{"id":656752,"date":"2026-05-21T16:32:26","date_gmt":"2026-05-21T16:32:26","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/656752\/"},"modified":"2026-05-21T16:32:26","modified_gmt":"2026-05-21T16:32:26","slug":"7-foods-that-help-lower-cholesterol-besides-oats","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/656752\/","title":{"rendered":"7 Foods That Help Lower Cholesterol Besides Oats"},"content":{"rendered":"

Medically reviewed by Kierra Brown, RD<\/p>\n

\"Oats<\/p>\n

Oats are a powerful cholesterol-lowering food thanks to their high soluble fiber content.
Credit: Arx0nt \/ Getty Images<\/p>\n

Soluble-fiber foods like beans, fruits, and vegetables help lower LDL cholesterol.<\/p>\n

Eating fruits and vegetables daily lowers LDL and total cholesterol.<\/p>\n

Healthy fats from avocados, fish, nuts, and olive oil support heart health.<\/p>\n

Oats are a powerful cholesterol-lowering food thanks to their rich soluble fiber content. Soluble fiber lowers cholesterol levels, regulates blood sugar, and prevents constipation. Other fiber-rich foods that can lower cholesterol include beans, nuts, fruits, vegetables, whole grains, and fish.<\/p>\n

1. Legumes\"Credit:<\/p>\n

Credit: krisanapong detraphiphat \/ Getty Images<\/p>\n

Legumes are plant foods<\/a> that include beans, soy, peas, lentils, and peanuts. They are a good source of fiber, especially soluble fiber. Research shows that eating a diet rich in soluble fiber can lower low-density lipoprotein (LDL) or \u201cbad\u201d cholesterol. Eating beans regularly may lower the risk of heart disease<\/a>.\u00a0<\/p>\n

Consuming\u00a0soy products<\/a>, such as tofu, tempeh, and soy milk, may help lower cholesterol levels and reduce the risk of heart disease<\/a>.\u00a0Eating a diet rich in legumes may also lower your risk of chronic health conditions, including diabetes, obesity, and high blood pressure (hypertension).<\/p>\n

2. Vegetables\u00a0\"Credit:<\/p>\n

Credit: Alexander Spatari \/ Getty Images<\/p>\n

Vegetables are a vital part of a healthy diet<\/a>. They are rich in vitamins, minerals, and fiber. Eating vegetables every day reduces LDL cholesterol<\/a> and lowers the risk of heart disease.\u00a0<\/p>\n

A 2020 study found that consuming at least\u00a0four servings of fruits and vegetables<\/a>\u00a0daily can lower LDL and total cholesterol levels. It may also reduce blood triglyceride levels<\/a> and blood pressure. Aim to add a serving of vegetables to most meals and snacks.<\/p>\n

3. Fruits\"Credit:<\/p>\n

Credit: Flavia Morlachetti \/ Getty Images<\/p>\n

Consuming fruits and vegetables daily is a proven way to lower your cholesterol and improve your overall health.<\/p>\n

Fruits are rich in vitamins, antioxidants, minerals, and fiber. Berries, apples, and citrus fruits contain a type of soluble fiber called pectin, which helps reduce cholesterol production by the liver. A 2020 study found that eating two apples a day can significantly lower LDL and total cholesterol levels.\u00a0<\/p>\n

Berries contain antioxidants<\/a> called polyphenols that may lower LDL cholesterol and increase high-density lipoprotein (HDL) or \u201cgood\u201d cholesterol. Antioxidants reduce inflammation<\/a> in the body and can improve heart health.<\/p>\n

4. Avocado\"Credit:<\/p>\n

Credit: Aurelian Buse \/ 500px \/ Getty Images<\/p>\n

Avocados are a popular fruit that are rich in healthy monounsaturated fats and fiber. A 2020 study found that when people who were overweight or obese consumed one avocado per day (as part of a heart-healthy diet), they experienced lower LDL and total cholesterol levels.\u00a0<\/p>\n

Consider using avocados and avocado oil as alternatives to less healthy fats. Saturated fats from animal protein can raise cholesterol levels. Top your whole-grain toast with mashed avocado instead of butter to support your heart health.\u00a0<\/p>\n

5. Fish\"Credit:<\/p>\n

Credit: Carol Cinca \/ 500px \/ Getty Images<\/p>\n

Fish are rich in omega-3 fatty acids, a type of healthy fat that supports heart health. Fatty fish like salmon<\/a>, trout, and mackerel are excellent sources of omega-3 fatty acids. A 2016 study found that regularly consuming fatty fish can help lower cholesterol and blood triglyceride levels. It can also reduce your risk of heart disease and metabolic syndrome.\u00a0<\/p>\n

It is important to note that fried fish does not have the same health benefits. Eating fried fish regularly may increase your risk of a heart attack and stroke.\u00a0<\/p>\n

6. Nuts\"Credit:<\/p>\n

Credit: HUIZENG HU \/ Getty Images<\/p>\n

Nuts are an excellent source of fiber<\/a>, healthy fats, and plant-based protein<\/a>. They also provide vitamins, minerals, and antioxidants. People who eat nuts regularly may be at a lower risk of heart disease than those who rarely eat them.<\/p>\n

Walnuts contain a type of omega-3 fatty acid called alpha-linolenic acid<\/a> (ALA). This healthy fat has been linked with a lower risk of heart attack and stroke. Eating almonds regularly may help raise HDL levels, which in turn can reduce LDL cholesterol<\/a> over time.<\/p>\n

Start adding nuts to your diet in moderation. Try walnuts, almonds, pistachios, and cashews. Eating nuts regularly may reduce inflammation and lower cholesterol levels.\u00a0<\/p>\n

7. Olive Oil\"\"<\/p>\n

Olive oil is a healthy fat<\/a> with several health benefits. Extra-virgin olive oil contains monounsaturated fats, which are proven to reduce LDL cholesterol. Olive oil is also a good source of polyphenols, antioxidants that reduce inflammation and lower the risk of heart disease.\u00a0<\/p>\n

If you are in the habit of cooking with butter or margarine, consider switching to a healthier option such as olive, avocado, or soybean oil.\u00a0\u00a0<\/p>\n

How To Add Cholesterol-Lowering Foods To Your Diet<\/p>\n

There are numerous ways to incorporate more cholesterol-lowering foods into your diet. Consider the following tips:<\/p>\n

Add fruits and vegetables to every meal. Try a fruit smoothie or yogurt parfait with fresh berries for breakfast. For lunch, pack a green or quinoa salad with chopped vegetables. Try vegetarian dinners, such as tofu stir-fry or a veggie burger with mashed avocado.<\/p>\n

Snack on whole-grain toast with mashed avocado.<\/p>\n

Cook fatty fish, such as salmon or herring, for dinner once or twice per week.<\/p>\n

Make a large barley salad with fresh nuts and chopped vegetables for weekday lunches.\u00a0<\/p>\n

Incorporate roasted vegetables into your favorite dishes, such as cauliflower pizza or pasta.<\/p>\n

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