Global Health 2026-05-16 08:30

Cardiologists Share the Best Foods to Lower Cholesterol Naturally

High cholesterol is a major risk factor for heart disease and stroke, but diet can help. Cardiologists explain healthy cholesterol levels and recommend whole grains, fatty fish, nuts, green tea, legumes, seeds, and dark chocolate to lower cholesterol naturally.

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Cardiologists Share the Best Foods to Lower Cholesterol Naturally

What Is Considered 'Healthy' Cholesterol?

There are two types of cholesterol in the body: LDL (or 'bad' cholesterol) and HDL (or 'good' cholesterol). In general, you should limit LDL as much as possible, hopefully replacing it with HDL. LDL cholesterol is the main culprit behind buildup and blockage in the arteries, while HDL actually helps remove LDL.

Cholesterol is measured in milligrams per deciliter of blood (mg/dL). According to the National Library of Medicine (NLM), ideal cholesterol levels for healthy adults are:

  • Women over age 20: Total cholesterol 125-200 mg/dL, LDL < 100 mg/dL, HDL ≥ 50 mg/dL
  • Men over age 20: Total cholesterol 125-200 mg/dL, LDL < 100 mg/dL, HDL ≥ 40 mg/dL

The best way to know your cholesterol status is to get tested. Medications like statins can help, but most experts recommend trying lifestyle changes first, including diet and exercise.

Top Foods to Eat to Lower Cholesterol

Here are cardiologist-recommended foods that can help lower cholesterol naturally:

  • Whole grains: Oats, brown rice, and other whole grains are rich in soluble fiber. Getting 5-10 grams of soluble fiber daily can help lower LDL. Cooked oats offer about 2 grams per half-cup serving.
  • Fatty fish: Salmon, mackerel, tuna, and trout are high in omega-3 fatty acids, which help lower triglycerides. Aim for at least two 3.5-ounce servings per week.
  • Nuts: Walnuts and almonds contain unsaturated fats, omega-3s, fiber, and plant sterols. Regular consumption is linked to lower total cholesterol, LDL, and triglycerides. Eat in moderation due to high calorie content.
  • Green tea: Rich in catechins, a type of flavonoid that can reduce the production and absorption of cholesterol. Studies show it significantly lowers total and LDL cholesterol.
  • Legumes: Beans, peanuts, lentils, and peas are packed with soluble fiber that sweeps cholesterol out of the bloodstream. Research shows a daily serving can lower both LDL and total cholesterol.
  • Seeds: Chia and flax seeds are rich in fiber and omega-3 fatty acids. Studies indicate they can raise HDL cholesterol levels.
  • Dark chocolate: A 2023 study found that dark chocolate can help raise HDL cholesterol levels in both healthy people and those with high cholesterol.

Other Lifestyle Strategies

In addition to diet, increasing physical activity is crucial. Aim for moderately vigorous exercise four times per week. Start with brisk walking for 15-20 minutes a day and build up. If you smoke, quitting as soon as possible is also recommended.