Cholesterol lowering food

1. Soluble Fiber Powerhouses (The Cholesterol Absorbers)

Soluble fiber acts like a sponge in your digestive tract, binding to cholesterol and preventing it from being absorbed into your bloodstream.1 Aim for 5–10 grams of soluble fiber per day.

Food Group	Specific Examples	How it Helps
Oats & Barley	Oatmeal, oat bran, barley, oat milk.	Contains beta-glucan, a highly effective soluble fiber.
Legumes & Beans	Kidney beans, black beans, lentils, chickpeas, split peas.	Extremely high in fiber and a great source of lean protein.
Fruits	Apples, citrus fruits (oranges, lemons), grapes, strawberries.	Contain pectin, a type of soluble fiber.
Vegetables	Brussels sprouts, carrots, artichokes.	Adds bulk and fiber to meals.

2. Healthy Fats (The HDL Boosters)

Replacing saturated and trans fats with unsaturated fats helps lower LDL cholesterol while raising HDL ("good") cholesterol.

Monounsaturated Fats:

• Avocados: Rich in monounsaturated fats and fiber.
• Olive Oil: A staple of the Mediterranean diet; use Extra Virgin Olive Oil for cooking and dressings.
• Nuts: Almonds, pecans, and cashews (consume in moderation due to calorie density).

Polyunsaturated Fats (Omega-3 Fatty Acids):

• Oily Fish: Salmon, mackerel, sardines, and herring. These are excellent sources of Omega-3s, which lower triglycerides and reduce inflammation that contributes to plaque buildup.
• Seeds: Flaxseeds (best when ground), chia seeds, and hemp seeds (great in your morning oatmeal bowl!).

3. Plant Sterols and Stanols

These are compounds found naturally in plant cell membranes that are similar in structure to cholesterol. They literally block the absorption of cholesterol in your gut.

• Natural Sources: Nuts, seeds, vegetable oils, and whole grains.
• Fortified Foods: Specialized margarines, orange juice, or low-fat milk that have been fortified with added plant sterols/stanols.

4. Lean Protein Sources

Reducing your intake of fatty red meats and processed meats (which are high in saturated fat) is crucial.

• Poultry: Skinless chicken and turkey breast.
• Fish: All varieties, especially the oily fish listed above.
• Legumes: (See above) Lentils and beans are excellent meat substitutes.

Simple Strategy: A fantastic rule of thumb is to dedicate at least half your plate to vegetables and incorporate a soluble fiber source (like beans or oats) and a healthy fat (like avocado or olive oil) at every meal.