I’m sharing 10 delicious cholesterol lowering foods plus the recipes you’ll need to incorporate them into your daily routine. Let’s eat!

Lucky for all of us these 10 cholesterol lowering foods are foods we already love. They help usย lower LDL cholesterolย (the “bad” cholesterol) because it can build up in the arteries and increase the risk of heart disease, while working toย raise HDL cholesterolย (the “good” cholesterol) which helps remove LDL from the bloodstream.
let’s dig in
- ย #1 SALMON
- Mediterranean Sheet Pan Salmon
- ย #2 NUTS
- Wild Rice Bowl with Watercress and Hazelnuts
- #3 BEANS (legumes)
- Mediterranean Bean Salad
- ย #4 APPLES
- Roasted Apple and Radicchio Salad
- ย #5 OATS
- Oat Bran Power Bowl
- #6 AVOCADOS
- Avocado Salad with Herbs
- #7 OLIVE OIL
- Lemon Olive Oil Cake
- ย #8 GARLIC
- Hummus with Forty Cloves
- ย #9 RED WINE
- Slow Cooker Mulled Wine
- ย #10 DARK CHOCOLATE
- Dark Chocolate Mendiants
#1 SALMON
Salmon tops my list of delicious cholesterol lowering foods because it’s insanely delicious, it’s easy to prepare, and endlessly variable, too. The American Heart Association recommends 2 servings every week, and I’m happy to oblige. Salmon is high inย omega-3 fatty acids which are healthy fats that can lower triglycerides, reduce inflammation, and may increase HDL (good) cholesterol, all of which contribute to improved heart health. Don’t know where to start with salmon? Try my easy Mediterranean Sheet Pan Salmon.
- Tuscan Salmon with Lemony Orzo
- Salmon Packets
- Miso Glazed Salmon
- Spring Veggie Bowls with Salmon and Lemon Aioli
- Finnish Salmon Soup (Lohikeitto)
Mediterranean Sheet Pan Salmon
#2 NUTS
The monounsaturated fat in nuts can help lower bad cholesterol, and that goes for almonds, walnuts, peanuts, hazelnuts, pecans, some pine nuts, and pistachios. The Harvard Medical School says “Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%.” When you toast nuts before adding them to recipes they add incredible flavor and crunch, like they do in this Wildย Rice Bowl with Watercress and Hazelnuts. Remember, nuts are caloric, so a small handful a day will do.
Wild Rice Bowl with Watercress and Hazelnuts
#3 BEANS (legumes)
A serving of beans a day (about 3/4 cup) can measurably lower your LDL (bad) cholesterol. Legumes such as beans, lentils, and chickpeas are high in soluble fiber which binds to cholesterol in the digestive tract and helps remove it from the body before it enters the bloodstream. A few easy ways to get more beans into your diet are hummus, bean soups, chilis, and bean salads.
And good news ~ those beans can be dried or canned! My Mediterranean Bean Salad will point you in the right direction.
- Tuna and White Bean Salad
- Slow Cooked Apple Butter Baked Beans
- Curried Chickpea Salad (vegan or not!)
Mediterranean Bean Salad
#4 APPLES
Apples might be the original health food since we’ve always been taught to eat one a day. That old saw turns out to be pretty accurate, apples (especially the skins) contain pectin, a type of soluble fiber that grabs onto the “bad” cholesterol and escorts it out of our bodies. This process can reduce the buildup of cholesterol in the arteries, thereby lowering the risk of heart disease and stroke. Go ahead and grab one from the fruit basket and eat it whole…I prefer mine in this Roasted Apple and Radicchio Salad.
Roasted Apple and Radicchio Salad
#5 OATS
You probably already know that morning oatmeal is good for you, but did you know that it provides lots of soluble fiber which helps lower cholesterol by reducing the amount that gets absorbed into your bloodstream? It’s not a bad idea to eat oats every morning. Oats are one of my favorite cholesterol lowering foods ~ I eat oatmeal or oat bran in the colder months, and muesli in the warmer season. This Oat Bran Power Bowl is one of our favorites. We load it up!
