Lower Cholesterol Naturally: 12 Foods That Could Help

Cholesterol gets a bad rap. In fact, our bodies need some cholesterol. The waxy substance travels through the blood, helping in the production of some hormones and Vitamin D.

But our bodies take care of this all on their own, producing all the cholesterol we need on a day-to-day basis. It is the dietary choices we make every day that contribute to our elevated cholesterol levels.

When cholesterol gets too high, we're in trouble. Cholesterol, along with other substances, can build up in the arteries, creating the plaques that cause heart disease.

So what is too high when it comes to cholesterol? There are a few important markers your doctor will test for:

• Total cholesterol
• LDL or "bad" cholesterol -- this type contributes the most to buildup in the arteries
• HDL or "good" cholesterol -- this type actually helps keep arteries clear
• Triglycerides -- an additional type of fat in the blood

A healthy total cholesterol is under 200 milligrams of cholesterol per deciliter of blood (mg/dL). LDL cholesterol should be under 100 mg/dL, and ideal HDL is above 60 mg/dL. Optimal triglyceride levels are below 150 mg/dL.

Because people with high cholesterol are at a greater risk of heart disease, it's important to take steps to keep levels in the healthy range. If cholesterol levels are high, some people opt for cholesterol-lowering mediations or supplements. Others make lifestyle changes; losing weight, exercising and eating a healthy diet can all lower cholesterol.

There are certain heart-healthy foods that are especially worth incorporating. Click through the slideshow below to see 12 foods that could lower your cholesterol. Then tell us in the comments what heart-healthy diet changes you've made.

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• Oats And Barley

  When it comes to heart health, we can't stop singing the praises of oatmeal. But other grains, like barley, are also healthy picks. Both are packed with fiber -- which helps keep you full for longer so you reach for the chips less. But fiber does more than just keep you slim. Soluble fiber, the kind that the body can digest, seems to <a href="http://www.ajcn.org/content/69/1/30.full" target="_hplink">reduce the amount of cholesterol the body absorbs</a> from the intestines, <a href="http://www.livescience.com/6234-eating-oatmeal-cholesterol.html" target="_hplink">lowering total cholesterol</a> and LDL or "bad" cholesterol in the process. <em>Flickr photo by <a href="http://www.flickr.com/photos/mr_t_in_dc/3373861160/" target="_hplink">Mr. T in DC</a></em>

• Fish

  You might think that fatty fish could be detrimental to your ticker, but the right seafood can lower cholesterol for a couple of reasons. First, eating more fish might mean that you're <a href="http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol" target="_hplink">replacing meat in your diet</a>, and meat contains more LDL-boosting saturated fats. Second, fish like salmon, sardines and albacore tuna are <a href="http://www.mayoclinic.com/health/cholesterol/CL00002" target="_hplink">high in omega-3 fatty acids</a>, which have been shown to <a href="http://www.webmd.com/cholesterol-management/features/low-cholesterol-diet-fatty-fish" target="_hplink">lower triglycerides</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/desheboard/3412252522/" target="_hplink">DesheBoard</a></em>

• Nuts

  Toss them in salads, sprinkle them on oatmeal or snack on them by the perfectly-portioned handful. Just about any variety of nut can <a href="http://www.sciencedaily.com/releases/2010/05/100510161250.htm" target="_hplink">lower total cholesterol</a>, LDL and triglyceride levels, according to a 2010 analysis of data from 25 studies on nut consumption. <em>Flickr photo by <a href="http://www.flickr.com/photos/sixteenmilesofstring/2252057770/" target="_hplink">tvol</a></em>

• Olive Oil

  Swapping the saturated fats found in butter for the unsaturated ones in oils is a good idea for both your waistline and your heart. Doing so can help <a href="http://today.msnbc.msn.com/id/17952000/ns/today-today_health/t/foods-can-lower-your-cholesterol/#.T3xu5r_LyK4" target="_hplink">reduce total cholesterol</a>, but using olive oil in particular may also <a href="http://www.everydayhealth.com/high-cholesterol-pictures/power-foods-for-lower-cholesterol.aspx#/slide-6" target="_hplink">increase HDL, or "good" cholesterol</a>.

• Apples

  A medium-sized apple contains about <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2" target="_hplink">4 grams of LDL-lowering soluble fiber</a>, or about 17 percent of your recommended daily intake. An apple a day can <a href="http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol" target="_hplink">keep the heart doctor away</a>! <em>Flickr photo by <a href="http://www.flickr.com/photos/pierre_tourigny/129235076/" target="_hplink">manitou2121</a></em>

• Strawberries

  Strawberries are <a href="http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol" target="_hplink">rich in pectin</a>, a type of soluble fiber that can lower LDL. One study found that supplementing a heart-healthy diet with strawberries had <a href="http://www.ncbi.nlm.nih.gov/pubmed/19013285" target="_hplink">similar results to adding oats to a heart-healthy diet</a> -- and tasted better, too! <em>Flickr photo by <a href="http://www.flickr.com/photos/tico24/18887990/" target="_hplink">Plinkk</a></em>

• Citrus Fruits

  You'll also find <a href="http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol" target="_hplink">pectin in oranges</a>, grapefruits and other citrus fruits. And adding more fiber to your diet can <a href="http://www.mayoclinic.com/health/fiber/NU00033" target="_hplink">lower blood pressure and reduce inflammation</a>, both of which help your heart. <em>Flickr photo by <a href="http://www.flickr.com/photos/notahipster/3353934499/" target="_hplink">little blue hen</a></em>

• Beans And Lentils

  Kidney, navy, garbanzos -- your favorite beans and lentils are all great sources of soluble fiber, which helps keep you full and can reduce cholesterol. A 2008 study from Arizona State University found that people who ate a half-cup of beans a day (at the time, the recommended amount according to the <a href="http://abcnews.go.com/Health/Diet/story?id=3689588&page=1#.T3y37L_LyK4" target="_hplink">U.S. Dietary Guidelines for Americans</a>) over a 24-week period lowered their cholesterol by 8 percent. If you eat around 2,000 to 2,500 calories a day, aim for a <a href="http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Appendices.pdf" target="_hplink"> cup and a half to two cups of beans a week</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/tomcensani/3906108573/" target="_hplink">tomcensani</a></em>

• Soy

  Like with fish, if you're eating soy, chances are you're eating less meat, which is higher in saturated fat and cholesterol. Soy is unique in the fact that it's a great source of protein, and yet it's free of any animal products, so it's also cholesterol free. However, it's not the <a href="http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol" target="_hplink">cholesterol-busting superpower</a> it was once touted to be. A 2010 study found that eating soy can result in a moderate 8 to 10 percent <a href="http://jn.nutrition.org/content/140/12/2302S.abstract" target="_hplink">decrease in total cholesterol</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/rooey/6047226695/" target="_hplink">Rooey202</a></em>

• Red Wine

  You probably already know that a little alcohol -- in moderation of course -- is good for you. Part of the reason why? A 2000 study established that occasion clinking of glasses can <a href="http://www.ncbi.nlm.nih.gov/pubmed/11067787" target="_hplink">raise HDL, or "good" cholesterol</a>. Red wine may be particularly beneficial, since it's rich in antioxidants, which may <a href="http://www.everydayhealth.com/high-cholesterol-pictures/power-foods-for-lower-cholesterol.aspx#/slide-11" target="_hplink">lower LDL levels</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/dinnerseries/5958670552/" target="_hplink">Dinner Series</a></em>

• Avocados

  Like olive oil, avocados are rich in cholesterol-lowering unsaturated fats. Monounsaturated fats, the ones found in the creamy green fruit, may lower LDL and raise HDL -- but probably only if you are <a href="http://today.msnbc.msn.com/id/17952000/ns/today-today_health/t/foods-can-lower-your-cholesterol/#.T3xu5r_LyK4" target="_hplink"><em>replacing</em> unhealthier dietary fats with these heart-healthy ones</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/annethelibrarian/6067053810/" target="_hplink">annethelibrarian</a></em>

• Green Tea

  The miracle drink has been linked to everything from <a href="http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea" target="_hplink">fighting cancer to keeping the mind sharp</a>, but few studies have truly explained <em>why</em> green tea is such a powerful health elixir and just how much of it you'd need to drink to see results. While it does appear to lower "bad" cholesterol, it's <a href="http://www.reuters.com/article/2011/07/06/us-green-tea-cholesterol-idUSTRE7655YM20110706" target="_hplink">only a slight reduction</a> -- and you'd probably have to drink quite a few mugs full to see a difference. Chugging green tea isn't a good idea for everyone; <a href="http://well.blogs.nytimes.com/2011/08/22/really-the-claim-drinking-green-tea-can-help-lower-cholesterol/#" target="_hplink">it can interfere with some medications</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/dasqfamily/467506567/" target="_hplink">Qfamily</a></em>

• Related Video

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Comments

[Beth Joyce]

07:46 AM on 04/30/2013

Very helpful list of foods to lower cholesterol level. Healthy diet and exercise is necessary to keep away from diseases. There are certain drugs which helps to lower cholesterol level. Tricor is a lipid-regulating agent, which helps to decrease fatty acids and cholesterol in the blood.

http://www.canadiandrugsaver.com/heart-and-blood-pressure/tricor_274.html

[Rob1964]

11:36 AM on 01/20/2013

From Dr Datz which I know quiet a few people here look up to.
"First, we were probably wrong about the harms of dietary cholesterol in the first place. Over the past decade or so, numerous studies -- both observational studies in large populations, and intervention trials in smaller ones -- have suggested that dietary cholesterol in general, and eggs in particular, do not contribute meaningfully to blood cholesterol levels, or cardiac risk. My own lab has contributed two such studies to the literature- one in which we saw no harms from two eggs daily in healthy adults; and another in which we saw no harm from two eggs daily in adults with high blood cholesterol."
http://www.huffingtonpost.com/david-katz-md/usda-eggs-cholesterol_b_820497.html

[Rob1964]

11:01 AM on 01/20/2013

Check out page 4 from the Cleveland Clinic Journal of Medicine.
http://www.ccjm.org/content/69/11/849.full.pdf+html

"We also recently examined the effects of a 6-week very-low-carbohydrate diet on fasting
and postprandial serum lipid levels in healthy, normal-weight, normolipemic men who
switched from their habitual diet (17% protein, 47% carbohydrate, 32% fat) to a verylow-
carbohydrate diet (30% protein, 8% carbohydrate, 61% fat).28 There were significant
decreases in fasting serum triglycerides (–33%), postprandial lipemia after a fat-rich
meal (–29%), and fasting serum insulin concentrations (–34%). Fasting serum total and
LDL cholesterol and oxidized LDL were unaffected, and HDL cholesterol tended to be
increased (+11.5%). In subjects with a predominance of small LDL particles (“pattern
B”), there were significant increases in mean and peak LDL particle diameter and in the
percentage of large LDL particles after the very-low-carbohydrate diet. "

In other words the high fat diet showed better numbers and the LDL was big and fluffy and VERY heart healthy.

More work needs to be done but the scientists are starting to go against the "grain" of mainstream thinking.

[echofreak]

09:19 PM on 10/19/2012

you guys should check out www.cholesterolnaturally.com

[Rob1964]

11:48 PM on 01/20/2013

I took a look but they got a lot of basic info wrong, I am afraid.

[Rose Clearfield]

08:40 PM on 10/19/2012

Great, succinct information about this topic! Learn more about the cholesterol level of eggs: http://kelleyward.hubpages.com/_1qap6temx9g5j/hub/Eggs-and-Cholesterol-The-Truth-About-Eggs-Yokes-Heart-Disease

[ISusan]

04:41 PM on 05/07/2012

A healthy liver is enables the body to break down fats in the blood (cholesterol) and remove it out of the body fast, actually most of the high cholesterol problems are an out come of one or another liver disorder. To stimulate the liver and kidneys to naturally do their job I drink Milk thistle and dandelion herbal tea. My LDL went down by itself after less than 2 month. I found a great mixture of these herbs and more in Colestel tea by Galilee Tisanes. No need to add sugar, it's sweet and tasty and function as a detox also. this is link: http://www.gtisanes.com/Product-2-For-Normal-Cholesterol-Detoxifi.aspx

[I-US]

07:45 PM on 04/10/2012

I shutter to think where some people get their information. Cardiologists at the Cleveland Clinic, the number one heart health clinic in the nation for over a decade and a half, are clear that high LDL cholesterol is linked to cardiac events. They are also clear that HDL and triglycerides are secondary indicators of heart health--secondary to LDL levels--and they do not buy into the corporate lab-promoted tests for LDL particle size. Their diet recommendations are exactly in line with the above.

[I-US]

05:22 PM on 04/11/2012

^shudder

[Rob1964]

11:49 PM on 01/20/2013

You might want to look at my link from the Cleveland Clinic above.

[I-US]

11:04 AM on 01/21/2013

Thanks for the link. I read it, and it says that low-carbohydrate/high-fat diets do increase LDL. And they don't deny that LDL is an important cardiac marker. I might also point out that the review article was written by two doctors employed by the Atkins Foundation an who wrote the most recent Atkins diet book.

[lick my feet]

09:45 PM on 04/08/2012

the high cholesterol myth is still in full effect i see. cholesterol is made by the body. it is naturally high in response to inflammation, stress, or injury. it is there for a reason. cholesterol is the building block of every cell in the body, including valuable hormones. the only reason you should ever want to lower your cholesterol is if you really really want pharmaceutical companies to get your money.

[Tootsie56]

08:01 PM on 04/09/2012

Did away with those years ago, along with meat and doing far better without them! F&F

[VPerry24]

02:37 PM on 04/10/2012

Why is it that people don't ask why people with high cholesterol don't die of a heart attack?
It is the additives we put in food and stuff like HFC that the body does not recognize and it stores it in the arteries. The poison we ingest from pesticides, hormones in meat, all that stuff the body does not know what to do with it. Amazing. But the biggest cash cow for the Pharmaceutical Industry is the cholesterol myth!

[farmilyman]

08:31 PM on 04/08/2012

Just stop eating wheat and you won't have to worry about a cholesterol problem.

[yeti7]

09:51 AM on 05/01/2012

wheat? really?

[Rob1964]

11:51 PM on 01/20/2013

Well wheat and other high sugar grains.

[Klad InVermont]

07:13 PM on 04/07/2012

Ground flax seeds are as good a source of Omega-3's as fish, plus it's a lot cheaper and easier to incorporate into your daily diet.

[Tootsie56]

08:04 PM on 04/09/2012

I add it to my oatmeal, muffins, and many other things. My doc recommended it when I said no more pills and its worked great, in conjunction with fruits, veggies, exercise and dropping meat.

[Papi-Chullo]

09:36 PM on 04/06/2012

I saw an article about Walnuts just today and how they can reduce cholesterol, along with other benefits... the omega 3 situation is real interesting too;
http://tony-baja-health-resort.blogspot.com/

[DrP]

05:23 PM on 04/06/2012

First: "fiber 'seems' to have an effect on lowering cholesterol." What does that mean? The it is a hypothesis and not a fact. So why even make that assumption?
Second: Stop focusing on lowering cholesterol. It is meaningless.If you want to do something cholesterol related, focus on raising HDL, lowering triglycerides, and changing the LDL particle size. That can easily be done by reducing sugar, starch, and grains. Eating many of the foods listed here will lower LDL but will not change the HDL/triglyceride ratio or change LDL particle size to the safe, large fluffy type. Those are the only considerations that will have a positive effect on heart health, as valid science clearly shows.
Third: People with the lowest cholesterol levels recommended here often develop dementia and Alzheimer's as well as depression and other mood and neurological disorders.

[Papi-Chullo]

09:38 PM on 04/06/2012

some good points, but I think their is a fair balance that leans towards lowering the LDL, just within the Walnut sector alone, Salmon, cold water wild caught, shows some research to it's advantage, but you seem right in your points as well.
I have a link to a new blogssite if you want, respond and i'll send it to you.

[VPerry24]

02:38 PM on 04/10/2012

and lower than 150 is cancer prone!

[spitfiredd]

01:25 PM on 04/06/2012

Low cholesterol has been linked with depression and higher rates of suicide, should we really be lowering cholesterol?

[Papi-Chullo]

09:40 PM on 04/06/2012

some people may try to reduce cholesterol just by diet alone, while others use medications. My opinion, I believe everyone has a somewhat unique body chemistry, and some people do fine, while some others may show some side effects of diet treatments and other treatments, but a good clean diet should be good for a person. note- i said "should".... because I still like beer!

[Alvarask]

09:39 AM on 04/07/2012

How do you define "clean"? I'm asking because it's a loaded word usually.

[Alvarask]

09:41 AM on 04/07/2012

There is no need to reduce cholesterol at all. Low cholesterol as we both knows, correlates with all the wrong things, whereas high cholesterol correlates to better health and longer life. As DrP has pointed out, we should be concerned with trying to ensure we have a high quality large particle LDL and plenty of HDL. If we cut down on sugars, starches and grains our triglycerides will fall which is a far more important measure than cholesterol.

[Contact1972]

01:03 PM on 04/06/2012

I consume everything on that list except for green tea. I've tried to like it but after years of trying I'm done with it.

[eric14]

06:26 PM on 04/06/2012

There are things I like and don't like and there's green tea. I just drink it.

[Papi-Chullo]

09:42 PM on 04/06/2012

do you get headaches? i used to get headaches, until I lowered my consumption down to 1/4, and then checked my reactions, and then built up from there, on a three day a week use of beer, i mean green tea.

trust me, when i drank to much green tea, I would dehydrate and get a hungover feeling, the same as the dehydrated feeling from alcohol.

[Contact1972]

01:21 AM on 04/07/2012

No no nothing like that though thanks for the info. My partner drinks a good deal of green tea. I don't drink it as I can't get past the taste.

[Alvarask]

09:15 AM on 04/06/2012

I really must protest at the out and out falsehood here that OILS are the healthy choice. Vegetable oils are DEADLY. Saturated fats are the optimum choice. I highly recommend anyone interested in the truth watch "The Oiling of America" on youtube, which is a representation of the work of Dr. Mary Enig who is one of America's top researchers and who directly worked on the research used by Ancel Keys to dupe the US Congress into supporting the deadly low fat/polyunsaturated fat diet that is causing massive death right now.

[spitfiredd]

01:28 PM on 04/06/2012

Totally agree! Coconut and animal fats from either full fat dairy or flesh fats are the best fats you can get. I'm not a big fan of drinking milk but I get this raw cream and use it in my coffee and make butter with it... Actually for lunch just now I ate a can of sardines and some coconut with dates!

[Papi-Chullo]

09:45 PM on 04/06/2012

yeah, alot of people just get depressed from the total regime of everything that is good........ Im think some people can benefit from a milder approach too.
here's a blog-site that has some real good stories/articles about Virgin Coconut Oil;
http://tony-baja-health-resort.blogspot.com/

[Alvarask]

09:11 AM on 04/07/2012

Sounds like a good lunch! I drink lovely full fat milk and it is delicious.