Cholesterol actually plays some pretty crucial roles in our body — but keeping it balanced is key.

At Daily Dose, we're here to break it down and keep it straight. We've sifted through the noise to bring you a solid list of foods that are proven to help support healthy cholesterol.

What Is Cholesterol?

Cholesterol is a waxy, fat-like substance that your body produces naturally and needs to function. It’s involved in building cell membranes, producing hormones, and even helping your body digest fats. Your liver takes care of making all the cholesterol you need, but the foods you eat can add extra cholesterol into the mix.

Cholesterol travels through your bloodstream in two main forms: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is often called "bad cholesterol" because high levels can lead to plaque buildup in your arteries, which increases your risk of heart issues. HDL, on the other hand, is the "good cholesterol" that helps clear excess cholesterol from your bloodstream, bringing it back to the liver for processing. 

Keeping a healthy balance between LDL and HDL is essential for maintaining heart health and overall wellness.

What Are Considered Healthy Cholesterol Levels?

Now that we know cholesterol isn’t all bad, let’s talk about what “healthy” really means when it comes to those numbers. Cholesterol isn’t one-size-fits-all, but there are general ranges that doctors consider ideal for keeping your heart and overall wellness in check.

Here’s the breakdown:

• Total cholesterol: A healthy range is typically less than 200 mg/dL. Anything above that might signal a higher risk of cardiovascular issues.

• LDL cholesterol (low-density lipoprotein): Ideally, this "bad cholesterol" should typically be below 100 mg/dL. If you’ve got existing heart concerns, your doctor might suggest keeping it even lower.

• HDL cholesterol (high-density lipoprotein): You want more of this "good cholesterol" — 60 mg/dL or higher is generally considered optimal.

• Triglycerides: These are another type of blood fat linked to heart health. Keep them below 150 mg/dL for a healthy range.

Having numbers within these ranges doesn’t just happen by chance — it’s a mix of genetics, lifestyle, and, yes, your diet. 

How Can Certain Foods Affect Cholesterol?

So, how can certain foods really tip the cholesterol scales? Think of your body like a high-tech machine — it needs the right kind of fuel to run smoothly, and the same goes for managing cholesterol. What you put on your plate can directly influence the types of cholesterol in your bloodstream, either ramping up the bad stuff, LDL, or boosting HDL.

Here’s the scoop: Every food item you eat gets digested and eventually ends up as molecules that your body uses for various functions, including making and managing cholesterol. 

Some foods contain dietary cholesterol, which, contrary to popular belief, has a smaller impact on your blood cholesterol levels than, say, the mix of fats in your diet. However, saturated and trans fats can cause your liver to pump out more LDL cholesterol, which is not what you want.

On the flip side, foods rich in unsaturated fats, fiber, and certain plant sterols can encourage your liver to produce less LDL and more HDL, which helps keep those arteries clear. By understanding this, you can make smarter choices about what foods to embrace and which ones to limit. There are plenty of delicious, hearty options that can align with a cholesterol-conscious lifestyle.

What Are the Foods Proven To Support Healthy Cholesterol?

Ready to learn about some foods that can help with cholesterol? Here are nine options that not only support your heart but also make healthy eating feel far from boring.

1. Oats and Oat Bran

Oats are basically the breakfast MVP for a reason. Packed with soluble fiber, specifically beta-glucan, oats may help lower LDL cholesterol by binding to it in your gut and ushering it out before it can make trouble. Plus, they’re super versatile and keep you feeling full longer.

Go beyond the basic oatmeal. Top it with berries and a drizzle of honey for a sweet start to your day, or use oat bran as a crunchy coating for chicken or fish. Want something quick? Add oats to your morning shake for an easy, fiber-filled boost.

2. Fatty Fish

Fatty fish are rich in omega-3 fatty acids, which are known for their heart-healthy benefits. They help reduce triglycerides, improve HDL cholesterol levels, and even support healthy blood pressure. Not to mention they’re also a great protein source that doesn’t come with the saturated fat of red meat.

Not sure how to make fish tasty? Try grilling mackerel with a squeeze of lemon, baking sardines with garlic and herbs, or tossing salmon into a hearty salad. 

Pro tip: Canned options like sardines or mackerel can save time and still deliver those omega-3s — just make sure to choose those packed in water or their own juices to avoid extra oils or salt.

3. Legumes

Legumes are like the unsung heroes of a heart-healthy diet. They’re high in fiber, plant-based proteins, and nutrients like potassium and magnesium, all of which contribute to lower cholesterol levels and overall heart health. Bonus? They’re super affordable and can bulk up any meal.

Add lentils to soups or stews for a comforting, protein-packed dish. Use chickpeas to whip up a creamy homemade hummus, or throw kidney beans into your favorite chili recipe. If you’re feeling adventurous, roast chickpeas with spices for a crunchy snack.

