6 Tasty Foods and Drinks To Lower Your Cholesterol Naturally

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You’ve probably heard of “good” HDL cholesterol and “bad” LDL cholesterol. But when your LDL levels rise above the healthy range for your age (typically 100 mg/dL), it raises the risk of heart disease, a heart attack or stroke.  The good news? There are plenty of healthy—and delicious!—foods to lower your cholesterol naturally. 

6 foods and drinks to lower your cholesterol 

First, a quick note: If your doctor has prescribed statins or other cholesterol-lowering medications, don’t stop taking them. But if you’d like to give your body a boost, what you eat on a heart-healthy diet can make a big difference. So for all the foodies who still want to feel satisfied while improving their health, we’ve got you covered. Here, the best foods and drinks to lower your cholesterol naturally.

Eggs 

If you love the protein-rich and nostalgic comfort of a hearty egg scramble, you’ll be jumping for joy with these findings. New research in The American Journal of Clinical Nutrition found that healthy adults who ate two eggs per day for five weeks as part of a low-saturated fat diet significantly lowered their LDL cholesterol compared to those on a high-saturated fat diet.

Eating eggs as a food to lower cholesterol may seem to go against what we’ve traditionally heard, but the study results align with what experts see.

“Despite their cholesterol content, eggs don’t seem to raise LDL cholesterol in most people,” says Gabrielle Lyon, DO, author of The Forever Strong Playbook and founder of Muscle-Centric Medicine. “And in some cases, they may even reduce it. That’s because dietary cholesterol doesn’t always translate to higher blood cholesterol. The body tightly regulates its own cholesterol production. When you eat more cholesterol, your liver makes less of it.”

“Eggs are also packed with nutrients that support heart health,” says Dr. Lyon. “For example, they contain [compounds that] may help reduce cholesterol absorption in the gut. Additionally, when part of a low-saturated-fat diet, eggs can displace more harmful foods (like processed foods or sugary breakfast cereals), resulting in a net positive effect on LDL.”

Whole grains 

Whipping up a batch of cornbread with whole-grain corn flour or corn bran rather than refined corn flour can help reduce your LDL cholesterol by up to 13 percent. A study in the Journal of Nutrition found that whole-grain corn flour and corn bran help promote good gut bacteria, which allow your digestive system to better break down fats. Not into cornbread? You can sub whole-grain corn flour for flour in pancakes, biscuits and cake. Or simply work more whole grains like brown rice into your daily diet.

“Fiber binds to bile acids in the digestive tract, which are made from cholesterol,” says Dr. Lyon. “When fiber increases bile acid excretion, the body has to pull more cholesterol from the bloodstream to make new bile, lowering LDL levels. The specific blend of refined corn flour and bran increases soluble fiber content, which is especially effective at lowering LDL.” (Check out more high-fiber foods here.)

Apples 

A study from Ohio State University found that eating one apple per day for four weeks lowered oxidized LDL levels by about 40 percent in healthy, middle-aged adults. But what is oxidized LDL exactly?

“Standard LDL carries cholesterol through the bloodstream, but when it becomes oxidized due to stress, inflammation or poor diet, it becomes more dangerous,” says Dr. Lyon. “Oxidized LDL is more likely to get stuck in artery walls and trigger plaque formation, a key driver of atherosclerosis. Reducing oxidized LDL is critical for heart health because it directly contributes to artery damage and inflammation. You can lower it with antioxidants, polyphenols and anti-inflammatory foods.”

Whole apples provide both fiber and polyphenols, says Dr. Lyon. “The fiber binds bile acids and helps remove cholesterol, while polyphenols help prevent LDL oxidation and reduce inflammation,” she adds. “Eating the whole apple ensures you get this synergistic benefit.”

Cinnamon 

Good news for those who love to add a dash of cinnamon to baked goods or their morning cup of coffee: The sweet, comforting spice is one of the best foods to lower your cholesterol. 

A study in the Annals of Family Medicine found that taking about ¼ tsp. to 2.3 tsp. cinnamon daily  significantly lowered LDL (bad) cholesterol, total cholesterol and triglycerides, while also increasing HDL (good) cholesterol in as little as four weeks. Why does a dash of cinnamon make such a difference in LDL levels? 

“Cinnamon contains bioactive compounds that improve lipid metabolism and enhance insulin sensitivity,” says Dr. Lyon. “This improves the body’s ability to manage blood fats. Cinnamon may also reduce cholesterol absorption in the gut and lower the activity of enzymes involved in cholesterol synthesis. Taken consistently, it can lower LDL, total cholesterol and triglycerides while raising HDL.”

Pecans

Whether sprinkled on oatmeal or added to muffins or pancakes, pecans are a tasty food that helps lower your cholesterol. University of Georgia researchers found that consuming about ½ cup of pecans daily for eight weeks lowers LDL cholesterol by 10 percent.

“Pecans are rich in monounsaturated fats, fiber and plant sterols,” says Dr. Lyon. “These nutrients help reduce LDL by inhibiting cholesterol absorption. Pecans also provide antioxidants like vitamin E and polyphenols, which help reduce inflammation and protect LDL from oxidation. The combination of heart-healthy fats, fiber and antioxidants makes pecans an excellent food for lowering LDL cholesterol when included in a balanced eating plan.”

Green tea or Earl grey

Green tea contains two potent antioxidant compounds, catechins and epigallocatechin gallate (EGCG) that tame bad cholesterol. In an animal study published in the Journal of Translational Medicine, rats given green tea drinks enriched with catechins saw LDL cholesterol drop by over 30 percent in just 56 days, while EGCG-enriched drinks also led to significant reductions.

Dr. Lyon says catechins and EGCG work together to “inhibit intestinal absorption of cholesterol, reduce hepatic cholesterol production and increase LDL receptor activity to enhance clearance from the blood.” 

And if you’re not into green tea, Earl grey can also help. Bergamot, a citrus fruit used to make the brew, lowers LDL cholesterol naturally. A study published in Frontiers in Pharmacology found that supplementing with a bergamot extract containing 150 mg of flavonoids daily reduced LDL cholesterol by 20 percent in six months. 

“Bergamot contains citrus-derived polyphenols that may reduce cholesterol production in the liver, similar to how statins work,” says Dr. Lyon. “They also enhance LDL receptor expression, allowing the body to clear more cholesterol from the blood.”

Keep scrolling for more health stories!

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Statins and Fatty Liver: What Experts Say About the Best Options for Liver and Heart Health

Heart Disease Treatment at Home: Doctor-Approved Ways to Protect Your Heart

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.