Cholesterol is a waxy material that your body needs to make hormones, vitamin D and other substances. However, cholesterol can be bad if too much comes from foods high in saturated fat. This is why it is important to eat foods to help lower your cholesterol, such as those high in soluble fiber.
Fruits like avocados and apples, and citrus fruits like oranges and bananas are foods that can help lower cholesterol.
Cholesterol is produced in the liver and ingested from animal products like meat, eggs and dairy products. While we typically hear about it as a negative thing, both good and bad exist in the body.
“Bad cholesterol is called LDL cholesterol. Too much of it in the body can increase risk of heart disease,” explainedPaula McIntyre, a Marshfield Clinic Health System registered nutritionist. “Higher levels of LDL cholesterol can be deposited in the arteries, which narrows them and increasesheart disease risk.”
You can break down LDL cholesterol by eating healthy fats and soluble fiber.
RELATED RESOURCE: Schedule an appointment with your Marshfield Clinic Health System doctor to learn more about cholesterol
Healthy fats to lower bad cholesterol
“Foods that can increase bad cholesterol have saturated fat,” McIntyre said. “This includes meat like prime cuts of beef and chicken with skin, and products like cheeses, ice cream, whole or 2% milk, butter and sour cream.”
Instead of these foods, try oily fish like salmon, trout and albacore tuna. These foods have Omega-3 fatty acids that lowertriglycerides, another type of fat found in the blood. These in turn lower bad cholesterol.
Fiber up
Another nutrient found in foods that help lower cholesterol is fiber, especially soluble fiber. Soluble fiber dissolves in water and helps the body get rid of cholesterol. A daily intake of 5-10 grams or more of soluble fiber is recommended. Oatmeal is a great soluble fiber that can really help. Soy products like edamame and starchy beans are also high in soluble fiber.
McIntyre said another great source of fiber is nuts, especially walnuts. “Studies have shown walnuts lower LDL cholesterol levels in the body,” she said. “But be cautious of how much you consume, because they are high in calories.”
Fruits likeavocados and apples, and citrus fruits like oranges and bananas also are sources of soluble fiber. Some provide folate, a vitamin that helps keep your heart healthy. Vegetables that lower cholesterol include broccoli, spinach, Brussels sprouts, artichokes, carrots, sweet potatoes and asparagus.
“You can’t expect lower levels by eating one or two of these foods occasionally,” McIntyre said. “Following a balanced low fat diet, being regularly active and maintaining a healthy weight are also important.”
Every person is different, so you may require a different meal plan. For the best results, talk to your doctor or a registerednutritionistabout a meal plan that is right for you.
| Foods that can help lower your cholesterol | ||
|---|---|---|
| HEALTHY FATS | ||
OILY FISH
| OILS
| AVOCADO |
 | ||
| SOLUBLE FIBER | ||
| OATMEAL SOY PRODUCTS
NUTS
| FRUITS
| VEGETABLES
|
 | ||
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For questions about lowering your cholesterol, talk to a Marshfield Clinic Health System provider.
Schedule appointment Message your provider
46 Comments
Jul 15, 2022
Vincent W.
An attention-grabbing discussion is worth comment. I believe that it is best to write extra on this subject, it won't be a taboo subject however typically people are not enough to talk on such topics. To the next. Cheers
Reply
Dec 1, 2021
Zaheer K.
Khanmohdzaheer1712@gmail.com
Reply
Oct 12, 2021
Joyce O.
I have high blood pressure and high cholesterol how should I eat to bring both down
Reply
Oct 14, 2021
Jacob Z.
Hello Joyce,
In addition to this blog post, here are some other blog articles that you may find helpful.
https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
https://www.medicalnewstoday.com/articles/322284Thank you and hope that helps,
JakeReply
Jun 16, 2021
Gigi
“Citrus fruits like oranges and bananas”
Bananas are not citrus fruits.
Reply
Mar 28, 2021
Helen
Hi I have raised blood sugar and high cholesterol
And iam terrified after recent hospital visit
Feel breathless and tight heavy chested thankfully they said I’m on blood thinners so should not have clot on lung
But I am 43yrs , a large lady now since pandemic and low motivation
Health anxiety, depression & severe panics so this news has scared me as I don’t wanna die n not beable enjoy foods , I’m going thru hard grief , I would very very much appreciate any help , support / encouragement on diets and how to bring both blood sugar levels and cholesterol right down
Drs mentioned this about my heart n artries and that needs be down to good healthy cholesterol level
Thankyou everyone
Reply
Dec 18, 2020
Irvine W.
