What Foods Lower Cholesterol Naturally?

Share Here

Welcome to “What Foods Lower Cholesterol Naturally?”. Cholesterol is found in blood, in every human cell and in animal-based food. The soft waxy substance found in the food is known as dietary cholesterol. It is not found in fruits, vegetables, grains and beans. Although there is a lot of negative attention directed towards cholesterol, it is vital for normal function of the human body. The liver for example, needs cholesterol to make bile acids. Between the two dominant types of cholesterol, one can be good for your health.

What Foods Lower Cholesterol Naturally?

Good Cholesterol / Bad Cholesterol

Cholesterol can’t dissolve in blood, so it needs to get taken through the blood stream on lipoproteins to get to where it needs to go. The high density lipoproteins (HDL), which are made up of mostly protein, are considered “good”. The other major lipoprotein, which contains mostly cholesterol is known as LDL, or low density lipoprotein and is considered “bad”

Quick Cholesterol Ratio Guide

What Foods Lower Cholesterol Naturally?

Here is a list of foods that can help you lower cholesterol naturally.

Dark Chocolate

Starting the list with chocolate might be a brave move. Is it all downhill from here?

People who consume a substantial amount of cocoa powder and dark chocolate have smaller levels of LDL and approximately 4% higher levels of HDL cholesterol.


A study in 2002 showed that people who ate 25 almonds a day for a month reduced their LDL cholesterol by 4% and raised their HDL by 5%. (Circulation, Sept 10, 2002).


People have thrown different theories out there as to why fiber works to reduce cholesterol levels. From binding to cholesterol in digestive system so the cholesterol can’t absorb into the body, to simply taking the place of some higher cholesterol foods. So adding high-fiber food like beans, whole grains, vegetables and fruits to your diet each day can reduce your cholesterol by 20%. Black beans have a significant amount of fiber. Other high fiber beans worth checking out are:

  • Lima beans
  • kidney beans
  • soybeans
  • kidney beans

Omega-3 Rich Foods

Omega-3 helps lower a type of fat into the blood stream known as triglycerides. It may also help slow down plaque growth in the arteries.

Breads & Cereals

Homemade baked food can be beneficial at getting your cholesterol under control. Making food like

  • Whole grain breads
  • Hominy Grits
  • Rice
  • Pastas


Best juices to drink to help reduce cholesterol are:

  • Tomato
  • Orange
  • Cranberry

Cheese and Milk

Sticking to low-fat milk and cheese can help. The best are low-fat cottage cheese, low-fat yogurt and skim milk.


Avocado is a rich source monosaturated fats, vitamins and minerals are a very tasty way of lowering your cholesterol. A study showed that eating one a day can significantly reduce LDL levels in the participants. The study was done by the Journal of American Heart Association.


A study group of fifteen people, in 2003, showed that people drinking five cups a day cut their LDL cholesterol by 11% in just 3 weeks. Drinking a cup or two a day over a longer period should have a similar effect according to Joseph Judd, PhD. (USDA Study).


Honey can help slow down the oxidization of LDL cholesterol in human blood, reducing the chance on stroke or heart attack.

Fruit & Vegetables

Try to get at least 5 servings of fruit and vegetables a day. One of the easiest ways to lower cholesterol.

Olive Oil

Olive Oil

A really good source of anti-oxidants, olive oil helps reduce LDL levels while leaving the HDL alone to help keep removing the LDL from your blood stream. Using 2 tablespoons of olive oil to replace butter or other fats every day can help reduce your LDL.

Ways to Lower Cholesterol Naturally

Extracts – foods lower cholesterol naturally.


Pantethine has shown in several clinical trials to be able to significantly lower LDL levels and improve your good HDL. Pantethine can be found naturally in:

  • Vegetables
  • Dairy
  • Eggs ( Be careful with eggs. A large egg contains three quarters of the daily recommended daily limit of cholesterol. Plan to eat low cholesterol foods the rest of the day if eating eggs.)
  • Meat
  • Grains
  • Yeast
  • Salmon
  • Liver

NOW Supplements, Pantethine (Coenzyme A Precursor) 600 mg, Double Strength, Cardiovascular Health*, 60 Softgels @ Amazon $28.36

Artichoke Extract

Really great for your heart and in studies it has shown to reduce cholesterol by 18%. If you are interested in this product, check out:

Artichoke Extract 4000mg 200 Veggie caps (Non-GMO, Extract 4:1 & Gluten Free)Cynara Scolymus Leaf – Healthy Weight Management, Digestive Health & Antioxidant Protection


Made from sugar cane, a mix of different alcohols refined and isolated. Has been known to help with lowering cholesterol (LDL).

