May 04, 2025

Aarushi Bhadury

Lower Your Cholesterol With These Foods

​Oats​

Starting your day with oatmeal or an oat-based cereal like Cheerios is a simple way to get 1 to 2 grams of soluble fiber, which helps remove cholesterol from your body. Adding fruits like bananas or strawberries can boost your fiber intake even more.

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​Barley and other whole grains​

Similar to oats, incorporating barley and other whole grains into your diet can contribute to lowering the risk of heart disease. This benefit is primarily due to the soluble fiber these grains provide.

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​Beans​

Packed with soluble fiber, beans are a great addition to a cholesterol-lowering diet. They also help you feel full for longer, which can be beneficial for weight management. Enjoy a variety of beans in your meals.

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​Eggplant and okra​

These low-calorie vegetables are good sources of soluble fiber. Adding them to your meals is another simple way to increase your intake of this cholesterol-lowering nutrient.

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​Nuts​

Eating about 2 ounces of almonds, walnuts, peanuts, or other nuts daily has been shown to slightly reduce LDL cholesterol, around 5%. Nuts also offer other heart-protective nutrients.

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​Vegetable oils​

Using liquid vegetable oils like canola or sunflower oil instead of butter or shortening when cooking or at the table can help lower your LDL cholesterol levels.

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​Apples, grapes, strawberries, citrus fruits​

These fruits are rich in pectin, a type of soluble fiber. Including these delicious options in your diet can contribute to lowering your LDL cholesterol.

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​Foods fortified with sterols and stanols​

Plant-derived sterols and stanols added to foods like margarine and orange juice can block your body from absorbing cholesterol, potentially lowering LDL by about 10% with a 2-gram daily intake.

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​Soy​

Consuming about 25 grams of soy protein daily through foods like tofu and soy milk may modestly lower LDL cholesterol by 5% to 6%. Incorporate soy into your diet in various ways.

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​Fatty fish​

Eating fish like salmon two or three times a week can help lower LDL by replacing meat with saturated fats and by providing beneficial omega-3 fats, which also reduce triglycerides and protect the heart.

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