Foods To Lower Cholesterol 


M.Sc. Nutrition & Dietetics

Navneet Kaur


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As per WHO, elevated cholesterol is one of the leading causes of heart disease and stroke. Here are some foods that may help lower cholesterol levels when included in a daily diet. 

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Almonds are low in saturated fats. They contain several heart-friendly nutrients like unsaturated fats, dietary fiber, magnesium, potassium, copper, calcium, and arginine. 

1. Almonds 

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Walnuts are a source of plant-based omega-3 fats that support better lipid profiles and reduce inflammation in the body.  

2. Walnuts 

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Green tea is known for its high antioxidant content. Studies support that regular intake of green tea is associated with reduced cholesterol levels. 

3. Green Tea 

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Oats are high in soluble dietary fiber. Soluble fiber has been shown to bind with cholesterol in the body preventing its absorption.  

4. Oatmeal 

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Leafy vegetables like spinach, mustard, kale, beet greens, etc., are rich in dietary fiber, nitrates, & vitamin C and K. All these nutrients work together to keep our cholesterol levels within a healthy range.  

5. Dark Green Leafy Vegetables 

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Berries like cranberry, raspberry, blueberry, strawberry, and blackberry are packed with antioxidants. They are anti-inflammatory and reduce harmful LDL cholesterol. 

6. Berries 

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Garlic contains a compound called allicin that possesses cholesterol-lowering properties. One can opt for one garlic clove every day to enjoy its health benefits. 

7. Garlic 

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Olives are a source of good fats. They contain oleic acid that may help regulate cholesterol levels and prevent the accumulation of LDL cholesterol in the body. 

8. Olives