Oatmeal

Oatmeal is one of the best cholesterol-fighting foods because it is so high in beta-glucans, the soluble fibers that cause oats to bulk up in liquid when you make oatmeal. Soluble fiber lowers your LDL, or “bad” cholesterol, by forming a sticky layer in the small intestine that blocks cholesterol from entering your bloodstream. Prepare old-fashioned oatmeal on the stove or in the microwave and skip the instant packs with lots of added sugar and less fiber. Add fruit to your oatmeal to naturally sweeten it and boost the soluble fiber content even more.

Apples

Many fruits contain soluble fiber, which is important for lowering cholesterol, but apples have a leg up on other fruits. Apples (especially the skins) contain pectin, a type of soluble fiber that latches onto the “bad” cholesterol and guides it through your digestive system and out of your body, effectively lowering your LDL-cholesterol levels. Citrus fruits are also high in pectin, but since it’s mostly in the pulp, you’ll have to eat your fruits to get the benefits, rather than juice them. Luckily, apples are a little easier to pucker up to than lemons. Apples are also high in polyphenols, powerful antioxidants that help reduce inflammation.

Beans

How does that song go? “Beans, beans, they’re good for your heart”? Well…those lyrics get it right! Beans are packed with cholesterol-busting soluble fiber, but that’s not their only benefit. Beans are high in protein and have nearly no saturated fat, which makes them a heart-healthy replacement for animal protein sources, such as meat. For the biggest cholesterol-lowering benefits, add beans to chili, tacos and burritos (either in place of or in addition to meat). They’re also great in soups and salads.

Nuts

Tree nuts, such as walnuts, pistachios and pecans, have been shown to lower total cholesterol, “bad” LDL cholesterol and triglycerides, and increase “good” HDL cholesterol in people with elevated blood lipid levels, according to a 2020 review in Nutrition and Metabolic Insights. Nuts are high in heart-healthy monounsaturated fat, fiber and several vitamins and minerals that are good for heart health. Nuts also contain plant sterols, which are natural compounds that help block the cholesterol you eat from entering your bloodstream. While nuts are awesome to eat, don’t go overboard. Portion control is still important—there are about 160 calories in just 1 ounce of almonds (about 1/4 cup). Add a small handful to oatmeal, top toast with nut butter or make a DIY trail mix with dried fruit and nuts.

Avocado

Who doesn’t love avocados? They not only taste amazing but also can help lower your cholesterol as part of a balanced diet. One 2022 study in the Journal of the American Heart Association found that over the course of 30 years, people who ate the most avocado had a 21% lower risk for heart disease than those who ate none. Avocados are high in healthy monounsaturated fat, which helps lower “bad” LDL cholesterol. They also contain fiber, antioxidants and phytosterols, such as beta-sitosterol, which have also been shown to lower cholesterol. Don’t hog the entire bowl of guacamole, though! One serving is just a quarter of a Hass avocado, which delivers 57 calories. Spread a few slices of avocado on your sandwich instead of mayo, or dip some veggies into a bowl of fresh guacamole.

Dark Chocolate

Chocolate fans rejoice! You might have heard that chocolate is good for you, and it’s true. According to a 2021 article published in Phytotherapy Research, dark chocolate and cocoa powder contain powerful antioxidant compounds called flavonoids, which help lower LDL cholesterol. Milk chocolate has less cocoa solids, and thus lower flavonoid levels, and white chocolate has none. Reach for small portions of dark chocolate, preferably with a high cocoa content (try 70% or higher). Or try a sprinkle of cocoa powder in your smoothie or on yogurt to reap chocolate’s cholesterol-lowering benefits.

Kimchi

Kimchi, a Korean fermented side dish commonly made from cabbage, radish or cucumber, is quickly gaining a following for its many health benefits. A Journal of Ethnic Foods study published in 2023 concluded that eating kimchi is associated with lower cholesterol levels. Kimchi is high in fiber and—because it’s fermented—is loaded with good bacteria that help keep your gut healthy. The good bacteria produced during fermentation also help lower cholesterol. Kimchi and sauerkraut are usually pretty high in sodium, so watch your portions if you’re watching your salt intake. Make kimchi at home for the greatest benefits.

Garlic

Garlic packs a serious health punch. Some people love the flavor and others have been using it as a kitchen cure to boost immunity and promote heart health for years. Recent research has backed garlic’s health benefits, especially for your heart, according to a 2020 review of the evidence published in Antioxidants (Basel). Garlic, along with garlic extract, has been shown to lower cholesterol, possibly by preventing cholesterol from being made in the liver. Plus, eating garlic may also help lower blood pressure. Give your heart a boost and add garlic to your sauces, salad dressings and stir-fries.