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What to eat if you have high cholesterol

A diet that helps you keep your numbers in check can still be delicious.

Updated on July 28, 2022

A bowl of avocado hummus.
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Your diet can be a powerful tool when it comes to managing your cholesterol. Eating a healthy mix of foods can help you lower your levels of low-density lipoprotein (LDL, aka “bad” cholesterol) while raising your levels of high-density lipoprotein (HDL, aka “good” cholesterol). The key lies in a strategy that eliminates high-fat, artery-clogging foods (those high inShow More

A bowl of oatmeal topped with sliced bananas and walnuts, with honey, bananas and glasses of milk in the background
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100 Percent Whole Grains

You may be surprised what a daily bowl of oatmeal can do for your cholesterol (and your digestion). Soluble fiber, also called viscous fiber, is found in a wide range of healthy foods, like whole grains, beans, vegetables, fruits, nuts, and seeds. It forms a gel that binds to cholesterol insideShow More

Closeup of vegetables being chopped.
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Nutrient-Rich Vegetables

Cholesterol aside, veggies play a prime role in any healthy diet. Many vegetables are low in calories, rich in soluble fiber, and beneficial to heart health. They help you maintain a healthy weight and may improve cholesterol levels. But some veggies pack a bigger nutritional punch than others.

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A bowl of various fruits.
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Deeply-Colored Fruits

Fruits should be a staple in anyone’s diet—between 1 1/2 and 2 1/2 cups per day, depending on your age and sex. Incorporating fruits into your daily menu can provide key nutrients like potassium and vitamin C, increase the fiber in your diet, and help manage your cholesterol. Fruits that containShow More

Bowls of various dry beans.
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Beans

Excess body weight tends to increase cholesterol levels. Legumes like beans and peas are high in soluble fiber, and they’re linked to lower body weight and lower cholesterol. When it comes to legumes, you have tons of choices: pinto beans, chickpeas, lentils, black beans, and soybeans, to name aShow More

A hand holds a bunch of almonds.
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Unsalted Nuts

Mono- and polyunsaturated fatty acids found in walnuts, almonds, and other tree nuts work to keep blood vessels healthy. Don’t be put off by the high-calorie price tag of these bite-sized snacks. When eaten in moderation—about 2 ounces a day—nuts can help lower cholesterol and promote heart health.Show More

Olive oil being poured into a glass bowl.
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Healthy Oils

Not all fats are bad for you. In fact, some fats are beneficial to your heart. These include plant-based oils like canola and olive oil and omega-3 fatty acids from fish like salmon and trout. Olive, canola, soybean, and fish oils contain mono- and polyunsaturated oils, some of which can helpShow More

Slideshow sources open slideshow sources

National Lipid Foundation. Viscous Fiber and Your Cholesterol. Last reviewed July 2021.
US Department of Agriculture. MyPlate. Accessed July 25, 2022.
Harvard Medical School. 11 foods that lower cholesterol. August 13, 2021.
Ha V, Sievenpiper JL, de Souza RJ, et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2014 May 13;186(8):E252-62.
Kim SJ, de Souza RJ, Choo VL, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016 May;103(5):1213-23.

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