Top Heart-Healthy Foods That Help Lower Cholesterol Naturally

When it comes to protecting your heart, what’s on your plate matters just as much as what’s in your medicine cabinet. While medications like statins are often essential for managing high cholesterol, research continues to show that certain foods can play a role in lowering LDL (the “bad” cholesterol) and boosting HDL (the “good” kind). 

The key is choosing foods that work with your body to support cardiovascular health. The Bridgewater Primary Care & Cardiology team, led by board-certified cardiologist John Terzian, MD, FACC, offers top-tier primary care, including the management and prevention of chronic conditions such as high cholesterol.

Backed by over four decades of experience in internal medicine and cardiology, Dr. Terzian and our team advocate using diet to support heart health. Here are some of the top cholesterol-fighting foods you can start incorporating into your diet today.

Oats and barley: fiber that fights back

Not all carbs are created equal. Whole grains like oats and barley are rich in soluble fiber, specifically beta-glucan, which binds to cholesterol in the digestive tract and helps remove it from the body. 

Consuming just 3 grams of beta-glucan per day, about the amount in one bowl of oatmeal, can reduce LDL cholesterol by up to 10%, according to research published in the journal Frontiers in Nutrition. 

Other foods rich in soluble fiber include:

• Lentils
• Beans
• Apples
• Carrots
• Ground flaxseed
• Brussels sprouts
• Sweet potatoes

Add oats and other soluble fiber-rich foods to soups and salads, and enjoy them as snacks.

Fatty fish: omega-3s that protect your arteries

Fatty fish, such as salmon, mackerel, sardines, and trout, are rich in protein and loaded with heart-healthy omega-3 fatty acids. These fats help keep triglycerides within a healthy range and have a powerful ability to lower inflammation.

Incorporate fatty fish into your diet at least twice a week to reap cholesterol-lowering benefits. Aim for wild-caught varieties when possible and prepare them grilled, baked, or broiled.

In addition to fish, these are excellent sources of omega-3 fats:

• Chia seeds
• Flaxseeds
• Walnuts
• Hemp seeds
• Edamame (young soybeans)
• Seaweed (nori, wakame, dulse)

Add these to your meals and snacks to balance your diet and reap the heart-healthy benefits. 

Avocados: creamy, heart-boosting fat

Avocados are rich in monounsaturated fats, which help lower LDL cholesterol while maintaining healthy HDL levels. They also provide potassium and fiber, both of which support cardiovascular function. Research published in the Journal of the American Heart Association found that eating one avocado per day as part of a moderate-fat diet can significantly lower LDL in overweight adults.

Nuts: tiny powerhouses of healthy fat and plant sterols

Tree nuts are dense with nutrients that improve cholesterol levels. They're particularly high in plant sterols, which are natural compounds that block cholesterol absorption in the intestines. 

Some of the best nuts for heart health include:

• Walnuts 
• Almonds 
• Pistachios 
• Hazelnuts
• Pecans
• Cashews 
• Macadamia nuts

Just a small handful (1 to 1.5 ounces) per day has been shown to reduce LDL and improve lipid profile, according to research. Choose raw or dry-roasted versions without added salt or sugar.

Olive oil: liquid gold for your heart

When it comes to eating patterns, Mediterranean-style diets are proven to support heart health. One reason is that they’re rich in extra-virgin olive oil, which contains antioxidants and monounsaturated fats. 

Olive oil can reduce LDL oxidation, a key factor in atherosclerosis, and support HDL function. Replace butter or margarine with olive oil when cooking or use it as a base for salad dressings.

Your next steps toward better heart health

The right foods can make a difference in managing cholesterol and supporting heart health. If you’re looking to lower your cholesterol or improve your heart health overall, the team at Bridgewater Primary Care & Cardiology can provide a tailored management plan. Contact us to schedule a visit today to take the next step toward a healthier heart.