Oat Bran Power Bowl
#6 AVOCADOS
Nutrient dense avocados are high in healthy monounsaturated fatty acids, and have been found to help reduce bad cholesterol particles in multiple studies. Eating an avocado a day can get you good results, according to ScienceDaily. The healthy fat in avocados can help you feel full longer, so also helps with weight control. My Avocado and Herb Salad is a delicious way to get started on your daily dose.
Avocado Salad with Herbs
#7 OLIVE OIL
It may seem counterintuitive, especially if you grew up in the “low fat” generation that believed all fat was a dietary no-no, but some of the cholesterol lowering foods on this list feature good fats that work to make us healthier. Olive oil is another monounsaturated fat that makes so many foods taste better, and yet it still lowers our bad cholesterol levels.
Olive oil is high in calories so you have to limit the amount you eat, but a bottle of extra virgin olive oil is always a good weekly investment. My Lemon Olive Oil Cake celebrates healthy olive oil.
- 60+ Recipes with HEART HEALTHY OLIVE OIL
- Healthier Baking with Olive Oil
- Chocolate Olive Oil Cake
- Rosemary Focaccia Bread with Dipping Oil
Lemon Olive Oil Cake
#8 GARLIC
Garlic is an easy one to get behind, who doesn’t love it? But the more you eat the better it is for you, so I suggest my Hummus with Forty Cloves for maximum benefit. It’s believed that garlic lowers bad cholesterol by preventing it from being produced in the liver, so you can feel good about adding it to all your meals. Tip: roasting the garlic first mellows it out considerably, so you can use more!
Hummus with Forty Cloves
#9 RED WINE
One of my favorites, but maybe the most problematic ~ red wine in moderation is a good thing for your heart and cholesterol levels. But the issue is that wine consumption can be hard to control, and too much wine causes the opposite effect, according to Heart.org. If you’re able to drink moderately, red wine is a good thing, it helps increase HDL, good cholesterol, and its natural plant chemicals, resveratrols, have antioxidant properties that may protect artery walls. My Slow Cooker Mulled Wine is a nice way to enjoy it in chilly weather.
- Mulled Wine Cranberry Sauce
- Mulled Wine Poached Pears
- Wine Braised Short Ribs
- Patricia Wellsโ Beef Daube
Slow Cooker Mulled Wine
#10 DARK CHOCOLATE
Dark chocolate contains more cocoa than other types of chocolate, and is higher in the flavonoids that have been shown to lower LDL (bad) cholesterol levels. Flavonoids are also in red wine. Look for dark chocolate that has a high cocoa content, (you’ll usually see the percentage front and center on the label) and is minimally processed. Organic products are a good choice. With my Dark Chocolate Mendiants you can treat yourself to dessert without the guilt.
- The Deepest Dark Chocolate Recipes
- Toasted Pecan and Dark Chocolate Chip Blondies
- Dark Chocolate Dipped Apricots
how is the red wine mulled wine made please my 53 year old son has high cholestrol , heart problem and is over weigh === some . i need recipes to help him ,, any thing you can help me with — recipes — i would appreciate it .. thank you . i’m 71 , and need to lose few pounds ,
Thanks so much for these quick and easy suggestions. Iโm a mother of five and we all need to be more health cautious.
Your recipes are delicious and very healthy, and ones everyone can enjoy!! Great post Sue!
What a tasty and vibrant selection of recipes – it just shows that you don’t need to eat boring meals in order to be healthy!
High cholesterol runs in my family, so this is a very useful list of foods for us. Thank you for sharing!
It runs in mine too :/
So many delicious and healthy recipes! My mom has high cholesterol levels so will be sending her a few links!
I’m sure she’ll appreciate that Julia, our parents’ generation didn’t have the benefit of all the information we have now, and it can be a real challenge for them to eat right. My dad doesn’t know a protein from a carbohydrate, and since he’s developed kidney disease he has a real problem following his new dietary guidelines.
Who knew helping to lower your cholesterol could be so tasty! Love the recipe links and info here!
I love that too Emily, it’s a win win.
This is an awesome list! So many great choices here.
Sue, we love your blog, and have enjoyed more than a few of the recipes. But, this post has just completely hit our mark. All these foods are on OUR list, and we probably eat at least three or four of them every day!
Thanks
Thanks Henk, what I love about this list is that I’d choose these foods with or without the health benefits, they’re my faves too.