The best cholesterol-lowering foods – these 12 foods are worth eating

Cholesterol management often begins with diet. Healthy eating can significantly lower LDL cholesterol ("bad cholesterol"), raise HDL cholesterol ("good cholesterol"), and reduce the risk of cardiovascular diseases – sometimes even more than medication alone. In this article, we present 12 scientifically proven foods that can help maintain healthy cholesterol levels and keep your heart in good condition.

Oats contain beta-glucan, a soluble fiber that binds cholesterol in the intestines and prevents its absorption. Just 3 grams of beta-glucan per day can lower LDL levels by up to 5–10%.

How to use:
Oatmeal, oat bran, oat drink, or beta-glucan powder.

Pulses are rich in soluble fiber and plant protein. They help in lowering cholesterol and balancing blood sugar levels.

How to use:
Add to salads, soups, or replace meat dishes with plant protein a couple of times a week.

Especially walnuts, almonds, and pistachios contain healthy fats, plant sterols, and fiber. Daily consumption (30 g) can lower LDL by up to 5–10%.

How to use:
As a snack, on top of porridge, as a salad topping, or in yogurt.

Avocado is an excellent individual food for managing cholesterol. It contains unsaturated fats and antioxidants that support heart health.

Use it like this:
On bread, in smoothies, or as a salad.

Salmon, mackerel, herring, and anchovies contain omega-3 fatty acids, which lower triglycerides and inflammation in blood vessels.

Use it like this:
Eat at least two fish meals a week, preferably fatty fish.

Rapeseed oil, olive oil, and flaxseed oil contain soft fats that lower LDL cholesterol and improve HDL levels.

Use it like this:
In salad dressings, for frying, or on bread instead of butter.

Psyllium fiber forms a gel in the intestines that prevents cholesterol absorption. It is particularly effective in lowering LDL.

Use as follows:
Mix into water or yogurt, 5–10 g per day.

Soy protein can reduce LDL cholesterol by 3–5% when consumed regularly.

Use as follows:
Replace meat products with tofu, soy granules, soy yogurt, or soy drink.

Blueberries, raspberries, and lingonberries contain anthocyanins and polyphenols that reduce inflammation and support vascular elasticity.

Use as follows:
In porridge, smoothies, or as a snack on their own.

Rye, barley, spelt, and oats contain both soluble and insoluble fiber. They assist in weight management and cholesterol removal.

Use like this:
As an alternative to white bread, pasta, and rice.

These compounds inhibit cholesterol absorption and can lower LDL by up to 10–15% when used at 2 grams per day.

Use like this:
Margarines, yogurts, or supplements fortified with sterols.

Apples, pears, oranges, and grapefruits contain soluble fiber (pectin) that helps manage cholesterol. They also provide antioxidants and are low in energy.

Use like this:
As a snack or dessert 1–2 times a day.

A diverse and plant-based diet that emphasizes healthy fats, fiber, and bioactive compounds can effectively lower cholesterol without medication – or complement medication. No single food works wonders, but regular consumption of these 12 substances can significantly improve blood values within a few weeks.