Do you ever think about your cholesterol levels? Probably not—unless a recent check-up brought it up. The thing is, high cholesterol doesn’t usually wave a red flag. It silently raises your risk for heart disease, stroke, and other serious issues.
According to the CDC, nearly 30% of American women have high cholesterol. That’s a big number—and a big reason to pay attention. The good news? You can naturally improve your cholesterol with some simple changes, starting with what’s on your plate.
If you’re looking for natural remedies to reduce inflammation and detoxify your system, these 12 heart-healthy foods are a great place to begin. They’re not only delicious but packed with nutrients that can help bring your LDL (bad cholesterol) down and support your overall wellbeing.
1. 🍠 Sweet Potatoes
Sweet potatoes are more than just comfort food—they’re rich in soluble fiber, which helps sweep cholesterol out of your body. This fiber binds with bile acids (made from cholesterol) and gets excreted rather than absorbed. For maximum benefit, leave the skin on!
Bonus: Sweet potatoes are also on the Blue Zones food list, eaten by some of the longest-living people in the world.
2. 🌾 Oats and Barley
Kickstart your day with oats! Oats and barley are full of beta-glucan, a type of soluble fiber that lowers LDL cholesterol by reducing its absorption. Eating just one bowl of oatmeal daily can reduce LDL by over 5% in six weeks.
Try overnight oats, barley risotto, or oat flour in your pancakes.
3. 🫒 Olive Oil
Switch your cooking fat to extra-virgin olive oil. It’s loaded with monounsaturated fats (MUFAs) that help reduce LDL and may even raise HDL (good cholesterol). Olive oil is a staple in Mediterranean diets for a reason.
Drizzle it over salads, roast your veggies with it, or dip your bread in it instead of butter.
4. 🍆 Eggplant
Eggplant is rich in fiber and antioxidants. It helps prevent cholesterol from being absorbed into the bloodstream, making it a great plant-based ally.
Grill it, roast it, or use it as a base for a hearty eggplant Parmesan!
5. 🍊 Grapefruit
Add a pop of citrus! Grapefruit contains naringenin, a flavonoid that helps reduce plaque buildup and lower LDL cholesterol. Studies show it can slash cholesterol by up to 20%—just by adding it to your daily diet.
It also supports metabolism, making it a great fat-burning addition.
6. 🐟 Salmon and Fatty Fish
Salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which boost HDL levels and reduce inflammation. Eating fatty fish twice a week can significantly lower your risk of heart disease and stroke.
Bake, grill, or air-fry your fish for a quick, healthy dinner.
7. 🍫 Dark Chocolate
Yes, you read that right! Dark chocolate (in moderation) is rich in antioxidants and helps raise HDL while keeping platelets from clumping—key for a healthy heart.
Stick to organic dark chocolate with a high cocoa content for the best results.
8. 🥜 Healthy Nuts
Nuts like almonds and walnuts are cholesterol-fighting powerhouses. They’re rich in MUFAs, fiber, and plant sterols. A handful of walnuts a day can reduce LDL by up to 10%!
Snack smart: portion out about one ounce a day to avoid extra calories.
9. 🧄 Garlic
Garlic isn’t just for flavor—it’s a natural remedy that prevents LDL particles from clogging arteries. Eating fresh garlic daily has been linked to better cholesterol levels and improved blood pressure.
Chop it fresh into salads, soups, or homemade hummus for the most potent benefits.
10. 🥑 Avocado
Avocados are packed with heart-healthy fats, potassium, and fiber. The monounsaturated fats in avocados help reduce LDL while increasing HDL.
Use as a spread, blend into smoothies, or enjoy as guacamole. Just be mindful of portions—½ avocado is ideal.
11. 🫐 Blueberries
These little gems are rich in antioxidants that reduce LDL and inflammation. One cup a day supports heart health, protects cells, and satisfies a sweet tooth—naturally.
Add them to smoothies, oatmeal, or yogurt for a delicious health boost.
12. 🫘 Beans and Legumes
Beans like lentils, chickpeas, and black beans are brimming with soluble fiber, making them superstars at lowering cholesterol. They also help regulate blood sugar and keep you feeling full longer.
Toss them into soups, salads, or wraps for a hearty, cholesterol-friendly meal.
💡 Bonus Tip: Combine These Foods for Maximum Impact
Want even better results? Pair high-fiber foods like beans or oats with healthy fats like avocado or salmon. This combination helps detoxify your body, reduce inflammation, and create a well-rounded approach to better heart health.
Take Control of Your Heart Health—Naturally
Lowering your cholesterol doesn’t have to involve complicated diets or tons of medication. Sometimes, the best natural remedies are right in your kitchen. By making small but consistent changes—like swapping out butter for olive oil or grabbing a handful of nuts instead of chips—you can take big strides toward a healthier heart.
So, the next time you’re planning a meal, think fiber, healthy fats, and whole foods. Your heart will thank you!
And remember: while food is powerful, it’s always a good idea to talk to a healthcare provider before making major changes, especially if you have existing conditions or are on medication.
Here’s to better health, one bite at a time! 🧡