8 Foods You Can Eat to Help Lower High Cholesterol

With more than 102 million Americans having cholesterol levels above the normal range, it’s a crucial topic to address. Any number over 240 mg/dL puts you at high risk of heart disease. Does this ring a bell? If so, it might be time to change your diet.

In today’s article, we’re going to talk about foods that can help lower your cholesterol levels. From tea to avocados, and even dark chocolate—yes, you heard that correctly! Let’s discuss 8 Foods You Can Eat When You Have High Cholesterol.

Dark Chocolate

8 Foods You Can Eat to Help Lower High Cholesterol

You didn’t think we meant just any chocolate, did you? Dark chocolate is known for its numerous health benefits, making it quite different from the typical candy bar you might find at a gas station. The magic ingredient here is cocoa. Cocoa, which is rich in dark chocolate, has been shown to protect the bad cholesterol in your bloodstream from oxidation. If left unchecked, this could significantly increase your risk of heart disease.

A study from 2015 highlighted this by having adults drink cocoa twice daily for a month. By the end, they showed a reduction in bad cholesterol and an improvement in their levels of good cholesterol. They also saw a decrease in blood pressure. So next time you’re craving something sweet, put down the Snickers and reach for some dark chocolate instead.


8 Foods You Can Eat to Help Lower High Cholesterol

Your hipster friend has probably been trying to get you into avocados for a while now, and for good reason! If you’re suffering from high cholesterol, it might be time to listen to them. Avocados are packed with fiber and monounsaturated fats, nutrients that fight against bad cholesterol, ultimately making you healthier.

A study from 2015 focused on obese adults with dangerously high LDL, the medical term for bad cholesterol. Those who ate avocados experienced a greater decrease in LDL than those who didn’t. Other studies have shown even more impressive results, with avocados decreasing LDL cholesterol by 22% and increasing HDL, the good cholesterol, by 11%.

Even if your cholesterol levels are already healthy, incorporating avocados into your diet is still a good idea. They contain a variety of other nutrients, including potassium, and are known to boost eye health and lower the risk of certain cancers. People who eat avocados are generally healthier overall.


Let me guess, you’re more of a coffee person… But hear me out because tea might just save your life. If your cholesterol is at an unhealthy level, it’s worth considering adding tea to your routine. While green tea often gets the spotlight for its health benefits, black and white teas also have their own impressive properties.

Tea contains catechins, which inhibit cholesterol synthesis and help keep your blood pressure at a normal level. Studies have supported that regular tea consumption can lower levels of bad cholesterol. So if your doctor is cautioning you about your LDL levels, it’s time to get that kettle ready.


Now, this is where the real fun begins! Kale might not be everyone’s favorite, but if your cholesterol is high, you can’t afford to be picky. Kale is rich in lutein, a type of carotenoid known for reducing the risk of heart disease. Carotenoids act as antioxidants, helping to relieve your arteries and combat free radicals.

Research from 2011 indicated that the lutein in kale and other leafy greens decreases LDL cholesterol, preventing it from accumulating along your artery walls. So, even if you’re not a fan, it’s worth giving kale a chance.

Olive Oil

Extra virgin olive oil is another powerful ally in the fight against high cholesterol. It’s loaded with monounsaturated fatty acids, which are directly linked to the state of your cholesterol. A healthy intake of olive oil can increase your HDL and lower your LDL.

In a 2013 experiment, seniors at risk of heart disease who consumed 4 tablespoons of olive oil a day, along with other healthy foods, showed a 30% lower risk of heart issues, including heart attacks and strokes. So next time you’re cooking, consider reaching for the olive oil. It could make a significant difference to your health.

Before we continue, are you concerned about the overall state of your health? Perhaps you should check out our article discussing “13 Early Warning Signs You’re At Risk of Osteoporosis!

Now back to our list of 8 Foods You Can Eat When You Have High Cholesterol…


Here’s a food you’re well acquainted with but might not be thrilled about—carrots. They are a staple vegetable for anyone trying to get healthier. Carrots are rich in fiber and antioxidants. A single cup of chopped carrots contains nearly 4 grams of fiber, which is over 13% of your daily recommended intake. Most of this fiber is soluble, which helps lower your bad cholesterol and maintain a healthy heart.

A study from 2003 showed that carrot nutrients could alter how our body absorbs cholesterol, preventing cardiovascular diseases over time. So if you enjoy vegetables and want to keep it simple, carrots are an excellent choice.


Let’s dive into something a bit meatier—fish. Fish, especially varieties like salmon and mackerel, are packed with Omega-3 fatty acids. These acids not only help to increase your good cholesterol but also provide numerous other health benefits.

A 3-ounce portion of canned salmon or mackerel contains between 1000 and 1500 mg of Omega-3 content. Tuna is also a great option; eating tuna at least once a week can reduce your risk of cardiovascular disease by 27%. A 25-year study found that adults who ate non-fried fish regularly had lower cholesterol levels and reduced blood pressure. So adding fish to your diet can be a delicious way to boost your heart health.


It might make your breath a bit pungent, but garlic is a powerhouse when it comes to lowering cholesterol. Often seen as just a simple cooking ingredient, garlic has also been used as a medicinal herb for centuries. It contains powerful compounds, the most notable being allicin, produced when garlic is crushed or chopped.

Allicin has been linked to lower levels of cholesterol. A study from 2001 found that participants who took garlic powder tablets containing 10 mg of allicin over 12 weeks showed a reduction in bad cholesterol. There was also a 38% reduction in heart issues after 50 years of age.

So, here’s a tip: the next time you’re cooking, add a little garlic. You don’t need to go overboard with greasy garlic bread, but incorporating garlic into dishes like roast chicken or sautéed spinach can be a great way to enjoy its benefits.

Do you have high cholesterol? Have you considered adding any of these foods to your diet now that you’ve checked in this article? Let us know in the comments below. We would love to hear from you!

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