10 Foods Shown to Help Lower LDL Cholesterol — and Why They Work
1. Oats and Oat Bran
Why they may help: Oats contain beta-glucan, a viscous soluble fiber that helps lower LDL cholesterol. A meta-analysis in people with high cholesterol found a reduction of about 10 mg/dL in LDL.
Practical amount: Eat oatmeal or oat bran regularly, aiming for roughly 3 g of beta-glucan per day.
Research: PubMed — oat beta-glucan meta-analysis.
2. Barley
Why it may help: Barley is another good source of beta-glucan. A meta-analysis found barley/beta-glucan reduced LDL by about 10 mg/dL.Practical amount: About ½–1 cup cooked barley. Try it in soups, grain bowls, or in place of rice.
Research: PubMed — barley beta-glucan meta-analysis.
3. Beans, Lentils, Chickpeas & Peas
Why they may help: Pulses provide soluble fiber along with plant protein. A meta-analysis of 38 trials found that eating whole pulses lowered LDL cholesterol.Practical amount: About ½–1 cup cooked daily.
Research: PubMed — whole dietary pulses and cholesterol.
4. Psyllium
Why it may help: Psyllium is one of the most extensively studied viscous fibers. Research using about 10 g a day has found LDL reductions of roughly 7% in people with high cholesterol.
Practical amount: Around 7–10 g per day, divided as needed and always taken with adequate liquid.
Research: PubMed — psyllium and LDL cholesterol.
Practical amount: Around 7–10 g per day, divided as needed and always taken with adequate liquid.
Research: PubMed — psyllium and LDL cholesterol.
5. Nuts
Why they may help: Nuts provide unsaturated fats, fiber, and naturally occurring plant sterols. A large 2024 meta-analysis of randomized trials found reductions in LDL and total cholesterol.Practical amount: About 1–1½ ounces per day.
Research: PubMed — nut consumption and blood lipids.
6. Soy Foods
Why they may help: Soy protein appears to have a modest cholesterol-lowering effect, particularly when soy foods replace foods higher in saturated fat.Practical choices: Tofu, edamame, soybeans, and soy milk.
Research: PubMed — soy protein and cholesterol.
7. Foods Fortified With Plant Sterols or Stanols
Why they may help: Plant sterols and stanols interfere with some cholesterol absorption in the intestine. Around 2 g per day can reduce LDL by roughly 5–15%.Practical choices: Look for foods specifically fortified with sterols or stanols, such as certain spreads or yogurt products. Check the label for the amount provided.
Research: NHLBI/NIH.
8. Avocado
Why it may help: Avocado supplies mostly unsaturated fat, along with fiber and plant sterols. Research suggests it can help improve LDL levels, particularly when it replaces foods higher in saturated fat.Practical amount: Around ½–1 avocado, used in place of butter, cheese, or other higher-saturated-fat foods rather than simply added on top of the existing diet.
Research: PubMed — avocado and lipid profiles.
9. Ground Flaxseed
Why it may help: Flaxseed provides fiber, lignans, and unsaturated fats. Meta-analyses of randomized trials have found modest reductions in LDL and total cholesterol.Practical note: Studies generally use ground flaxseed rather than whole seeds, because grinding makes more of the seed available for digestion.
Research: PubMed — flaxseed and blood lipids.
10. Canola/Rapeseed Oil
Why it may help: Its greatest advantage appears when it replaces butter or other fats high in saturated fat. Meta-analyses have found reductions in LDL cholesterol; one estimated an average reduction of about 6.4 mg/dL across comparisons.Practical use: Use it in place of butter, shortening, or other saturated fats when cooking or making dressings.
Research: PubMed — canola oil and lipid profiles.
Why These Foods Can Work Together
These foods don't all affect cholesterol in the same way.
Oats, barley, and psyllium provide viscous soluble fiber. Beans and other pulses combine fiber with plant protein. Plant sterols reduce some cholesterol absorption. Nuts, avocado, and canola oil provide unsaturated fats that can replace saturated fats. Soy foods provide plant protein with a modest cholesterol-lowering effect.
Interestingly, several of these strategies are combined in the researched Portfolio dietary pattern—viscous fiber, nuts, plant protein, and plant sterols. Studies suggest combining cholesterol-lowering foods can have a greater effect than relying on a single food.
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