If you’ve recently been told that your cholesterol is high, you may be wondering whether it’s possible to lower cholesterol naturally.
For many people, diet and lifestyle changes can play an important role in improving cholesterol levels and supporting long-term heart health. What you eat, how active you are, the types of fats you choose and even small everyday habits can all make a difference.
The good news? A heart-healthy diet doesn’t have to be complicated or restrictive.
Here are some of the most important changes to consider.
Understanding Cholesterol
Cholesterol is a waxy substance your body needs to function normally. Your liver produces cholesterol, but it is also influenced by diet, genetics and other lifestyle and health factors.
When people talk about cholesterol levels, two terms are especially important:
LDL cholesterol is often called “bad” cholesterol because higher levels can contribute to plaque buildup in the arteries.
HDL cholesterol is often called “good” cholesterol because it helps transport cholesterol back to the liver, where it can be removed from the body.
High LDL cholesterol is associated with an increased risk of cardiovascular disease, which is why lowering LDL is often a major focus of a cholesterol-friendly diet.
1. Eat More Soluble Fiber
One of the most useful dietary changes for lowering LDL cholesterol is increasing your intake of soluble fiber.
Soluble fiber forms a gel-like substance in the digestive system and can reduce the absorption of cholesterol into the bloodstream.
Good sources include:
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Oats and oat bran
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Barley
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Beans and lentils
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Chickpeas
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Apples and pears
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Berries
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Flaxseed
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Chia seeds
Starting your morning with oatmeal, adding beans to salads and soups, or including fruit as a snack are simple ways to increase your fiber intake.
2. Choose Heart-Healthy Fats
Eating for healthy cholesterol doesn't mean eliminating fat. Instead, focus on replacing saturated fats with unsaturated fats.
Heart-healthy sources of unsaturated fats include:
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Extra virgin olive oil
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Avocado
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Almonds, walnuts and other nuts
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Seeds
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Salmon, sardines and other fatty fish
At the same time, consider limiting foods that are particularly high in saturated fat, such as fatty and processed meats, butter, cream and some highly processed foods.
Small swaps can add up. Try olive oil instead of butter, fish instead of processed meat, or a handful of nuts instead of a highly processed snack.
3. Eat More Plant-Based Foods
You don't need to become vegetarian to benefit from eating more plants.
Vegetables, fruits, whole grains, legumes, nuts and seeds provide fiber and a wide range of nutrients while generally being low in saturated fat.
Try building meals around:
½ plate: vegetables
¼ plate: whole grains or another fiber-rich carbohydrate
¼ plate: lean protein
Then add a small amount of healthy fat such as olive oil, avocado, nuts or seeds.
Make Low Cholesterol Eating Easier
Not sure which foods belong in your everyday diet?
Our Low Cholesterol Food List and Grocery List make it easier to identify heart-healthy foods, plan your shopping and build balanced meals without having to research every ingredient individually.
They're designed as simple printable references you can keep in your kitchen or take with you when planning your groceries.
4. Include Omega-3-Rich Foods
Omega-3 fatty acids are another important part of a heart-healthy eating pattern.
Fatty fish such as salmon, sardines, trout and mackerel are particularly good sources. Plant-based sources include walnuts, chia seeds and flaxseed.
Omega-3s don't primarily work by lowering LDL cholesterol, but they can support cardiovascular health and may help reduce triglyceride levels.
Try including fish in your meals around twice per week, particularly oily fish.
Want a full meal plan with recipes? Try our 7 Day Cholesterol Lowering Meal Plan.
5. Reduce Highly Processed Foods
A cholesterol-friendly diet isn't only about adding healthy foods. It can also help to reduce foods that provide large amounts of saturated fat, refined carbohydrates, sodium or added sugar without much nutritional value.
Examples may include:
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Processed meats
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Fried fast foods
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Pastries and baked goods high in saturated fat
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Some packaged snacks
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Sugary drinks
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Highly refined foods
You don't necessarily need to eliminate every favorite food. Instead, aim to make nutrient-dense, minimally processed foods the foundation of your everyday diet.
6. Choose Whole Grains More Often
Replacing refined grains with whole grains is another easy way to increase fiber.
Try:
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Oats
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Barley
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Brown rice
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Quinoa
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Whole-grain bread
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Whole-wheat pasta
Oats and barley are especially interesting for cholesterol because they contain beta-glucan, a type of soluble fiber associated with reductions in LDL cholesterol.
7. Maintain Regular Physical Activity
Food is only one part of the picture.
Regular physical activity can support cardiovascular health, weight management and healthier cholesterol levels.
Adults are generally encouraged to aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days.
That doesn't mean you need an intense workout routine.
Walking, cycling, swimming, dancing, gardening and other activities you enjoy can all contribute.
The most important thing is finding something you can realistically maintain.
8. Consider Your Overall Eating Pattern
Rather than focusing on a single “cholesterol-lowering superfood,” think about your diet as a whole.
Eating patterns similar to the Mediterranean diet can be particularly useful because they naturally emphasize many of the foods associated with heart health:
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Vegetables
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Fruit
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Whole grains
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Beans and lentils
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Nuts and seeds
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Olive oil
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Fish
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Lean proteins
At the same time, they tend to contain less saturated fat and fewer heavily processed foods.
What Should a Low Cholesterol Meal Look Like?
A simple heart-healthy meal could include:
Breakfast: oatmeal with berries, walnuts and chia seeds
Lunch: whole-grain bowl with chickpeas, vegetables, avocado and olive oil dressing
Dinner: baked salmon with roasted vegetables and barley
Snack: apple with a small handful of almonds
The goal isn't perfection. It's creating an eating pattern that makes heart-healthy choices easier to repeat.
Other Lifestyle Changes That May Help
Alongside diet and exercise, other lifestyle factors can affect cardiovascular health.
Maintaining a healthy weight when appropriate, avoiding smoking, getting enough sleep and managing excessive alcohol intake can all form part of a heart-healthy lifestyle.
Remember that cholesterol levels are also strongly influenced by genetics, age and underlying health conditions. Some people can follow an excellent diet and still have high cholesterol.
Can You Really Lower Cholesterol Naturally?
For many people, dietary and lifestyle changes can improve cholesterol levels — particularly LDL cholesterol and triglycerides.
However, the amount of improvement varies from person to person.
Some people may still need cholesterol-lowering medication even when they follow a healthy lifestyle, especially when cholesterol is very high or there are additional cardiovascular risk factors.
Rather than thinking of diet and medication as competing approaches, think of heart-healthy eating as one part of an overall strategy for protecting cardiovascular health.
If you have high cholesterol or are making significant dietary changes because of a medical condition, discuss your individual needs and cholesterol targets with your healthcare provider.
Start With Small Changes
You don't need to overhaul your entire diet overnight.
Start with one or two manageable changes: add oats to breakfast, eat beans more often, switch butter for olive oil, choose whole grains or add an extra serving of vegetables to dinner.
Small changes become habits — and those habits can build a more heart-healthy way of eating over time.
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