High cholesterol levels — particularly LDL (low-density lipoprotein) — can contribute to plaque buildup in your arteries, increasing your risk of heart disease, heart attacks and strokes.

Fortunately, diet may play a crucial role in managing cholesterol levels. Consuming cholesterol-lowering foods and drinks can help reduce LDL cholesterol while increasing HDL (high-density lipoprotein) — the “good” cholesterol that helps remove excess cholesterol from the bloodstream.

Foods that help lower cholesterol

1. Oats and whole grains
• Oats contain soluble fiber, which helps lower LDL cholesterol by reducing its absorption in the bloodstream.
• Recommended intake: Eat a daily serving of oatmeal or other whole grains like brown rice and barley.
2. Fatty fish (salmon, mackerel, sardines)
• Fatty fish are rich in omega-3 fatty acids, which reduce inflammation and lower triglyceride levels.
• Recommended intake: Eat at least two servings per week.
3. Nuts (almonds, walnuts, pistachios)
• Nuts contain healthy fats, fiber and plant sterols that lower LDL cholesterol.
• Recommended intake: Eat a handful (1 ounce) per day.
4. Legumes (beans, lentils, chickpeas)
• Legumes are high in soluble fiber, which binds to cholesterol and helps remove it from the body.
• Recommended intake: At least three servings per week.
5. Fruits (apples, berries, citrus fruits, grapes)
• Fruits contain pectin, a type of soluble fiber that helps lower cholesterol.
• Recommended intake: Eat 2-3 servings per day.
6. Avocados
• Avocados are rich in monounsaturated fats that help lower LDL and raise HDL cholesterol.
• Recommended intake: Eat half an avocado per day.

Drinks that help lower cholesterol

1. Green tea
• Green tea contains catechins that help lower LDL cholesterol.
• Recommended intake: Drink 1-2 cups per day.
2. Soy milk
• Soy milk contains plant-based proteins that lower cholesterol levels.
• Recommended intake: Drink 1-2 cups per day.
3. Tomato juice
• Tomato juice is rich in lycopene, which helps reduce LDL cholesterol.
• Recommended intake: Drink one glass per day.

Reap the benefits

Incorporating these cholesterol-lowering foods and drinks into your diet can help reduce LDL levels and improve your heart health. Pairing them with a balanced lifestyle that includes regular exercise, stress management and avoiding processed foods can further enhance their benefits. If you have high cholesterol, consult your doctor or a nutritionist for personalized dietary recommendations.

Finally, if you haven’t had your cholesterol checked lately, ask your primary care physician to check it during your next visit. Depending on your level, you may need medication to help lower it. If you don’t have a primary care physician, go to Find a Provider to find one and make an appointment for a checkup.