4. Whole Grains

Switching to whole grains is one of the easiest ways to sneak more heart-friendly fiber into your meals. Both brown rice and quinoa are good sources of dietary fiber, which helps lower LDL cholesterol and keeps your digestion on track. They’re also packed with vitamins and minerals that support cardiovascular health.

Instead of white rice, go for brown rice or quinoa as the base of grain bowls, stir-fries, or side dishes. Quinoa also makes a great substitute for breadcrumbs in meatballs or veggie patties. For a quick breakfast, try a warm quinoa porridge with almond milk and cinnamon.

5. Nuts and Seeds 

Nuts and seeds are tiny nutritional powerhouses packed with healthy fats, polyunsaturated fats, and fiber. Almonds, for example, can help lower LDL cholesterol, while flaxseeds bring omega-3s and soluble fiber to the table. And another nice perk? They’re one of the easiest snacks to grab on the go.

Sprinkle flaxseeds on oatmeal, yogurt, or salads for a quick fiber boost. Keep a handful of almonds or walnuts at your desk for a satisfying snack. Love smoothies? Blend in chia seeds or flaxseeds for an extra heart-healthy kick.

6. Olive Oil and Canola Oil

If you’re still using margarine or butter, it’s time to upgrade to olive oil or canola oil. These are rich in monounsaturated fats that help lower LDL cholesterol while maintaining HDL levels. Plus, olive oil is full of antioxidants that support overall heart health.

Drizzle olive oil over roasted veggies or salads for a rich, satisfying flavor. Use canola oil for baking or as a neutral cooking oil for sautéing. 

Pro tip: Pair olive oil with whole-grain bread as a dip for a simple, heart-healthy snack.

7. Plant Sterol-Fortified Foods

Ever heard of plant sterols? They're like your diet's secret weapon against high cholesterol. Found naturally in small amounts in fruits, vegetables, nuts, and seeds, these compounds help block the absorption of cholesterol in your gut. But to really get enough to impact your cholesterol, fortified foods come into play.

Look for margarines, orange juices, and even some yogurts that have added plant sterols. Incorporating these products can make a noticeable difference in your cholesterol levels, especially when combined with other healthy habits. It’s an easy switch that packs a big punch for your heart health.

8. Soy-Based Products

Soy-based products are a fantastic plant-based protein option, and research shows they can help lower LDL cholesterol when used as part of a healthy diet. Beyond the cholesterol benefits, soybeans and tofu are versatile ingredients that fit seamlessly into almost any meal.

Toss tofu into a stir-fry with colorful veggies, or grill it for a protein-packed salad topping. Snack on roasted soybeans for a crunchy treat, or add edamame to soups and grain bowls for extra texture and nutrition.

9. Veggies

Veggies like spinach, kale, broccoli, and Brussels sprouts aren’t just good for your overall health — they’re champions when it comes to managing cholesterol. Packed with fiber, antioxidants, and nutrients, these veggies help reduce LDL cholesterol and support heart health by promoting better digestion and reducing cholesterol absorption.

Add leafy greens to your smoothies, sauté spinach as a quick side dish, or roast broccoli and Brussels sprouts for a crispy, satisfying snack. For extra crunch (and more heart-healthy benefits), toss them with olive oil and a sprinkle of seasoning before roasting.

10. Fruit

And last but not least, let’s talk fruit. Fruits like apples, oranges, and berries are rich in soluble fiber and antioxidants that can help lower LDL cholesterol while keeping your heart happy. Pectin, a type of soluble fiber found in apples and citrus fruits, is especially effective in reducing cholesterol absorption.

Snack on fresh fruit throughout the day, add berries to your morning oatmeal, or toss apple slices into a salad for a sweet, crunchy twist.

Pro Tip: For a no-fuss way to give your body the support it needs, check out our Dose for Cholesterol. Made with 40x concentrated pomegranate fruit bark extract and 24x more absorbable turmeric extract, it’s a simple, science-backed way to help your body process fats and cholesterol while staying on top of your heart health. What’s not to love?

The Bottom Line

From the hearty goodness of oats and oat bran to the refreshing crunch of veggies and fruit, it's clear that nature offers a fantastic array of options to support your heart health. Incorporating these foods into your daily meals can lead to significant benefits, helping to balance your cholesterol levels naturally and deliciously.

At Daily Dose, we're all about making wellness simple and accessible. If you're looking for a straightforward way to complement your diet, our Dose for Cholesterol is the perfect addition to your routine. 

Packed with scientifically backed ingredients like pomegranate and turmeric, each shot offers a potent boost to help manage your cholesterol levels effectively. 

Sources:

What is Cholesterol? | American Heart Association

Cholesterol: Understanding Levels & Numbers | Cleveland Clinic 

Cholesterol - healthy eating tips | Better Health Channel 

Plant Sterols: How They Help Manage Cholesterol | Cleveland Clinic

Soy protein helps lower bad cholesterol a small but important amount | Harvard Health