10 Recommended Foods to Lower Cholesterol
February 9, 2026
Cholesterol is a major concern for everyone. It can be triggered by an uncontrolled lifestyle and diet. Over time, cholesterol forms plaque that can block blood vessels, leading to many other serious health conditions.
People with high cholesterol are encouraged to monitor their daily intake, with the goal of lowering their LDL (bad cholesterol) levels.
You can start preventing high cholesterol right now. Here are some meal recommendations to help you lower your cholesterol.
1. Fish
According to alodokter.com, fish is rich in omega-3 fatty acids, which help lower LDL (bad cholesterol) levels and increase HDL (good cholesterol) levels in the body. Recommended types of fish include salmon, mackerel, tuna, and sardines.
2. Olive Oil
People with high cholesterol are strongly advised to cut back on fried foods. If you still want to eat fried foods, you should replace cooking oil with olive oil to reduce the saturated fat content.
3. Green Tea
Green tea is high in antioxidants, which are good for your heart. It’s a great alternative to sugary drinks when your cholesterol levels are rising. It’s recommended to drink green tea without any added sugar.
4. Edamame
Also known as young soybeans. Edamame is a good source of plant-based protein and fiber, and it’s also effective at lowering LDL (bad cholesterol) levels in the blood. Edamame can be a great alternative for your daily snacks.
5. Broccoli
This tree-like vegetable is highly recommended for people with high cholesterol. According to a study published in Nutrients, broccoli is rich in vitamins C, K, and B, folate, iron, and fiber—all of which are essential for the body.
6. Oatmeal
Oatmeal is now widely recognized as a healthy breakfast option. Oatmeal contains beta-glucan, which helps regulate blood sugar and cholesterol levels. Eating 1.5 cups of oatmeal a day can lower your cholesterol by up to 8%!
7. Avocado
Who hasn’t heard of this green fruit? Eating two avocados a day can lower your LDL (bad cholesterol) levels! You can enjoy them raw, or incorporate them into sandwiches or salads.
8. Ginger
Ginger is known for warming the body, but that’s not all! Ginger has anti-inflammatory properties that are great for the heart in fighting inflammation. It’s perfect for adding to your daily beverages.
9. Spinach
If you enjoy eating meat, it’s a good idea to pair it with leafy greens. Spinach is a good source of fiber for the body. It also helps prevent the buildup of plaque in blood vessels that can obstruct blood flow, a condition known as atherosclerosis.
10. Garlic
Who would have thought that onions could help lower cholesterol? Garlic, in particular, has long been known as a key weapon in lowering bad cholesterol levels. The compounds in garlic help reduce the production of bad cholesterol in the liver.