As a dietitian, I’ve helped hundreds of clients successfully lower their cholesterol—and one of the simplest strategies is adding the right cholesterol lowering foods to your meals.
While many foods can help reduce cholesterol, there are four that truly stand out. If they’re not already part of your diet, you're missing out on a simple yet effective way to improve your health.
In this article, I’ll reveal the top four cholesterol-lowering foods and share practical tips on how to easily add them to your meals.
When it comes to nutrition, I like to focus on what we can add to our diets rather than what we need to cut out. That’s the beauty of incorporating cholesterol-lowering foods—it’s about adding more goodness, not restrictions.
You don’t need to overhaul your diet overnight. Start with one or two of these cholesterol-lowering foods and gradually work your way up. By adopting them one at a time, you’ll build sustainable habits that stick whilst watching your cholesterol levels improve!
Jump to:
- Watch on YouTube - The Best Foods to Lower Cholesterol
- The Four Best Cholesterol Lowering Foods
- 1. Oats & Barley (Beta-glucans)
- 2. Soy Products & Cholesterol
- Soya Myths
- 3. Nuts Galore
- 4. Plant Stanols and Sterols
- FAQS - Diet and Cholesterol
- Wrap up of the Four Best Cholesterol Lowering Foods:
- More Heart Health Articles to Check Out
- Check out These Nourishing Recipes
Watch on YouTube - The Best Foods to Lower Cholesterol
If you would prefer to sit back, watch and listen to this information, you can view it all over on the YouTube channel!
The Four Best Cholesterol Lowering Foods
So without further ado, here are the four best foods for lowering cholesterol!
1. Oats & Barley (Beta-glucans)
The first ultimate cholesterol-lowering food (or foods, in this case) is oats and barley.
While any fiber-rich food can help lower cholesterol, oats and barley contain a special type of fiber called beta-glucans, which are particularly effective. Beta-glucans form a gel in your gut that binds with cholesterol-rich bile acids, preventing them from being absorbed. Think of it as a sticky fiber that acts like a magnet or mop—grabbing cholesterol in your intestines and sweeping it out of your body through your stool.
Although beta-glucans are found in other grains, oats and barley are by far the best sources.
Research shows that three grams of beta-glucans per day can reduce your total and LDL (bad) cholesterol by 5-10%.
How Much Beta Glucans Do You Need to Eat Each Day?
To lower cholesterol, aim for 3g of beta-glucans daily. It’s easier than it sounds! You can hit this target by having three servings of the foods below in any combination:
Choose any combination of three from the list below:
- A small bowl of porridge (made with 30g of porridge oats)
- 13g of oat bran (1–2 tablespoons), sprinkled on cereals or added to soups, casseroles, or smoothies
- 250ml of an oat drink (make sure it has at least 1g of beta-glucans per serving)
- One oat breakfast biscuit
- One serving of oat breakfast cereal flakes (30–35g)
- Three oatcakes
- Recipes with at least 30g of oats per serving and low in saturated fat
- 75g of cooked pearl barley, great for stews, casseroles, salads, or even a barley risotto
- 40g of barley flakes
For example, this could look like:
- Example 1: Two oat biscuits for breakfast and three oatcakes for lunch.
- Example 2: A bowl of porridge for breakfast, 75g of cooked pearl barley in a stew for lunch, and three oatcakes as a snack.
Top Tips:
- Start your day with porridge, overnight oats, or baked oats, see my recipes below for inspiration.
- Meal prep overnight oats as an easy grab n go breakfast for during the week.
- Add pearl barley to stews, soups, or casseroles for an effortless boost.
2. Soy Products & Cholesterol
The next ultimate cholesterol-lowering food is soy. Soya foods are derived from soya beans and can be consumed as edamame or soy nuts. They are also commonly used as a plant-based alternative to dairy milk, such as soya milk and soya yoghurts, and they are frequently used as dessert items like soya custards. Soy is also used to make tofu, which is commonly used to make plant-based burgers or mince. Finally, soya-based products can be fermented to produce tempeh and miso. So, there are a lot of soy-based foods out there!
How Do Soya-Based Foods Lower Cholesterol Levels?
Soya is different to other beans and pulses. They have a much lower carbohydrate content, are higher in protein content & quality and are significantly higher in healthy fats – mainly polyunsaturated fat.
Foods made from soya beans tend to be low in saturated fat and using soya foods in place of other high saturated fat foods can help you to maintain a healthy cholesterol level. Soya isoflavones have also been associated with improved flexibility of blood vessels (arteries), helping maintain blood flow, which is important for heart health. We want all the blood and oxygen flowing to your heart and brain so you don't get a heart attack or stroke!
Food labelling authorities in the UK, USA, Canada and Japan have approved statements that including '25g of soya protein per day can help reduce blood cholesterol levels'. And studies show that it can lower LDL cholesterol by about 3-4%.
How Many Soy Foods Do I Need to Eat Each Day?
