Trying to Lower Your Cholesterol? 4 Nutrients That Help

• Nearly 10% of Americans have high cholesterol, increasing their risk of cardiovascular disease.
• Soluble fiber, unsaturated fats, omega-3 fats and plant sterols may help lower cholesterol. 
• For maximum cholesterol-lowering, include these in an eating plan that’s low in saturated fat.

High cholesterol is a common health concern in the United States, affecting nearly 10% of adults. Elevated cholesterol levels are linked to a greater risk of cardiovascular diseases, like heart disease and stroke, which are the leading causes of death worldwide.

However, not all cholesterol is the same. Low-density lipoprotein (LDL), often referred to as “bad” cholesterol, can accumulate in the arteries, increasing cardiovascular risk. High-density lipoprotein (HDL), known as “good” cholesterol, helps remove excess cholesterol from the arteries, providing a protective effect.

Nutrition plays a major role in cholesterol balance. And research shows that there are specific nutrients that can support healthy cholesterol levels in several different ways. 

What are these nutrients, and how can they reduce your cholesterol? Read on to learn more, plus dietitian-backed strategies to work more cholesterol-lowering nutrients into your day.

1. Soluble Fiber 

Soluble fiber is a powerful ally for naturally lowering cholesterol. “For reducing [unfavorable] LDL cholesterol, soluble fiber is particularly important as it can bind to cholesterol in the intestine and help remove it from the body,” explains Alison Kaplanes, M.S., RD, CDCES.

It works by forming a gel in your digestive tract that traps cholesterol building-blocks called bile acids. “Bile is essential for the digestion and absorption of fats, so the body needs to replace it,” explains Ashley Reaver, M.S., RD. “It does this by utilizing our cholesterol stores and, thus, lowering our cholesterol levels.” 

Yet, few of us consume enough fiber, including soluble fiber. While a good overall fiber goal is 25 to 38 grams of fiber per day, you’ll need 10 to 25 grams of soluble fiber for optimal cholesterol-lowering, according to the National Institutes of Health. 

Everyday foods like beans, lentils, chickpeas, apples, pears, citrus fruits and bananas are all good sources of soluble fiber. However, two especially powerful sources are oats and barley. These are rich in beta-glucan, a unique type of soluble fiber with a long, proven cholesterol-lowering track record. 

If you don’t eat many foods rich in soluble fiber, you can also get it from psyllium husk, often found in fiber supplements or added to cereals. 

2. Unsaturated Fats

Fat is an essential nutrient that our bodies need for survival. But the type of fat you eat is important, especially for heart health. “Choose heart-healthy fats instead of animal or dairy fats, which are primarily saturated fat,” Kaplanes advises. 

What are those heart-healthy fats, you ask? “The majority of fats should come from unsaturated fats,” says Reaver. There are two main families of unsaturated fats: monounsaturated fats and polyunsaturated fats. According to the American Heart Association, both of these fats may help reduce LDL cholesterol when used in place of saturated fats., You can get monounsaturated fats from avocados, peanut butter, olives, nuts, seeds and olive and canola oils. Polyunsaturated fats are also found in canola oil, as well as soybean oil, tofu, nuts, seeds and fatty fish.

3. Omega-3 Fats

Omega-3s are unique polyunsaturated fats that are best known for lowering triglycerides (fats in the blood that can also raise heart disease risk). Omega-3s may also help improve overall cholesterol balance by lowering total cholesterol and increasing favorable HDL cholesterol. 

That said, they have been shown to raise LDL cholesterol. This may not be a problem for everyone. But if you have high LDL and are considering an omega-3 supplement, speak with your health care provider first. They may recommend combining an omega-3 supplement with cholesterol-lowering medication.

While supplements are an easy way to get omega-3s, they’re not the only way. “Eat fish twice a week, especially the SMASH fish with more heart-healthy omega 3s: salmon, mackerel, anchovies, sardines and herring,” says Kaplanes. These fish are rich in EPA and DHA, two types of long-chain omega-3s that have been studied most for heart protection.

4. Plant Sterols

Plant sterols, sometimes called phytosterols, are natural compounds found in small amounts in many plant foods. “Plant sterols have a similar chemical structure to the cholesterol from animals and can interfere with the body’s ability to absorb cholesterol from foods,” says Reaver. The result? Less LDL cholesterol makes it into your bloodstream.

As helpful as plant sterols are, they only occur naturally in small amounts in a tiny handful of foods, such as corn, canola and soybean oils. The most reliable way to get them in meaningful amounts is from plant sterol-fortified foods, such as fortified spreads, yogurts and milks. Or, talk to your health care provider about a supplement. Research has found that plant sterol supplements can increase beneficial HDL while simultaneously lowering total and LDL cholesterol. They may also lower Apo-B, a troublesome protein in the blood that can significantly increase the risk of heart disease.

Meal Plan to Try

7-Day High Cholesterol Diet Plan, Created by a Dietitian

Our Expert Take

If you have high cholesterol, you’re not alone. The good news is, managing cholesterol doesn’t have to mean overhauling your entire eating plan. In fact, lower cholesterol often comes down to making a few smart swaps and adding more of the right foods and nutrients. For instance, research has found that soluble fiber, unsaturated fats, omega-3 fats and plant sterols can all help lower cholesterol. While each of these is a win for heart health on its own, they all work in slightly different ways. So, consider adding a few of them to your rotation. Together, they can create a strong foundation for heart health.