10 Foods That Naturally Lower Cholesterol

10 Foods That Naturally Lower Cholesterol


10 Foods That Naturally Lower Cholesterol


High cholesterol can be a result from your body and the foods that you eat. Too much in your blood has dangerous side effects. It can cause a plaque buildup on the walls of your arteries, which may result in the blockage of blood flow and cause blood clots.

Some causes of high cholesterol include a poor diet that consists of saturated and trans fats, your age – the older you are the higher your risk, your family history, and obesity.

*Related: 10 Health Risks of Obesity

The good news is that, although there are foods that are spiking your cholesterol levels, there are also foods that can naturally lower them. Some of these foods include beans, grapefruit, fatty fish and red wine.

Before resorting to medications, consider eating more fiber-rich foods, consuming protein-rich plan foods and limiting your consumption of foods that contain saturated and trans fats.


Time and time again beans have been shown to naturally lower cholesterol. Two research studies specifically have concluded that just ½ cup of cooked beans a day for two months lowered cholesterol by 20 points, fullplateliving.org explains. Beans are rich in fiber which has been shown to help lower LDL (bad) cholesterol and triglyceride (fat) levels in your blood.

Fatty Fish

Fatty fish such as salmon and mackerel contain omega-3 fatty acids. They have been proven to lower cholesterol as well as help fight cancer symptoms and have incredible anti-aging effects on the brains structure and functionality.


Garlic is a prebiotic food that you should definitely add to your diet. Many studies that concluded cholesterol lowering results explained that it was due to the consumption of 1/2 gram or one gram of garlic per day. “Garlic lowered total cholesterol and triglyceride levels by up to 20 mg/dL in humans,” verywell.com explains.


Oatmeal contains plenty of soluble fiber – beta-glucan, enough to lower your LDL cholesterol levels. Research has shown that if you eat 1.5 cups of oatmeal each day you may lower your cholesterol by 5 to 8 percent.

Red Wine

The benefits of drinking red wine are endless; it helps you lose weight, fight off a cold, protects against Alzheimer’s disease, promotes healthy skin, prevents the signs of aging and most importantly, it’s good for your heart. According to science, people who drink red wine moderately are less likely to develop heart disease, compared to those who don’t. It raises HDL cholesterol (“good” cholesterol), which decreases inflammation and helps prevent blood clots that may contribute to a heart attack or stroke. 



Nuts have been proven to have powerful cholesterol-lowering effects. According to research from the Harvard T.H Chan, the unsaturated fats that nuts contain help lower LDL cholesterol and raise HDL cholesterol. “People who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them,” they also explain.

Read more about nuts.

Dark Chocolate


Dark chocolate is loaded with nutrients, antioxidants, cocoa and soluble fiber. According to a meta-analysis published in the European Journal of Clinical Nutrition, eating dark chocolate as a short-term intervention lowers LDL and total cholesterol levels. Dark chocolate is also high in flavonoids, a chemical that has been found to lower LDL cholesterol levels.



Avocados contain fiber, vitamin E, B-vitamins, folic acid and potassium, just to name a few. According to Dr. Mercola, “research shows that avocados can help improve lipid profiles, and can lower LDL cholesterol twice as effectively as a diet of equal fat ratio without the inclusion of avocado.”

Olive Oil

Next time you’re cooking, substitute olive oil for butter. According to WebMD, this may help reduce your LDL cholesterol by as much as 15 percent. The primary fat source found in olive oil is monousaturated fat; its high content is what helps lower your LDL cholesterol levels.

Read more about olive oil.



Grapefruit has been proven to help protect against cancer, boost metabolism, improve digestion, and most importantly, help your heart health. Studies have shown that eating one grapefruit a day can help lower your “bad” LDL cholesterol levels by 15.5 percent. The best kind of grapefruit with the most heart healthy benefits is deep red.  

Read more about grapefruit.