Policosanol 100mg 180 Veggie Capsules (Vegan, Non-GMO & Gluten-Free) Supports Healthy Cholesterol Levels in Normal Range


A study published in the Journal of the American College of Nutrition concluded that chromium can significantly reduce cholesterol levels. Among the 300 patients, those who received chromium treatment had an average reduction of 20 points in their cholesterol. But don’t overdo it. You only need about 200 micro grams per day.

NOW Supplements, GTF (Glucose Tolerance Factor) Chromium 200 mcg, 250 Tablets


Naturally found in mushrooms, yeast, oats and barley. Beneficial at lowering cholesterol.

Jarrow Formulas Beta Glucan 250 mg, Immune Function Support, High-Purity Extract, Patented Preparation, White, 60 Count


Red Yeast Rice Extract

This helps reduce cholesterol mainly because it contains one of the statin drugs that help stop the production of cholesterol in the liver.

Red Yeast Rice Extract 1200mg – Citrinin Free Supplement – Vegetarian 120 Capsules – Arazo Nutrition

Beta Sitosterol

Beta-sitosterol is a plant product whose structure is similar to the cholesterol produced in our body. Therefore, the body cannot absorb it well. This malabsorption will “trick” your body into getting rid of the actual cholesterol, thereby reducing it.

Beta Sitosterol 1200mg | 240 Capsules | Mega Strength | Plant Sterols Complex | Non-GMO, Gluten Free Supplement | by Horbaach


Guggul is an Indian herb that has been used for centuries. Studies have found that guggul can reduce cholesterol in some people by 14% to 27%. Guggul can also reduce the adhesion of platelets so that excessive clotting does not occur in the blood, thereby reducing the risk of heart attack and stroke.

AyurForest Guggul Veggie Capsules with Arjuna Extract 1000 mg, 120 Count Ayurvedic Medicine for Health Cardiovascular Protection



This Asian herb targets heart disease. It removes unstable molecules that damage or destroy healthy cells, reduces the pressure in blood vessels, and reduces the production of harmful low-density lipoprotein cholesterol.

Jiaogulan 9000 mg 180 Veggie Capsules (Extract 20:1, Vegetarian, Non-GMO & Gluten-Free) Gynostemma Pentaphyllum – Supports Stamina and Endurance* Supports Immune System Health

Natural Remedies that Can Help With Cholesterol

Other herbal products that can help with your cholesterol are:

Licorice extract


Holy Basil

Fenugreek seeds and leaves



Green Tea


Exercise for Cholesterol

Anyone for Golf?

Now you have a good reason to go to that golf course. According to Michelle Stanton, fitness director at prevention.com, when 55 sedentary middle-aged men started playing golf two to three times a week for five months, their HDL improved by 5% and lowered their LDL by 4%.


Yoga helps improve oxygen and blood flow through your body enabling it to remove toxins and waste more efficiently. Improving overall health and getting cholesterol levels where they need to be


Eating foods high in antioxidants regularly is extremely important for your health. The antioxidants that are found in fruits and vegetables sacrifice their own electrons by putting themselves between the free radicals and healthy molecules protecting the body.

Foods High in Antioxidants:

Vitamin C:

  • Broccoli
  • Brussel sprouts
  • Cantaloupe
  • Cauliflower
  • Grapefruit
  • Capsicum
  • Mangoes
  • Papaya
  • Oranges
  • Mandarins
  • Potatoes
  • Watermelon

Vitamin E:

  • Asparagus
  • Kale
  • Nuts
  • Pumpkin Seeds
  • Sunflower Seeds
  • Sweet Potatoes
  • Vegetable Oil
  • Wheat germ
  • Whole grain products

Beta – Carotene:

  • Apricots
  • Cantaloupe
  • Carrots
  • Mangoes
  • Papaya
  • Peaches
  • Spinach
  • Sweet Potatoes
  • Tomatoes
  • Yellow squash

Good Oils:

  • Canola
  • Olive oil
  • Grapeseed oIl
  • Flax seed oil


The more overall effort and commitment you make with your health. It can be extremely tricky for some people to get under control no matter what they do. Please seek professional medical advice about your health first before trying supplements etc, as some counter-act medications or you may be allergic for example. That concludes “What Foods Lower Cholesterol Naturally?”. I hope you have found something in here that is suitable for you.

Thanks for reading