Thankfully, now there is a greater choice of soya foods than ever before that can also taste great. It’s best to start with one to two servings a day and gradually build up to 3 of any combination of the food and drinks listed below.
Choose any combination of three from the list below:
- 100g marinated tofu pieces (great in salads, stir-fries or with a dip). You can buy these pre-prepared, e.g., Cauldron marinated tofu pieces.
- 100g firm tofu.
- 100g soya mince – use instead of minced meat in recipes. It makes a great spag bol or chilli con carne,
- 80g edamame beans – fresh or frozen. Great as a side vegetable, in salads, or blended with some soya alternative to yoghurt for a great dip
- A handful (35g) soya nuts. These are not true nuts. They are roasted soya beans. They work great as a snack or in salads.
- A large glass (250ml) soya alternative to milk (calcium fortified), use on your cereals, in cooking in place of dairy, and in teas and coffees
- 150g Soya alternative to yoghurt, plain or Greek-style
- 150g individual pot of fruit Greek-style plain soya alternative to yoghurt
- 125g individual pot of soy pudding
Top Tips for Eating More Tofu
For many people, beginning to consume more tofu is a challenge as it can be a food many of us are not familiar with. And if we don't know how to use it correctly, it can be quite soggy and bland. Here are my top tips for adding it to your diet.
- Look out for frozen edamame. These are already shelled and ready to eat once defrosted, making life much easier.
- Firm or extra-firm regular tofu is best used in stir-fries, making baked tofu or any dish where you want it to retain its shape. Remember to press the tofu beforehand to remove even more liquid.
- Tofu in the air-fryer is amazing! I have a recipe here, and it is a very cheap protein source.
- Soy can also be a great source of calcium if that is a nutrient you are trying to consume more of. Just look at the ingredient list and ensure the firming agent is "calcium carbonate"; not all of them are.
- Finally, if you are on thyroid medication, soy can make it harder for the body to absorb that medicine. Now, you don't need to avoid soy; just make sure to leave a 2-hour gap between soy consumption and your medication and avoid soy supplements.
Looking for recipe ideas that include soy? Try my crispy air fryer tofu and use it to make my vegan summer rolls recipe.
Soya Myths
Unfortunately, there have been many myths surrounding soy foods in recent years, which has resulted in many people being wary of them.
So, let's clear up some common misconceptions about soy-based foods.
Is Soy Safe for Women at Risk of Developing Breast Cancer or Living With It?
Yes, the safety of soya with regard to women’s breast cancer risk, breast cancer sufferers and risk of recurrence is supported by leading global cancer organisations (the American Institute of Cancer Research, the American Cancer Society, and the World Cancer Research Fund).
In fact, several population studies suggest that the consumption of soy does not raise the risk of breast cancer, and some studies even indicate a slight reduction of 10-20%. Furthermore, there is evidence to suggest that starting to consume soy during adolescence and continuing to consume it during adulthood has a more significant effect in reducing the risk of breast cancer.
Will Soy Give You Man Boobs?
Men need not worry about the impact of soya on testosterone levels. A meta-analysis published in recent years that included 41 human studies and over 1,750 men showed no effect on testosterone or oestrogen levels.
And on the topic of women's health, soy can help during menopause.
The evidence indicates that consuming around two servings of soya foods and/or drinks as part of a balanced diet and lifestyle has been associated with reduced frequency and severity of hot flushes during menopause.
3. Nuts Galore
The third ultimate cholesterol-lowering food is nuts. Nuts are packed full of heart-healthy nutrients such as protein, fiber, plant sterols, vitamin E, magnesium, potassium, zinc and copper.
Because they are also naturally rich in unsaturated fats and lower in saturated fat, they can help lower cholesterol as part of a healthy diet.
There are lots of different nuts to choose from, including almonds, pistachios, walnuts, pecans, cashews and peanuts.
- Adding a small handful (30g) of unsalted nuts like almonds, pecans, walnuts or peanuts into your daily diet can lower your cholesterol by 3-5%.
In fact, a large meta-analysis found that the protective effect of nuts against the development of heart disease was found to be dose-dependent, such that risk decreased by 5 % for every additional serving of nuts consumed per week.
The benefits were clear enough for the FDA in 2003 to issue a "qualified health claim" for peanuts and certain tree nuts - almonds, hazelnuts, pecans, pistachios, and walnuts. The claim allows some nuts and foods made with them to carry this claim: "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease."
Some people avoid eating nuts as they are concerned about the high-calorie content and potential weight gain. However, research suggests that consuming nuts daily can help manage weight and provide other health benefits.
Nuts contain high amounts of fiber, and their structure makes it difficult for the body to absorb all the calories they contain. For instance, one serving (1oz or 28g) of almonds has 170kcal (according to the package), but only about 129 calories are absorbed by the body.
How Much Do I Need To Eat Each Day?
A handful of nuts (28-30g) is about the optimum amount each day. Choose unsalted nuts and, if possible, opt for nuts with their skins still intact, as these contain additional nutrients.
