Foods that help maintain healthy cholesterol are rich in fiber, healthy fats, and antioxidants — and there are plenty of options and simple ways to include them in your diet.
Key Takeaways:
If you’re reading this, you may be thinking about your heart health and wondering how your diet could make a difference. High cholesterol can be concerning, but the good news is that what you eat can play an important role in supporting healthy cholesterol levels.
Making small, informed choices at mealtime, without feeling deprived, can help you take control of your health.
In this article, we’ll walk through a variety of foods that have been shown to support balanced cholesterol, along with helpful tips to make heart-healthy eating a little easier.
From everyday staples like oats and vegetables to simple swaps like choosing healthy oils, there are plenty of ways you can nourish your body while taking care of your heart.
Research shows that eating more fiber can help maintain healthy total cholesterol. Certain healthy fats, like omega-3s, may help balance triglyceride levels ❶❷.
By combining fiber-rich foods with heart-friendly fats, you can give your cholesterol levels multiple ways to stay in a normal range.
Here’s a list of foods to include in your diet to keep your cholesterol in check:
Oats are rich in beta-glucan, a type of fiber. You can enjoy them as oatmeal, overnight oats, or even blended into smoothies. Pair them with fruits, nuts, or a dollop of unsweetened yogurt for a wholesome meal that helps maintain cholesterol balance.
Whole grains include foods like brown rice, whole wheat bread, quinoa, barley, and bulgur. Unlike refined grains, which have had the bran and germ removed and provide fewer nutrients, whole grains give your body more fiber, vitamins, and minerals.
Try to prioritize whole grains in your meals. For example, swap white rice for brown rice, choose whole wheat bread, or add quinoa or barley to soups and salads for an easy fiber boost.
Nuts aren’t just a crunchy, versatile snack — they can also support heart health. Almonds, hazelnuts, pistachios, and cashews are rich in monounsaturated fats (MUFAs), while walnuts are high in polyunsaturated fats (PUFAs) and provide a good source of omega-3s ❸.
You can enjoy a small handful of mixed nuts as a snack, sprinkle chopped nuts over oatmeal or salads, or blend them into smoothies for added texture and nutrition.
The American Heart Association recommends eating two servings of fish per week, especially fatty fish like salmon, mackerel, sardines, tuna, and anchovies ❹. These fish are high in omega-3 fatty acids.
Eating a variety of fish ensures you get a broad range of nutrients and flavors. Try baked or grilled salmon for dinner, add sardines or tuna to salads, or include mackerel or anchovies in a hearty fish stew.
Tofu, edamame, soy milk, and tempeh provide soy protein. Even if the effect on cholesterol is modest, soy can still be beneficial because it also provides other nutrients like fiber, vitamins, and minerals ❺.
Switching from animal-based proteins to soy-based options a few times a week is an easy way to add variety to your meals while supporting heart health.
Fruits are another high-fiber option that can help manage cholesterol while also satisfying a sweet craving naturally. Apples, pears, and citrus fruits are especially rich in pectin, a type of soluble fiber.
Berries — such as strawberries, blueberries, and raspberries — also provide fiber and are packed with antioxidants that support heart health. When enjoying fruits like these, prioritize fresh or frozen options over fried or heavily processed versions to get the most nutrients and fiber ❻.
Legumes, such as beans, lentils, and chickpeas, are packed with soluble fiber and rich in protein and other nutrients, making them a versatile addition to meals. Swapping legumes for some meat-based dishes a few times a week can help balance your cholesterol naturally.
Vegetables are high in fiber, vitamins, minerals, and antioxidants — all of which support heart health. Dark leafy greens like spinach, kale, and Swiss chard are especially nutrient-dense.
Aim to fill half your plate with a variety of colorful vegetables at lunch and dinner, whether steamed, roasted, or lightly sautéed.
Avocados are a rich source of monounsaturated fats, which may support optimal LDL levels and HDL, the “good” cholesterol. They also provide fiber, potassium, and other heart-healthy nutrients.
Spread mashed avocado on whole-grain toast, add slices to salads and sandwiches, or blend it into smoothies for a creamy texture and nutrition.
Beyond including foods for cholesterol balance, there are other simple steps you can take. You don’t have to make big changes all at once — starting small can make a difference over time.
Incorporating monounsaturated-rich oils like olive, avocado, or algae cooking oil, can be part of a heart-healthy eating pattern. These oils can be used for cooking, drizzling over salads, or as a flavorful addition to dips and dressings.
Examples include skinless chicken or turkey, lean cuts of beef (like sirloin, tenderloin, or round), and fish. You can incorporate them by grilling or baking skinless poultry, choosing lean beef for stir-fries or roasts, or baking or grilling fish.
If you struggle to get enough fiber from food, supplements like psyllium or glucomannan can help support cholesterol management when taken as recommended.
Reducing sugary drinks — like soda, sweetened teas, and flavored coffees — can help maintain healthy triglyceride and blood sugar levels. Choosing water, sparkling water, or unsweetened beverages instead is an easy way to support your heart.
Packaged snacks, fast food, and processed meats often contain unhealthy fats and added sugars, which can impact cholesterol and heart health. Focus on whole, minimally processed foods whenever possible.
While focusing on foods and habits that support healthy cholesterol is important, the bigger picture is overall dietary balance and consistency. No single food or supplement will magically fix cholesterol levels — what matters is how your meals and habits add up over time.
Consider trying algae cooking oil from Algae Cooking Club as part of your heart-healthy routine. It’s high in monounsaturated fats and suitable for high-heat cooking, so you can use it whether you’re sautéing, baking, or stir-frying.
Using it regularly is a simple way to add healthy fats to your meals without changing your favorite cooking styles.
Disclaimer: This content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your diet or supplement routine.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