It is true that our body contains both bad and good cholesterols, and that we need to keep a balance between the both. The foods mentioned in this blog can help in doing that to a great extent. Thanks for Sharing!
Reply
Oct 15, 2020
Chandler C.
Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels. Nuts and seeds also contain monounsaturated fat. Fish are also important in the Mediterranean diet. Fatty fish such as mackerel, herring, sardines, albacore tuna, salmon and lake trout are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.
Reply
Jul 16, 2020
Sophia
Am having hypetyriod need to get a good diet
Reply
Jul 16, 2020
Jacob Z.
Hello Sophia,
Thank you for reaching out. We found this resource from Healthline about diets and hypothyroidism that you may find helpful: https://www.healthline.com/nutrition/hypothyroidism-diet
Thanks and I hope that helps,
JakeReply
Jul 26, 2020
Titi a.
I am having enlarged heart and find my mouth open to breath when l wake in morning
Reply
Jul 26, 2020
Titi a.
Can a food supplement on cholesterol help to lower cholesterol
Jul 27, 2020
Jacob Z.
Hello,
We strongly recommend talking to your doctor about the questions and concerns you have. We are limited in the medical advice we can provide on this platform and your provider can best advise you due to their knowledge of your medical history and past conditions.
Thanks,
JakeSep 1, 2020
Tracy
I have high blood pressure and high cholesterol, whats the best things for me to eat everyday
Sep 2, 2020
Jacob Z.
Hello Tracy,
For further reading on what to eat if you have high blood pressure and cholesterol, we found this additional resource that you may find helpful: https://www.verywellhealth.com/high-cholesterol-and-high-blood-pressure-697824
Thank you,
JakeSep 24, 2020
Rhoda C.
I have high cholesterol and triglycerides. Is it possible to lower cholesterol without statins.
Reply
Sep 29, 2020
Jacob Z.
Hello Rhoda,
Thank you for reaching out. Regarding your question, we found this additional resource that you may find helpful: https://www.healthline.com/health/high-cholesterol/alternatives-statins
Hope that helps – thanks!
Jake
Apr 21, 2020
Marilyn L.
mmloveless47@gmail.com
Reply
Aug 14, 2020
Geraldine L.
My Total Cholesterol level is 198
HDL 54
LDL 148
Looks my bad cholesterol is high..what can i do to lower my LDL?.thanksReply
Feb 5, 2020
Harsh*ta V.
Hey I'm 18 and have high cholesterol because of family history/genetically. My doctor has prescribed me medicines and I'm on with it but also I'm underweight at the same time. I'm 5"2 and weigh 42.6 kg. I want to follow medications but don't wanna lose weight any further. Please suggest what should I be doing.
Reply
Feb 5, 2020
Harsh*ta V.
My total cholesterol level is 246.6 and LDL is high as well but obvious HDL is low around 56
Reply
Feb 5, 2020
Jacob Z.
Hello,
Thanks for reaching out. We recommend reaching out to your dietitian or cardiologist. Unfortunately, we are unable to offer individualized medical advice on this platform and they are most aware of your medical history and past conditions.
-Jake
Nov 22, 2019
Helen
My colestrol is 4.5 im on medication for it , what can i do to keep it down , i have a very sweet tooth
Reply
Nov 22, 2019
Jacob Z.
Hi Helen,
Thanks for reaching out. In the story, our dietitian recommends eating foods high in soluble fiber to help lower cholesterol. This includes oatmeal, edamame and walnuts. Fruits like avocados and apples and vegetables like broccoli and asparagus also are recommended.
Foods to avoid are ones with saturated fat such as prime cuts of beef and products like cheese and ice cream.
We also recommend talking directly to your dietitian regarding your question. They are much more aware of your medical history and diet and can help give you advice.
Hope you have a great day!
JakeReply
Feb 3, 2020
Elizabeth K.
I was told 4 years ago I needed surgery because of heart problems.I refused and did everything I could to reduce cholesterol and was successful. I then forgot my good intentions and am now facing more interventions. I has a stent inserted, but I don't think it was successful in keeping me symptom free. I do not want more surgeries. I am 83 yrs.old.Please advise!
Reply
Feb 4, 2020
Jacob Z.
