10 Healthy Cholesterol Foods

Find out which foods help lower bad cholesterol and support healthy cholesterol.

Tanja Ivanova/Getty Images

As a common contributor to heart disease, unhealthy cholesterol levels are top of mind for many healthcare professionals and patients alike. But when it comes to this kind of fat, it’s easy to get confused, because there is dietary cholesterol, cholesterol found in the body, and even different types within these categories, some beneficial and others more harmful. Here’s a handy guide to navigating all things cholesterol, and a list of some healthy food options to lower bad cholesterol and keep your levels in check for long-term health.

Cholesterol is a waxy fat that actually plays a number of important roles throughout the body, including hormone, vitamin D, and digestive fluid production. It’s also an integral part of our cell membranes. In fact, this nutrient is so important that the body makes the majority of it (80 percent) internally. That means only about 20 percent of the cholesterol found in our body comes from food.

To make for more seamless transport throughout the body, cholesterol circulates in smaller packages of protein-covered fat molecules called lipoproteins. While several different kinds of lipoproteins exist, there are two types that you’ll hear of the most: high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

“HDL is known as ‘good’ cholesterol, and LDL is 'bad’ cholesterol,” says Megan Hilbert, MS, RDN, registered dietitian nutritionist at Top Nutrition Coaching. HDL cholesterol is beneficial in that it acts as a clean-up crew in the body, removing some of the cholesterol from our blood and artery walls that can lead to plaque build-up, bringing it to the liver to be excreted from the body.

LDL is the cholesterol that HDL is trying to clear up and is often to blame for atherosclerosis, or the build-up on arteries that contributes to heart disease, earning it the nickname of “lousy cholesterol.”

Because of this, doctors typically like to see LDL blood levels of less than 100 milligram per deciliter (mg/dL), but under 70 is even better. On the HDL, or good cholesterol side of things, at least 40 mg/dL is ideal, but over 60 mg/dL is linked to even more optimal heart health outcomes.

When it comes to nutrition and cholesterol, there are some nutrients to look out for, some of which will support healthy cholesterol levels while others will increase harmful cholesterol.

For nutrients that will negatively impact cholesterol levels in the body, those typically fall under the fat category, including trans fats, saturated fats, and dietary cholesterol.

Greg DuPree

Fatty fish, like salmon, are so commonly recommended as part of a heart-healthy diet because they’re so full of omega-3 fatty acids. If salmon isn’t your favorite, anchovies, tuna, sardines, and trout are some other great options rich in this cholesterol-lowering fat.

All whole grains are going to be excellent options when it comes to supporting healthy cholesterol levels, and oats might just be the MVP. This is thanks to the high amounts of soluble fiber, especially beta glucan, they contain.

Beyond being super convenient snacks, nuts and seeds are also ideal to lower your LDL cholesterol naturally. While all nuts and seeds will be full of unsaturated fats, almonds, walnuts, chia seeds, and flax are especially fantastic choices due to their omega-3 content. Many of these options are also high in plant sterols and stanols.

Whether it be orange, lemon, lime, or grapefruit, all varieties of citrus fruit are going to be super heart-healthy picks. This is primarily due to their high pectin content, helping to sweep away that bad cholesterol during digestion.

Olive oil has deep ties to heart health, mostly due to its healthy unsaturated fat content. However, the oleic acid found in this popular oil is also important to note, as it’s a potent LDL (and inflammation) reducer. Plus, EVOO is high in plant sterols.

Beans, peas, and lentils (aka legumes) deliver on soluble fiber, making them great additions to a lower cholesterol diet. Soy products, too, like edamame and tofu, earn a special call out as research has found them to be particularly beneficial to both LDL and HDL levels.

Regardless of whether you opt for avocado flesh or avocado oil, both choices are terrific for improving cholesterol, thanks to this fruit’s mostly monounsaturated fat content (yep, avo is botanically a fruit!). Avocado oil is the perfect nutrient-dense, high-heat cooking swap for high saturated fat options like butter, shortening, or lard.

Cocoa (and cacao) is rich in flavonols, a subgroup of flavonoids, that have been found to lower LDL cholesterol levels. As often as you can, opt for cocoa options with as little sugar as possible, like dark chocolate, for the most benefits.

No list of cholesterol-lowering foods would be complete without a cruciferous veggie like broccoli. Not only is this flowering favorite high in soluble fiber but it also offers a healthy dose of plant stanols.

Tea which is rich in a variety of plant compounds, but especially catechins. Bored of plain water? An unsweetened iced green or black tea is the perfect healthy lunch refreshment that will also help to keep cholesterol levels in check.