These 15 research-backed foods quietly work to lower cholesterol and improve heart health

Achieving lower cholesterol is one of the most important steps you can take for your health.

The Centers for Disease Control and Prevention (CDC) reports that high cholesterol affects more than 86 million adults in the United States.

“High cholesterol is a top risk factor for heart attacks, strokes, and poor circulation,” Omar Ali, M.D., F.A.C.C., a board-certified interventional cardiologist at ARK Medical Center in Michigan, told Prevention.

Taking action to lower cholesterol naturally is one of the most powerful ways to protect your heart health and avoid future complications.

Cholesterol, a fatty, wax-like substance your body isn’t all bad. According to the Cleveland Clinic, the body needs it to build cell membranes, produce hormones, and help the liver make bile to digest fat.

However, too much of this substance— often caused by eating unhealthy foods — can lead to plaque buildup in the arteries and dangerous blockages that harm the heart.

Healthy cholesterol numbers: what you should aim for

There are two main types of cholesterol: LDL (“bad”) and HDL (“good”).

LDL is the one that clogs arteries, while HDL helps remove LDL from the bloodstream.

The National Library of Medicine explains that cholesterol is measured in milligrams per deciliter of blood (mg/dL). Here’s what healthy numbers look like:

Women over 20:

• Total cholesterol: 125 to 200 mg/dL
• LDL: Less than 100 mg/dL
• HDL: 50 mg/dL or higher

Men over 20:

• Total cholesterol: 125 to 200 mg/dL
• LDL: Less than 100 mg/dL
• HDL: 40 mg/dL or higher

Medications like statins can help, but doctors often suggest lifestyle changes first.

“I always advise people to try and lower their cholesterol through diet and exercise,” said Jennifer Haythe, M.D., associate professor of cardiology and director of the cardio-obstetrics program at Columbia University Irving Medical Center.

How to lower cholesterol through lifestyle changes

Lowering cholesterol naturally takes commitment but can be life-changing. Exercise is one of the most effective ways to start.

“To reduce cholesterol, it’s essential to start a cardiovascular fitness routine that involves moderately vigorous exercise four times per week,” Dr. Haythe explained. Even brisk walking for 15–20 minutes daily can improve your numbers.

Quitting smoking is another key step since smoking raises LDL and damages blood vessels.

Diet also plays a huge role. Reducing fried foods, fatty meats, and sugary desserts is important, but naturally eating foods to lower cholesterol makes the biggest difference.

Experts often recommend the Mediterranean diet, which includes plenty of vegetables, whole grains, nuts, fish, and healthy fats.

Best foods to lower cholesterol naturally

These research-backed foods are some of the most effective for bringing cholesterol numbers down:

Antioxidant-rich foods and drinks

• Green Tea: This soothing drink contains catechins — plant compounds that may help lower total cholesterol and block its absorption. It’s an easy swap for sugary drinks and supports better heart health.
• Dark Chocolate: Good news for chocolate lovers — a 2023 study found that dark chocolate with 70% cocoa or higher can raise HDL , giving your heart extra protection.
• Strawberries: These naturally sweet berries are rich in polyphenols that help stop LDL from sticking to artery walls. Adding them to your diet can support healthy blood flow.
• Tomatoes: Packed with lycopene, tomatoes help keep LDL from turning harmful. Regularly eating tomatoes or drinking tomato juice may support long-term heart health.
• Red Wine: A small glass of red wine may raise HDL and protect the heart. But moderation is essential — one glass a day is enough.

Heart-healthy fats

• Avocado: Full of monounsaturated fats and fiber, avocado helps replace less healthy saturated fats.
• Safflower oil: The Cleveland Clinic reports that safflower oil can lower LDL by up to 14% and may be more effective than olive oil for total cholesterol reduction.

Fiber-packed choices

• Whole grains: The National Lipid Association says eating 5 to 10 grams of soluble fiber daily can lower LDL. Oats and brown rice are excellent sources.
• Seeds: Flax and chia seeds are high in fiber and omega-3s, which help sweep LDL from the bloodstream.
• Apples: A top source of pectin, apples help reduce LDL — keep the peel on for maximum nutrients.
• Brussels sprouts: These vegetables are packed with fiber and omega-3 fatty acids, which reduce LDL and improve overall vascular health.
• Kale: This leafy green binds to bile acids, encouraging the liver to burn fat and lower cholesterol.

Protein-rich foods

• Fatty fish: The American Heart Association recommends at least two 3.5-ounce servings per week of salmon, tuna, mackerel, or trout to boost omega-3s and lower triglycerides.
• Legumes: Research in The Journal of Nutrition found that eating beans, lentils, peas, or peanuts daily can lower LDL and total cholesterol in those with high cholesterol.
• Nuts: Walnuts and almonds are linked to lower LDL and triglycerides due to their healthy fats and plant sterols.

The bottom line

Making these small changes — moving more, following a heart-healthy diet, and eating more foods to lower cholesterol naturally — can help you reach healthy numbers and protect your heart health for years.

With consistency, achieving lower cholesterol is possible. These steps improve this fatty substabce level and boost overall well-being, helping you live a longer, healthier life.

Watch this CBS Mornings video to learn simple, expert-backed tips on how to lower your cholesterol and keep your heart healthy: