13 Foods That Lower Cholesterol Naturally and 5 That Raise It
Learn which foods can help lower cholesterol naturally and which ones to limit. Get science-backed nutrition tips to support better heart health.
High cholesterol is not caused by one food, and lowering it usually takes more than adding a single “heart-healthy” ingredient to your diet. However, certain foods can help reduce LDL cholesterol when eaten regularly, while others may raise it when they become a frequent part of your eating pattern.
LDL cholesterol is often called “bad” cholesterol because high levels can contribute to fatty plaque building up inside the arteries. Over time, this may restrict blood flow and increase the risk of heart attack and stroke. The most effective dietary approach is to eat more soluble fibre and unsaturated fats while reducing foods high in saturated and trans fats.
Here are 13 foods that can support healthier cholesterol levels, followed by five worth limiting.
1. Oats
Oats are one of the best-known foods for lowering cholesterol because they contain beta-glucan, a type of soluble fibre. Beta-glucan forms a gel-like substance in the digestive system that helps reduce the amount of cholesterol absorbed into the bloodstream.
Porridge, overnight oats and unsweetened oat-based muesli are simple ways to include oats regularly. Check packaged varieties for added sugar, as some flavoured products are closer to desserts than breakfast cereals.
2. Barley
Barley also contains beta-glucan and can provide similar cholesterol-lowering benefits to oats. It works particularly well in soups, salads, stews and grain bowls.
Pearled barley is widely available in Australian supermarkets, although hulled barley generally contains more fibre because less of the outer grain has been removed.
3. Beans
Kidney beans, black beans, cannellini beans and butter beans provide soluble fibre and plant-based protein without the saturated fat found in many animal protein sources.
Adding beans to tacos, soups, salads and pasta dishes can help increase fibre while reducing reliance on processed or fatty meats. Canned beans are convenient; rinsing them before use can reduce some of the added sodium.
4. Lentils
Lentils are another valuable source of soluble fibre. They can also help make meals more filling, which may support weight management and metabolic health.
Red lentils work well in soups, dhal and pasta sauces, while brown or green lentils can be added to salads and grain bowls. Replacing part of the mince in a recipe with lentils is an easy place to begin.
5. Nuts
Almonds, walnuts, pistachios and other unsalted nuts provide unsaturated fats, fibre and plant protein. Replacing biscuits, chips or processed snacks with a small handful of nuts may help improve the overall fat quality of your diet.
Nuts are energy-dense, so portion size still matters. Choose plain, unsalted varieties rather than nuts coated in sugar, salt or chocolate.
6. Seeds
Chia seeds, flaxseeds, sunflower seeds, sesame seeds and pepitas provide fibre and unsaturated fats. Chia and flaxseeds are particularly useful for adding soluble fibre and plant-based omega-3 fats.
Seeds can be stirred into oats or yoghurt, sprinkled over salads or added to smoothies. Ground flaxseed is generally easier for the body to digest than whole flaxseed.
7. Avocado
Avocado is rich in monounsaturated fat, which can be used to replace foods higher in saturated fat. The benefit comes from the swap: avocado instead of butter, creamy sauces or processed spreads.
Try avocado on wholegrain toast, in salads or mashed into a sandwich. While nutritious, avocado is still energy-dense, so it should be eaten as part of a balanced diet rather than added to every meal without considering overall intake.
8. Extra virgin olive oil
Extra virgin olive oil provides monounsaturated fat and plant compounds that support cardiovascular health. Using it instead of butter, ghee or coconut oil can help lower the saturated fat content of meals.
It can be used for salad dressings, roasting vegetables and everyday cooking. Canola, sunflower, peanut and soybean oils are also unsaturated alternatives that can fit within a heart-healthy diet.
9. Oily fish
Salmon, sardines, trout and mackerel provide long-chain omega-3 fats. Omega-3 fats are particularly helpful for lowering triglycerides and may support broader cardiovascular health.
Eating fish regularly can also reduce the number of meals built around fatty or processed meats. Grilled, baked or canned fish is preferable to heavily battered or deep-fried options.
10. Soy foods
Tofu, tempeh, edamame and unsweetened soy milk provide plant protein with relatively little saturated fat. Using soy foods in place of fatty meat or full-fat dairy may help reduce LDL cholesterol.
Choose minimally processed soy products where possible. Some soy-based burgers and snack foods can still contain high amounts of sodium, saturated fat or refined ingredients.
11. Apples, pears and citrus fruit
Apples, pears, oranges and other citrus fruits contain pectin, a form of soluble fibre. Whole fruit is preferable to juice because it retains its fibre and is generally more filling.
