Here are the some of the top cholesterol-lowering foods:

SMASH fish (Salmon, Mackerel, Anchovies, Sardines, Herring): Packed with heart-healthy EPA omega-3s to raise HDL “good” cholesterol and lower triglycerides. Aim for 2 servings/week.

Walnuts: ¼ cup/day can reduce LDL particle count and improve LDL particle size. Pairs well with blueberries + dark chocolate for extra polyphenols.

Pistachios: One of the richest snacks in plant sterols, which block LDL absorption in the gut to lower “bad” cholesterol.

Beans (especially navy beans): Navy beans rank the highest in fiber content among beans. Aim for 1/2 cup per day to help reduce LDL. Also rich in potassium for blood pressure benefits.

Miracle noodles: Made from konjac/glucomannan fiber. ½ packet gives 3g glucomannan, shown to cut LDL by ∼10% in weeks by binding bile acids.

Oat bran: Outer layer of oats, super concentrated in beta-glucan soluble fiber. More LDL-lowering power per serving vs regular oats.

EVOO (Extra Virgin Olive Oil): Swapping it for butter/coconut oil cuts LDL 5-10%. Polyphenols also prevent LDL oxidation, a key step in plaque buildup.

Psyllium: One of the best-studied soluble fibers for LDL. 1-2 tsp in water/smoothie/oatmeal acts like a “gut broom” to sweep cholesterol out.

Knowledge is power, but action in the kitchen is what counts.

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Here are a few recipes that incorporate some of the foods listed above:

Pumpkin Blueberry Oat Bran Muffins

Made with wholesome ingredients like high-fiber oat bran, wild blueberries, pumpkin, flax, olive oil and almond flour, these muffins support heart health and stabilize blood sugar levels.

Oat bran is the hero here, with soluble fiber that lowers LDL cholesterol and keeps your heart and gut happy!

Mediterranean White Bean and Sardine Salad

Tastes like summer in the Mediterranean. Packed with fiber thanks to the white beans, omega-3 fatty acids from wild-caught sardines, and SO much flavor from briny olives, capers, and fresh lemon.

I eat this for lunch a lot with crackers.

Kale Walnut Pesto

I make this pesto all the time. It freezes well so I always double the batch to throw some in the freezer for future meals. It’s packed with flavor AND nutrients- lots of antioxidants, minerals (iron and calcium), chlorophyll (a detoxifying component of green leafies) and heart-healthy omega-3 fatty acids. The pesto is dairy-free, but trust me, you won’t be missing the cheese!

I spread it on tortillas for an easy, nutrient-packed quesadilla. Or I spread it on fish, chicken, or put a dollop in quinoa or rice.