Some of the best foods that lower LDL (“bad”) cholesterol include fruit, legumes, nuts, oats, olive and avocado oil, and whole grains. Having excess LDL cholesterol in your blood can lead to atherosclerosis or plaque build-up in the arteries. Cholesterol is a waxy substance that helps the body perform several functions, but high cholesterol levels are a significant risk factor for heart disease.
Here are 15 foods that can help you to lower and maintain cholesterol levels:
Almonds
Nuts and seeds are a rich source of soluble fibre and can reduce cholesterol levels when consumed as part of a nutritious diet. Almonds are a popular type of nut that has been shown to reduce cholesterol levels.

Apples

Apples are a popular fruit that can benefit health in several ways, including reducing high cholesterol levels. They’re rich in fibre, including soluble fiber, which promotes a healthy heart and blood lipid levels.
Avocados
Avocados have been shown to improve heart disease risk factors like high LDL cholesterol and low HDL (“good”) cholesterol. Some evidence suggests that regularly eating avocados may also help decrease levels of oxidised LDL cholesterol. This type of cholesterol is significantly associated with atherosclerosis.

Beans

Beans are a rich source of fibre, which binds to cholesterol and prevents it from being absorbed into the blood. Research has shown that eating about 3/4 of a cup of beans such as red kidney or pinto per day may reduce LDL cholesterol levels by 19% and lower heart disease rates by 11%.
Berries
Berries—such as blueberries, strawberries, cranberries, raspberries, and blackberries—are sources of fibre. Heart-protective nutrients and plant compounds, such as anti-inflammatory flavonoid antioxidants, are also found in berries.

Buckwheat

Buckwheat is naturally gluten-free and high in fibre, flavonoids, and bioactive peptides. Choosing buckwheat over refined grain products, like white rice and white bread, may lower blood lipid levels. This pseudo-grain is also rich in nutrients like magnesium and potassium.
Chia Seeds
Chia seeds are packed with nutrients, including fibre and healthy fats like polyunsaturated fatty acids (PUFAs). These tiny seeds are also a rich source of fibre, exceeding that of dried fruit, cereals, and nuts.

Dark Chocolate

Research has found that dark chocolate intake may increase heart-protective HDL cholesterol levels and significantly reduce LDL cholesterol. Unsweetened cocoa products have also been shown to improve blood vessel function and blood flow. Both of these factors can protect against heart disease.
Oily Fish
Some evidence suggests that people who regularly eat fish have healthy blood lipid levels, including high HDL cholesterol and low LDL cholesterol. Fish, especially fatty fish like sardines, trout, and salmon, have anti-inflammatory omega-3 fatty acids. This type of fat supports healthy blood vessel function. Oily fish are also a source of zinc, calcium, and selenium.

Flaxseeds

Flaxseeds are a source of soluble fibre and magnesium. Adding flaxseeds to your diet could help lower total cholesterol and LDL cholesterol, thus supporting heart health.
Leafy Greens
Spring greens, kale, and spinach are examples of leafy greens, which are among the vegetables with the highest soluble fibre. Soluble fibre reduces the absorption of cholesterol in the blood, which lowers blood lipid levels. Leafy greens are also a source of plant sterols. These compounds have been shown to help lower cholesterol levels. Plant sterols are similar in structure to cholesterol, so they can displace cholesterol in the gastrointestinal tract, which lowers cholesterol absorption.

Oats and Oat Bran

Research has found that regularly eating oats can reduce high total cholesterol and LDL cholesterol. Oats and oat bran are concentrated sources of a soluble fibre called beta-glucan. Beta-glucan prevents the absorption of cholesterol in the gut and increases cholesterol excretion through stool.
Okra
Okra is a highly nutritious vegetable that contains polysaccharides. These compounds have lipid-lowering properties. Okra is also a good source of fibre, which helps lower cholesterol levels.

Olive Oil

Olive oil is a rich source of monounsaturated fats, which have been shown to reduce LDL cholesterol. This type of oil is especially high in heart-healthy oleic acid.
Research has shown that olive oil is also a source of polyphenols. These antioxidants help reduce inflammation in the body, which is another risk for heart disease.
Walnuts
Walnuts are a source of soluble fibre, which can reduce cholesterol levels. A review published in 2022 found that walnut intake reduced total cholesterol, LDL cholesterol, and triglyceride levels in people considered overweight and obese.
Walnuts also contain PUFAs, including α-linoleic acids. PUFAs activate receptors that help remove excess LDL cholesterol from the blood.
