Foods that Keep Cholesterol in Check

By Lizzie Streit, MS, RDN, LD 

According to the Centers for Disease Control and Prevention (CDC), one in three American adults has high blood cholesterol levels. High cholesterol is a risk factor for heart disease and stroke, but it usually has no signs or symptoms. 

One of the best ways to prevent and manage high cholesterol is through eating a healthy diet. There are many foods in particular that have been shown to reduce cholesterol levels. 

Here are the best foods to eat to keep your cholesterol levels in check. 

1 – Oats 

Several trials have found that eating oats can decrease blood cholesterol levels. This is because oats contain a type of soluble fiber known as beta-glucan. Beta-glucan helps promote the excretion of cholesterol from the body, thus lowering blood levels. 

You can enjoy oats in oatmeal, homemade energy balls or bars, granola, or ground into flour for healthier baked goods. Just remember to be conscious about added sugar in some of these options. 

2 – Apples 

“An apple a day keep the doctor away” does have some truth to it. But in the case of high cholesterol levels, it may actually be two apples a day.  

A randomized, controlled trial in 40 adults with high cholesterol levels found that eating two apples a day significantly decreased blood levels of total and “bad” LDL cholesterol after eight weeks. The beneficial effects of apples are likely due to the fiber and variety of polyphenols they contain. 

For a delicious meal with tons of cholesterol-lowering potential, try sliced apples in oatmeal! 

3 – Nuts 

Nuts are not just great sources of plant protein, fiber, and healthy fats, but they’re also good for healthy blood lipid levels. A recent review of studies found that nut consumption may help keep total cholesterol levels, as well as LDL, HDL, and triglyceride levels, in check.  

When choosing nuts, look for varieties that are raw or dry-roasted (without added oils) and don’t have added sugars or syrups. If you are watching your sodium intake, choose unsalted or less sodium varieties. 

4 – Tofu 

If you’re not familiar with tofu, you may think it’s funny-looking and strange-tasting. However, this white block of soy protein actually has cholesterol-lowing properties (and it tastes delicious with the right recipe!). 

A meta-analysis of over 46 trials in adults found that approximately 25 grams of soy protein per day can significantly reduce total and LDL cholesterol levels compared to other types of protein. For reference, just one and a quarter cups of tofu provides about 25 grams of protein. Try it out in a stir-fry, soup, salad, or grain bowl! 

5 – Avocados 

When it comes to keeping cholesterol levels in check, the hype surrounding avocados is warranted. According to a recent study, including one avocado per day in a healthy diet helped decrease oxidized LDL cholesterol particles. These particles play a large role in the build-up of plaque in arteries.  

To reap the benefits of avocados, try adding a few slices to your morning eggs, mid-day salad, or evening meal. This article provides more ways to use avocados. 

Note from Healthy For Life Meals: Our meals include the foods on this list and many others that support healthy cholesterol levels. Check out our menus—traditional and vegetarian—to figure out the best option for you.