorporating specific foods into your daily routine, you can support healthier cholesterol levels and enhance your overall heart health without relying solely on medications.

Here’s a science-backed guide to 13 superstar foods that can help lower cholesterol — and exactly why they work.

1. Oats

Oats are packed with soluble fiber, specifically beta-glucan, which helps trap cholesterol in your digestive system and prevents it from entering your bloodstream. A simple bowl of oatmeal at breakfast can make a significant difference!

Tip: Choose plain rolled or steel-cut oats and sweeten naturally with fruit.

2. Barley

Another grain hero, barley also provides soluble fiber to lower LDL (“bad”) cholesterol. Research indicates that incorporating barley into your diet regularly can lower cholesterol levels by up to 10%.

Tip: Substitute barley for white rice in soups, salads, or as a hearty side dish.

3. Beans and Lentils

Legumes are full of fiber, plant protein, and compounds that reduce cholesterol absorption. Studies suggest that eating one serving daily can lower LDL levels naturally.

Tip: Add chickpeas, black beans, or lentils to salads, stews, or wraps.

4. Fatty Fish (Salmon, Mackerel, Tuna)

Fatty fish provide omega-3 fatty acids, which help lower triglycerides, raise HDL ("good") cholesterol, and reduce inflammation.

Tip: Aim for two servings per week, grilled or baked, not fried.

5. Flaxseeds

Tiny but mighty, flaxseeds are rich in omega-3s and soluble fiber. They help reduce total cholesterol and support heart health.

Tip: Use ground flaxseeds in smoothies, oatmeal, or baked goods — they’re easier to absorb than whole seeds.

6. Chia Seeds

Like flaxseeds, chia seeds offer a powerful cholesterol-lowering combination of fiber and omega-3 fatty acids. Plus, they expand in liquid, helping you feel full longer.

Tip: Stir chia seeds into yogurt, oatmeal, or make overnight chia pudding.

7. Walnuts

Walnuts are one of the best nuts for heart health, with a high content of healthy fats, fiber, and antioxidants. Studies have shown that walnuts can improve lipid profiles when consumed consistently.

Tip: A small handful daily is enough — about 1 ounce (28 grams).

8. Avocados

Avocados are rich in monounsaturated fats, which can lower LDL cholesterol while boosting HDL cholesterol. Plus, they’re loaded with potassium and fiber.

Tip: Spread avocado on toast, add it to salads, or blend it into smoothies.

9. Olive Oil

Extra virgin olive oil is another excellent source of heart-healthy monounsaturated fats. It’s also packed with antioxidants that help reduce inflammation.

Tip: Use olive oil as your main cooking oil or for salad dressings instead of butter or heavy creams.

10. Apples

An apple a day really can keep the doctor away! Apples are high in soluble fiber (especially pectin), which binds to cholesterol and helps remove it.

Tip: Leave the skin on for maximum fiber and nutrients.

11. Berries

Blueberries, strawberries, and raspberries aren’t just delicious — they’re rich in fiber and powerful antioxidants like anthocyanins that support healthy cholesterol levels.

Tip: Add fresh or frozen berries to smoothies, yogurt, or oatmeal.

12. Psyllium Husk

Psyllium is a form of soluble fiber derived from plant seeds. Clinical studies have demonstrated that psyllium supplements can reduce LDL cholesterol levels by up to 10%.

Tip: Mix a teaspoon of psyllium into water or smoothies — but drink plenty of water to prevent digestive discomfort.

13. Soy Products (Tofu, Edamame, Soy Milk)

Soy-based foods contain isoflavones and plant proteins that can lower LDL cholesterol. Incorporating approximately 25 grams of soy protein daily has been linked to modest reductions in cholesterol levels.

Tip: Substitute tofu for meat in stir-fries or enjoy steamed edamame as a healthy snack.

Final Thoughts: 

Lowering your cholesterol naturally doesn’t have to feel overwhelming. It’s not about a perfect diet — it’s about making better choices consistently. By focusing on these 13 powerhouse foods and combining them with regular exercise, a good night's sleep, and effective stress management, you can protect your heart and feel more energized every day.

Start with one or two additions, build up gradually, and celebrate the progress you make. Even small changes in your daily routine can lead to big improvements over time.