Hello Elizabeth,
Thanks for reaching out. We recommend reaching out to your dietitian or cardiologist. Unfortunately, we are unable to offer individualized medical advice on this platform and they are most aware of your medical history and past conditions.
-Jake
Oct 15, 2019
MARIA
I know cheese is bad for people who have a high LDL; however, according to Internet sources, eating a small amount of feta cheese does not raise LDL. Is this true?
Reply
Oct 17, 2019
Jacob Z.
Hello Maria,
Thank you for reading Shine365. We'd recommend talking to a dietitian or nutritionist. If you are looking for a nutritionist and are located in the Marshfield Clinic service area, you can click here: https://www.marshfieldclinic.org/Doctors/Search?k=nutrition%20services
Thanks,
JakeReply
Oct 3, 2019
tori
Forgot to mention that cinnamon on a banana or … is supposed to help lower blood pressure as well.
Reply
Sep 24, 2019
Kathy
My cholesterol is 276, I'm 70, 165 lbs ,,5'7" in good health except for cholesterol. I go to the gym 4days a week. What foods should I be eating and/or not eating to help bring it down?
Reply
Sep 27, 2019
Jacob Z.
Hi Kathy,
Thanks for reaching out. In the story, our dietitian recommends eating foods high in soluble fiber to help lower cholesterol. This includes oatmeal, edamame and walnuts. Fruits like avocados and apples and vegetables like broccoli and asparagus also are recommended.
Foods to avoid are ones with saturated fat such as prime cuts of beef and products like cheese and ice cream.
Hope you have a great day!
JakeReply
Sep 19, 2019
Karin g.
Karin
Reply
Nov 22, 2019
G t.
yes Karin. do you have an evolved form? what is the name of your evolved form?
Reply
Jun 30, 2019
Lyn
I have high chloresterol and started a diet high in veggies and fruits, can you still eat baked potatoes with no butter or sweet potatoes trying to avpid carbs
Reply
Jul 2, 2019
Jacob Z.
Hello Lyn,
Thank you for reaching out and reading Shine365. We can't provide medical advice on your platform. We'd recommend discussing diet changes with your dietitian or nutritionist. If you are looking for a nutritionist and are located in the Marshfield Clinic service area, you can click here: https://www.marshfieldclinic.org/Doctors/Search?k=nutrition%20services
Thanks,
JakeReply
Aug 21, 2019
Sandra Z.
Can you send me a full menu for the foods I could eat because I have high cholesterol thank you
Reply
Sep 18, 2019
Dorcas T.
Dorcas T please send me food menu to help with my high cholesterol TIA
Sep 26, 2019
B. C.
I am not a specialist but I am pretty sure that you can eat baked potatoes. Sweet potatoes are definitely on the list of items which lower your cholesterol. Some people add something like salsa to the potato for flavor.
Reply
Oct 3, 2019
tori
Sweet potatoes taste great alone or w/cinnamon sugar (more cinnamon which tastes great) and Regular brown potatoes are known to help w/cholesterol, I just put homemade (I buy at the store – no preservatives) medium hot salsa on top (screaming hot is way too much for me) and go to town. Both of these are not something that should raise cholesterol at all.
Oct 14, 2019
Rana
I am 30 , I am hypothyrpid, my cholesterol now 290,sugar fasting 110.pls guide me for food. Should I take medicine?
Reply
Oct 15, 2019
Jacob Z.
Hi Rana,
Hello Lyn,
Thank you for reaching out. Unfortunately, we can't provide medical advice on this platform. We'd recommend discussing your diet with a dietitian and nutritionist. If you are looking for a nutritionist and are located in the Marshfield Clinic service area, you can click here: https://www.marshfieldclinic.org/Doctors/Search?k=nutrition%20services
Thanks,
Jake
Apr 13, 2019
Adrian
Hi I wondered if you could help with what types of food would be best to eat,I have high blood pressure what’s the best food to bring that down plus headaches which I think I have because of the blood pressure
Reply
Apr 15, 2019
Jordan S.
Hi Adrian – to learn more about managing high blood pressure and headaches, we recommend talking with your health care provider. – Jordan
Reply
Jun 4, 2019
Gigi
Please get checkwd out ASAP. Headaches and the high blood oressure are not a good combination. My husband had a stroke at 45. Now disabled!!
Reply
Nov 22, 2016
Jane P.
LOve your E Mails, GReat info!!
Reply
Nov 22, 2016
Kirsten S.
Thanks for reading, Jane. We appreciate the feedback! -Kirstie
Reply
