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When focusing on general health improvement, some areas take an early spotlight, like heart health, diet, exercise, and cholesterol levels. Many seemingly healthy individuals are surprised to learn at a doctor’s visit that their cholesterol levels aren’t quite where they should be, and might try to completely overhaul their life with sweeping dietary restrictions or get overwhelmed by the idea have a hard time making meaningful changes.
In reality, not all cholesterol is “bad,” but an imbalance of certain types can be. While your body needs cholesterol to function properly, having too much LDL (“bad”) cholesterol can adversely affect heart health over time. Fortunately, lifestyle changes like improving your dietary choices and incorporating exercise into your routine can help support healthy cholesterol levels in the body — and it doesn’t have to involve extreme restrictions or bland meals.
Here are 10 foods that can help support healthy LDL cholesterol levels while showing that heart-healthy eating can still be deliciously enjoyable.
What Is Cholesterol and Why Does Managing LDL Cholesterol Matter?
Cholesterol is a waxy, fat-like substance found in every cell of your body. It plays an important role in cell function as well as in the production of hormones, vitamin D, and the substances that help you digest food. Your body makes all the cholesterol it needs, but cholesterol also comes from certain foods, especially those higher in saturated fats.
Cholesterol travels through the bloodstream attached to particles called lipoproteins, which is why you’ll often hear it discussed as LDL (Low-density lipoprotein) cholesterol or HDL (High-density lipoprotein) cholesterol. LDL cholesterol is often referred to as “bad” cholesterol because high levels can contribute to plaque buildup in the arteries. HDL cholesterol, on the other hand, can help transport excess cholesterol away from the arteries and back to the liver.
Having cholesterol isn’t a problem on its own. But supporting healthy cholesterol balance — particularly keeping LDL cholesterol within a normal, healthy range — is important for long-term heart health.
The currently accepted guidelines in the United States indicate that optimal cholesterol levels are around 150 mg/dL for total cholesterol, about 100 mg/dL for LDL cholesterol, and at least 40 mg/dL in men and 50 mg/dL in women for HDL cholesterol.1 Because high cholesterol levels typically present no symptoms, many people don’t know their levels are high until they’re checked by a doctor. Talk to your doctor about your cholesterol levels to make sure you are maintaining healthy levels tailored to your individual needs.
Read More: Tips for Managing Cholesterol
10 Foods That Support Healthy Cholesterol Levels
Bran and Whole Grains
Bran is the fiber-rich outer layer of grains like oats, wheat, barley, and rice. It’s high in soluble fiber, which helps support healthy LDL cholesterol levels by binding cholesterol in the digestive system.2
Whole-grain foods such as steel-cut oatmeal, brown rice, whole-wheat bread, and whole-grain pasta are typically great dietary choices for fiber consumption. When shopping, check nutrition labels for soluble fiber content and keep an eye out to limit unnecessary added sugars and saturated fats.
Pairing fiber-rich foods with consistent physical activity can further support your heart health, with even a few simple exercises daily contributing to the greater whole.
Fruits
Fruit is like nature’s candy, and many fruits are rich in healthy soluble fiber, like apples, pears, and berries. Fruits also provide antioxidants in the form of flavonoids, which help support cardiovascular wellness.
Beans and Legumes
Beans and legumes — including lentils, chickpeas, kidney beans, and black beans — are rich in soluble fiber and plant-based protein. They digest slowly, helping you feel full for longer while also supporting healthy cholesterol levels.
As a big added bonus, they’re super easy to incorporate into meals. Add them to soups, salads, grain bowls, or vegetable-based chili for complex flavors, additional protein content, and a boost in fiber.
Foods That Supply Phytosterols
Phytosterols, also called plant sterols, are naturally occurring plant-based compounds that compete with cholesterol for absorption in the digestive tract, and can help lower blood cholesterol levels.3 While the typical diet may fall short, increasing plant foods is a good dietary choice.
Nuts and seeds (especially almonds, walnuts, pistachios, and flaxseed), whole grains (like oats and wheat germ), and fruits & veggies (such as berries, broccoli, and brussels sprouts) are all highly flexible ingredients that supply phytosterols.
Olive Oil
Olive oil is a staple of heart-healthy eating patterns like the Mediterranean diet. Replacing saturated fats (such as butter or shortening) with extra virgin olive oil (EVOO) has been shown to support healthier cholesterol balance and overall heart health.
Extra-virgin olive oil is the least processed form of culinary oils and retains more natural antioxidants. Use it for cooking, drizzling over vegetables, or making simple dressings. When purchasing olive oil, be sure to steer clear of oil blends, which may contain added unhealthy oils.4
Fish
Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, which support overall heart health. Diets that emphasize fish — especially when baked, grilled, or broiled — tend to be lower in saturated fat than those high in red meat.
Looking for some tasty inspiration? Try this heart-healthy recipe:
Herby Fish with Wilted Greens & Mushrooms
Avocados
Avocados are rich in monounsaturated fats, which help support healthy HDL cholesterol levels while helping maintain LDL cholesterol within a normal range. They’re also a good source of fiber, making them a satisfying swap for butter or mayonnaise in meals.5
Nuts
Almonds, walnuts, pistachios, and pecans provide heart-healthy fats, plant sterols, and fiber. Research suggests that including nuts in moderation may help support healthy cholesterol levels when they replace foods higher in saturated fat. 6Aim for small portions to control caloric intake, such as a handful per day.
Leafy Greens
Spinach, kale, Swiss chard, and other leafy greens contain compounds, including antioxidants, that support overall cardiovascular health.7
Seeds
Flaxseeds and chia seeds provide fiber, alpha-linolenic acid (a plant-based omega-3 fatty acid), and phytosterols that help support heart health. Sprinkle them onto oatmeal, yogurt, or salads for an easy nutrition boost.
Taking a Statin? Support Your Routine with Kaneka Ubiquinol®
For some individuals, their doctor has prescribed a statin medication (a drug that lowers cholesterol) as part of their cholesterol management plan. However, research indicates that statins also reduce the body’s natural levels of CoQ10, a nutrient involved in cellular energy production.2 This means that people on statin drugs can benefit from supplemental ubiquinol, the active antioxidant form of CoQ10, to promote and maintain optimal cellular energy generation, and support cardiovascular health and muscle function.8,9,10,11
Kaneka Ubiquinol® has been shown to effectively replenish CoQ10 levels depleted from statin medication use.11 As with any supplement, it’s important to talk with your healthcare provider before adding Kaneka Ubiquinol® to your daily routine.
Building a Heart-Healthy Plate, One Meal at a Time
No single food is going to manage healthy cholesterol in the body, but consistently choosing healthier options at meal and snack times can make a meaningful contribution and set up healthy habits for the future. That doesn’t mean you have to eat like an elite athlete or strive for perfection every day; simply making real progress on a better diet is a great start for supporting healthier cholesterol levels.
Remember to ask your doctor about a lipid panel if you have any concerns about your blood cholesterol levels.
You can also find even more heart-healthy eating tips and recipe recommendations in our Eating Well Center!
