High cholesterol is one of the key risk factors for heart disease, yet it’s also something you can manage—starting with your diet. The foods you eat can either help lower the harmful type of cholesterol known as LDL (low-density lipoprotein) or contribute to its rise.
The good news? You don’t need a complicated meal plan or expensive superfoods. With a few simple swaps and smarter food choices, you can support better heart health through your everyday diet.
Here are 10 cholesterol-lowering foods that are backed by science and easy to include in your routine.
1. Oats
Starting your day with a bowl of oats is a simple and effective way to lower your cholesterol. Oats are rich in beta-glucan, a type of soluble fibre that binds with cholesterol in your digestive system and helps flush it out before it enters your bloodstream.
Tip: Add sliced banana, strawberries, or chia seeds for extra fibre and antioxidants.
2. Barley and whole grains
Barley and other whole grains such as quinoa, brown rice, and bulgur are also high in soluble fibre. Including more of these in place of refined grains (like white rice or white bread) can make a noticeable difference in your cholesterol levels over time.
Whole grains also help stabilise blood sugar and improve overall digestion—making them a heart-smart choice all around.
3. Beans and lentils
Beans are fibre powerhouses. Whether it’s black beans, kidney beans, chickpeas, or lentils, they offer a generous amount of soluble fibre, which helps reduce LDL cholesterol. They’re also rich in plant-based protein and keep you feeling fuller for longer.
Easy swap: Replace some of your meat-based meals with bean-based dishes like chilli, lentil soup, or veggie curry.
4. Eggplant and okra
These often-overlooked vegetables are surprisingly effective when it comes to cholesterol management. Both eggplant and okra contain soluble fibre, and their unique gel-like texture helps trap cholesterol in the gut so it’s less likely to be absorbed.
Try roasting them or adding them to stews and stir-fries for a fibre boost with very few kilojoules.
5. Nuts
Nuts are one of the easiest and tastiest additions to a cholesterol-lowering diet. Almonds, walnuts, pistachios, and other tree nuts provide healthy unsaturated fats, fibre, and plant sterols. Regular consumption has been shown to reduce LDL levels without lowering HDL (the “good” cholesterol).
Snack smart: Just a small handful a day is enough—nuts are nutrient-dense but also high in kilojoules, so portion control is key.
6. Apples, citrus fruits, and berries
Fruits such as apples, oranges, grapefruit, grapes, and strawberries are excellent sources of pectin, a type of soluble fibre that helps reduce LDL cholesterol. These fruits also deliver powerful antioxidants that support heart health and reduce inflammation.
Enjoy them fresh, add them to smoothies, or use them to sweeten porridge naturally.
7. Foods fortified with plant sterols and stanols
Plant sterols and stanols are natural compounds found in small amounts in many fruits, vegetables, nuts, and grains. They work by blocking cholesterol absorption in the intestines. Many spreads, yoghurts, and milk alternatives are now fortified with these ingredients.
Consuming about 2 grams per day can help lower LDL cholesterol by up to 10%.
Check labels: Look for products that state they are fortified with plant sterols or stanols.
8. Fatty fish
Fatty fish like salmon, sardines, tuna, and mackerel are excellent sources of omega-3 fatty acids, which are known to reduce triglycerides and support heart health. They don’t lower LDL directly, but they do help reduce overall cardiovascular risk by lowering inflammation and preventing clot formation.
Aim for at least two servings per week as part of a balanced diet.
9. Avocados
Avocados are rich in monounsaturated fats, which can help lower LDL cholesterol while increasing HDL levels. They also provide fibre, potassium, and antioxidants.
Use avocado as a spread on wholegrain toast, toss it into salads, or blend it into smoothies for a creamy texture with a heart-healthy kick.
10. Soy foods
Soy-based products like tofu, soy milk, and edamame contain isoflavones and plant protein, both of which have been shown to help reduce LDL cholesterol when eaten in place of meat or high-fat dairy.
Adding more soy to your meals a few times a week can have measurable benefits for heart health, especially when combined with other cholesterol-lowering foods.
Aside from eating the right foods, have you considered other natural ways to lower your cholesterol like exercise and lifestyle changes? Learn more in this guide on lowering cholesterol.
What to reduce or avoid
Lowering cholesterol isn't just about adding good foods—it's also about cutting back on the ones that raise LDL or harm heart health over time.
Saturated fats
Found in fatty cuts of meat, butter, cheese, and full-fat dairy, saturated fat can raise LDL cholesterol. While it may slightly increase HDL, most health guidelines recommend limiting saturated fat to under 10% of your daily intake.
Choose leaner proteins and switch to reduced-fat or plant-based dairy alternatives when possible.
Trans fats
Trans fats are artificially created fats found in some baked goods, snack foods, and processed spreads. They raise LDL, increase triglycerides, and lower HDL—a triple threat to your heart. Many countries, including Australia, have started phasing them out, but it’s still wise to check labels and avoid anything with “partially hydrogenated oils.”
Final thoughts
Managing your cholesterol through food is one of the most natural and sustainable ways to protect your heart. A diet high in soluble fibre, healthy fats, and whole foods—paired with fewer processed and high-saturated fat items—can help bring your cholesterol levels into a healthier range without medication.
Even small daily changes can lead to big improvements over time. Speak with your GP or a qualified nutritionist if you're unsure how to tailor your diet to suit your needs.