TOP TIPS For Adding More Nuts Into Your Diet
- Use nuts as a topping for porridge, overnight oats, salads, soups and casseroles.
- Try peanut butter or almond butter on toast or apple slices.
- Have a handful of plain, unsalted nuts as a snack. Choose mixed nuts so that you get a variety, or rotate the types of nuts you buy.
- Add chopped nuts into home baking, such as in granola, muffins, banana bread or energy balls.
- Add nuts and seeds to a stir-fry or pasta dish. Cashews, peanuts and sesame seeds work well in stir-fries, and pine nuts and walnuts work well in pasta dishes.
- Add a handful of nuts, seeds or a tablespoon of peanut butter to smoothies,
4. Plant Stanols and Sterols
The final cholesterol-lowering food is plant stanols & sterols.
What are Plant Stanols & Sterols?
Plant stanols and sterols are substances that are found naturally in plants that have a chemical structure similar to that of cholesterol. Nutritional scientists have found that if they are taken in LARGE quantities, they are clinically proven to lower cholesterol. But they are only found naturally in plants in small quantities.
Due to the strong clinical evidence supporting plant stanols and sterols, food companies have started adding significant amounts of these compounds to products like yogurt drinks, spreads, and milk. This allows them to market these items as “clinically proven to lower cholesterol.”
Benecol and Flora Pro-activ are examples of products that contain added plant stanols.
Although they are present naturally in foods, to get the therapeutic dose, you really do need to take a fortified product. For context you would need to eat 7500g of broccoli to come to close to the same amount of plant stanols in one yoghurt drink. And 30 buckets of broccoli every day for three weeks might be a challenge!
European and international guidelines recommend including plant stanols and sterols as part of an overall cholesterol-lowering eating plan for people with high blood cholesterol.
How do they work?
They have the ability to partially block cholesterol (both cholesterol produced by the body and the cholesterol found in food) from being absorbed into the bloodstream from the gut. Normally, about 50% of cholesterol is absorbed from the digestive tract into the bloodstream, but when plant stanols are taken, it drops to just 20%.
How much do I need to eat each day?
You need to eat 1.5-3g of plant sterol or stanols daily, as part of a low saturated fat diet, to lower your cholesterol. Always check the labels to see how much is provided in one serving (product recipes change often). Current products will provide anything from 0.54g to 2g sterols or stanols per serving. It is also clear from the evidence that as the quantity increases up to 3g each day, the benefit increases; however, there is little additional benefit from eating more than 3g each day.
It's not advised to exceed 3g of plant sterols or sterols in one day. More than this will not lower your cholesterol any further, and these products can be expensive.
In people with high blood cholesterol, a daily intake of 1.5-2.4g of plant stanols lowers LDL cholesterol by an average of 7-10% within two to three weeks. To see these benefits, it's important to consistently take this amount every day for at least two to three weeks. To maintain the health benefits, continuous use is key.
However...
The cholesterol-lowering effect of plant stanols can vary from person to person. For some, they can significantly reduce cholesterol levels, while for others, the impact may be minimal.
Since these products can be expensive, it’s worth checking your cholesterol levels before committing to them. Try incorporating them at the recommended dose for three weeks while keeping other changes to your diet and medication minimal (if applicable).
After three weeks, recheck your cholesterol levels. If there’s no significant improvement, it’s likely these products aren’t effective for you. In that case, save your money and consider exploring other options instead.
How to consume plant stanols and sterols?
For the best results, include foods fortified with plant stanols or sterols as part of your largest main meal. These compounds work by mixing with the food you’ve eaten, helping to block cholesterol absorption in the gut. Pairing them with your meal ensures they do their job effectively.
FAQS - Diet and Cholesterol
It typically takes two to three weeks of consistently eating cholesterol-lowering foods, like oats and plant stanols, to see a measurable impact on LDL cholesterol levels.
Eating a balanced amount is key. For example, exceeding the recommended dose of plant stanols won’t provide extra benefits and may not be cost-effective.
While these foods can help lower cholesterol, they are not a substitute for prescribed medications. Always consult your doctor before making any changes to your treatment plan.
Wrap up of the Four Best Cholesterol Lowering Foods:
And there we have it - the four BEST cholesterol-lowering foods.
In summary:
- Beta-glucans from oats and barley: Can lower cholesterol by 5-10%.
- Soy foods: Lower cholesterol 3-4%
- Nuts: Help reduce cholesterol by 3-5%
- Plant stanols: Pack the biggest punch, with a cholesterol-lowering effect of 7~10%
Add them all up, and you could potentially lower your cholesterol by up to 29%! 🎉
Want to go a step further? Check out my article on the best and worst supplements for cholesterol to dive even deeper.
I hope you enjoyed this article and learned something new! If so, I would love to connect. Please leave me a comment below or find me on YouTube and Instagram....I LOVE knowing there’s people out there reading my articles. 🙂 IG: @marialuceyrd_dietitian
Sean Hussey says
Great article, very practical tips.