Keeping fruit available as a regular snack can also reduce reliance on cakes, pastries and other foods high in saturated fat and added sugar.
12. Vegetables
Vegetables support cholesterol management by providing fibre, vitamins and plant compounds while remaining relatively low in kilojoules. Eggplant, okra, carrots, broccoli, leafy greens and Brussels sprouts can all contribute to a higher-fibre diet.
There is no single vegetable that needs to be eaten every day. Greater variety matters because different vegetables provide different fibres and nutrients.
13. Foods fortified with plant sterols
Plant sterols are substances with a structure similar to cholesterol. They reduce the absorption of cholesterol in the digestive system and can help lower LDL cholesterol when consumed in an effective daily amount.
Some Australian margarines, milks, yoghurts and breakfast cereals have plant sterols added. The Heart Foundation recommends approximately two to three grams of plant sterols per day for people who need to lower LDL cholesterol. Fortified foods are not essential for everyone, but they may provide an additional benefit when combined with a heart-healthy diet.
5 foods that can raise cholesterol
1. Processed meats
Bacon, sausages, salami, hot dogs and some deli meats are often high in saturated fat and sodium. Eating them regularly can make it more difficult to lower LDL cholesterol.
Replace them more often with fish, legumes, tofu, eggs or lean, unprocessed meat.
2. Fatty cuts of meat
Visible fat on beef, lamb and pork is a concentrated source of saturated fat. Chicken skin can also add a significant amount.
Choose lean cuts, trim visible fat and keep red meat portions moderate. Heart Foundation guidance recommends limiting lean red meat to one to three meals per week as part of a heart-healthy eating pattern.
3. Butter, cream and ghee
Butter, cream and ghee contain high amounts of saturated fat. Regularly using large quantities can raise LDL cholesterol, particularly when these foods replace unsaturated oils.
Use olive or canola oil for cooking and choose reduced-fat dairy products if you have high cholesterol or existing heart disease.
4. Cakes, biscuits and pastries
Commercial baked foods can contain butter, palm oil, coconut oil or shortening, making them significant sources of saturated fat. They are also commonly high in refined carbohydrates, added sugar and kilojoules.
These foods do not need to be completely forbidden, but they should be occasional rather than everyday choices.
5. Coconut and palm oil
Coconut oil is frequently marketed as a wellness product, but it is high in saturated fat and can raise LDL cholesterol. Palm oil is also high in saturated fat and is commonly found in packaged snacks, pastries and confectionery.
For everyday cooking, oils rich in unsaturated fats, including olive, canola, sunflower and soybean oil, are generally better choices for cholesterol management.
What about eggs and dietary cholesterol?
Eggs contain cholesterol, but for most people, saturated fat has a greater influence on blood cholesterol than cholesterol from individual foods. Eggs can therefore be included in a balanced, heart-healthy diet.
People with heart disease, type 2 diabetes or high LDL cholesterol may need more individualised advice. The Heart Foundation currently recommends that people in these groups limit eggs to no more than seven per week.
Focus on food swaps rather than restrictions
Adding oats to breakfast will have limited benefit if most other meals remain high in butter, processed meat and takeaway food. Cholesterol improves when the overall eating pattern changes.
Practical swaps may include choosing oats instead of sugary cereal, olive oil instead of butter, lentils instead of some of the mince in a meal, and nuts or fruit instead of biscuits. These changes increase soluble fibre and unsaturated fat while reducing saturated fat.
Diet also needs to be considered alongside physical activity, waist circumference, smoking, alcohol intake, blood pressure and blood glucose. Some people can make substantial improvements through lifestyle changes, while others may still require cholesterol-lowering medication due to genetics, existing cardiovascular disease or their overall level of risk.
Build a cholesterol plan that fits your health
Knowing which foods support healthy cholesterol is useful, but turning that knowledge into consistent meals can be more difficult. Your LDL, HDL, triglycerides, blood pressure, blood glucose, waist measurement and family history all influence the type of support you may need.
Heart Smart Australia’s health coaching program helps you understand your cardiovascular health markers and identify the habits most relevant to your results. You receive structured guidance and personalised support from health experts, including Accredited Practising Dietitians, who help you build an eating and lifestyle plan designed around your goals, results, and real life.
If your cholesterol remains high despite trying to eat well, or you are unsure which changes should come first, a structured plan can help remove the guesswork. Enrol in the Heart Smart Australia health coaching program to get real answers, build sustainable habits, and take control of your long-term cardiovascular health.
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