If your doctor has mentioned your cholesterol numbers could use some attention, you’re not alone. The good news? There are natural, delicious ways to help. Some foods don’t just lower LDL (the “bad” cholesterol), they also support healthy HDL (the “good” cholesterol), which helps keep your heart in top shape.

Here’s a list of 10 easy-to-find, everyday foods that can help you naturally improve your cholesterol profile. And to make it even easier, we’ve added simple ideas for how to enjoy them throughout your day.

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1. Oats
Oats are high in soluble fiber, which helps reduce the absorption of LDL cholesterol into your bloodstream. Regularly eating oats may also support higher HDL levels over time.

Try this: Make overnight oats with almond milk, chia seeds, and a handful of blueberries, or start your morning with a warm bowl topped with banana slices and cinnamon.
Try this: Bob’s Red Mill Organic Old-Fashioned Rolled Oats are a great pantry staple.

2. Avocados
Avocados are loaded with heart-healthy monounsaturated fats and fiber. They’re known to lower bad cholesterol and raise the good kind.

Try this: Smash avocado on whole grain toast, blend it into a smoothie for creaminess, or slice it into salads and grain bowls.

3. Walnuts
These crunchy bites are rich in omega-3 fatty acids and antioxidants. Walnuts help reduce LDL and may improve HDL cholesterol, especially when eaten consistently.

Try this: Sprinkle walnuts on top of your oatmeal, add them to yogurt, or snack on a small handful in the afternoon.
Try this: NOW Foods Raw Walnuts are fresh and perfect for snacking or tossing into meals.

4. Beans
Beans, lentils, and chickpeas are packed with soluble fiber and plant protein. They help lower LDL cholesterol and support overall heart health. While they don’t directly raise HDL, they contribute to a balanced diet that promotes better numbers overall.

Try this: Add black beans to tacos, stir lentils into a salad, or make a cozy pot of homemade chili or soup.

5. Extra Virgin Olive Oil
Olive oil is rich in monounsaturated fats that help lower LDL and raise HDL when used in place of saturated fats like butter or margarine.

Try this: Use olive oil to dress salads, drizzle it over roasted vegetables, or use it in marinades for chicken or fish.
Try this: La Tourangelle California Extra Virgin Olive Oil is flavorful and great for everyday cooking.

6. Berries
Strawberries, blueberries, raspberries, and blackberries are rich in fiber and antioxidants. They help lower LDL cholesterol and support artery health, making them a heart-smart choice.

Try this: Add them to oatmeal or yogurt, blend them into a smoothie, or enjoy them fresh as a snack or dessert.

7. Dark Chocolate (in moderation!)
Dark chocolate contains flavonoids that may help reduce LDL cholesterol and slightly improve HDL, but only when enjoyed in moderation and with a high cocoa content (70% or more).

Try this: A small square of dark chocolate after dinner is satisfying, or try mixing chopped dark chocolate into Greek yogurt with nuts and berries.

8. Leafy Greens
Spinach, kale, Swiss chard, and other leafy greens are full of fiber and plant compounds that can help bind cholesterol in the digestive system, reducing its absorption. Some studies suggest that leafy greens may support healthy HDL levels too.

Try this: Add greens to smoothies, toss them into salads, or sauté with garlic and olive oil as a side dish.

9. Green Tea
Green tea is rich in antioxidants called catechins, which have been shown to help lower LDL and may support higher HDL cholesterol when consumed regularly.

Try this: Replace one of your daily coffees with green tea, or sip it iced with a little lemon.
Try this: Yogi Green Tea Super Antioxidant is a popular blend with a great flavor and health benefits.

10. Fatty Fish (like Salmon, Mackerel, or Sardines)
Fatty fish are some of the best foods for heart health. They’re high in omega-3 fatty acids, which lower triglycerides, reduce inflammation, lower LDL, and raise HDL cholesterol.

Try this: Grill salmon with herbs and lemon, mix canned sardines with avocado on toast, or use tuna in a salad dressed with olive oil and mustard instead of mayo.

Final Thoughts

Cholesterol-friendly eating doesn’t have to be restrictive or bland. These foods not only support lower LDL levels, but many also promote healthier HDL cholesterol, giving your heart the care it deserves. Add them into your day little by little, and you’ll be surprised how delicious healthy eating can be.

Do you already eat some of these foods regularly? Have a favorite recipe or meal idea? Let us know in the comments—and be sure to check out more of our blog posts for natural, practical health tips you can actually use!