To lower cholesterol with diet, cut saturated and trans fats, eat more soluble fiber (oats, beans, lentils, barley, apples), add nuts, use olive or canola oil, choose fish and plant proteins over red and processed meats, and consider foods with plant sterols. Diet changes can lower LDL cholesterol meaningfully, but people with high risk or very high LDL often still need medicine.
Medically reviewed by
Board-certified cardiologist · Katy & Sugar Land, TX
Fellowship-trained in cardiovascular disease, interventional cardiology, echocardiography and advanced heart failure and transplant cardiology. Former Assistant Professor of Cardiology at McGovern Medical School.
Know your cholesterol numbers
LDL (“bad”) cholesterol carries cholesterol into artery walls, where it builds plaque. HDL (“good”) cholesterol helps remove it. Triglycerides are another blood fat raised by sugar, refined carbohydrates and alcohol. MedlinePlus notes that high LDL raises the risk of heart disease and stroke. Your LDL goal depends on your overall risk; people with heart disease or diabetes usually need lower targets.
Foods that lower cholesterol
These foods have the strongest evidence for lowering LDL:
| Food | How it helps | Easy ways to add it |
|---|---|---|
| Oats and barley | Soluble fiber (beta-glucan) binds cholesterol in the gut | Oatmeal breakfast, barley in soups |
| Beans, lentils, chickpeas | Soluble fiber and plant protein replace meat | Bean tacos, lentil soup, hummus |
| Nuts (almonds, walnuts, pecans) | Healthy fats and fiber | A small handful a day instead of chips |
| Olive and canola oil | Unsaturated fats replace saturated fats | Cook and dress salads with them |
| Fatty fish | Omega-3s lower triglycerides; replace red meat | Salmon or sardines twice a week |
| Fruit such as apples, citrus, berries | Pectin, a soluble fiber | Snacks and breakfast |
| Soy foods | Plant protein that can modestly lower LDL | Tofu, edamame, soy milk |
| Plant sterol-fortified foods | Block cholesterol absorption | Fortified spreads or yogurts, as advised |
| Psyllium | Concentrated soluble fiber | Supplement, after checking with your doctor |
Foods to limit
- Saturated fat: fatty red meat, butter, lard, full-fat cheese, cream and many baked goods. This has the biggest dietary effect on LDL.
- Trans fat: any product listing partially hydrogenated oils.
- Processed meats: bacon, sausage, hot dogs and deli meats.
- Fried foods and fast food.
- Refined carbohydrates and added sugars, which raise triglycerides.
- Alcohol, which raises triglycerides.
Dietary cholesterol (such as egg yolks) affects most people less than saturated fat, but some people are sensitive to it.
How much can diet lower cholesterol?
Results vary by person and starting diet. Combining several strategies, such as cutting saturated fat, adding soluble fiber, nuts, soy and plant sterols, can lower LDL substantially in some people. Genetics play a large role: people with familial hypercholesterolemia or high lipoprotein(a) often need medicine despite an excellent diet. Recheck your cholesterol about 6 to 12 weeks after making changes, or as your doctor advises.
Beyond diet: other ways to lower cholesterol
- Exercise regularly: at least 150 minutes of moderate activity a week raises HDL and lowers triglycerides.
- Lose excess weight.
- Stop smoking, which lowers HDL and damages arteries.
- Medicines such as statins, ezetimibe, bempedoic acid and PCSK9 inhibitors when diet is not enough or risk is high. See high cholesterol treatment.
See our complete heart-healthy diet guide.
When diet is not enough
Talk with a cardiologist about medicine if your LDL is 190 mg/dL or higher, you have heart disease, diabetes or a high calculated risk, a high coronary calcium score, or a strong family history of early heart disease. Medicines and diet work together; one does not replace the other. Learn more about atherosclerosis.
Cholesterol care in Katy and Sugar Land
Dr. Adnan Khalid has a special interest in atherosclerosis and preventive cardiology. At our Katy and Sugar Land offices, we review your cholesterol profile, including lipoprotein(a) when appropriate, estimate your risk and build a plan that combines diet, activity and medicine when needed. Learn about preventive cardiology.
Katy office: 410 W Grand Pkwy S, Suite 4D, Katy, TX 77494
Sugar Land office: 7102 Tarrington Ave, Suite 505, Sugar Land, TX 77479
Phone: (713) 258-6111
We also see patients from Fulshear, Richmond, Rosenberg, Stafford, Missouri City and west Houston.
Cholesterol still high despite a better diet?
Get a personal risk assessment and plan. Request a visit in Katy or Sugar Land.
Having symptoms right now? Call 911. Do not wait for an appointment.
Frequently asked questions
What foods lower cholesterol the fastest?
Foods high in soluble fiber (oats, barley, beans, lentils), nuts, soy and plant sterol-fortified foods, combined with cutting saturated fat, have the strongest effects. Changes typically show on blood tests within weeks.
How can I lower my cholesterol naturally?
Reduce saturated and trans fats, eat more soluble fiber and nuts, choose fish and plant proteins, exercise regularly, lose excess weight and stop smoking.
Are eggs bad for cholesterol?
For most people, eggs in moderation have a modest effect. Saturated fat has a bigger impact on LDL. People with diabetes or high LDL may be advised to limit yolks.
How long does it take to lower cholesterol with diet?
Changes often show within 4 to 12 weeks. Recheck as your doctor advises.
Can diet alone lower high cholesterol?
For some people, yes. Those with genetic high cholesterol, heart disease or high overall risk usually also need medicine.
What drinks lower cholesterol?
Water and unsweetened tea are good choices. Soy milk and oat-based drinks can add a little soluble fiber or plant protein. Limit sugary drinks and alcohol.
Trusted health resources
- LDL: The Bad Cholesterol, MedlinePlus, U.S. National Library of Medicine
- Blood Cholesterol, National Heart, Lung, and Blood Institute (NIH)
- Cholesterol, MedlinePlus, U.S. National Library of Medicine
Medical disclaimer: This article is for general education and is not a diagnosis or a substitute for care from your own doctor. If you think you may be having a heart attack, stroke or another emergency, call 911 right away.
