Key Takeaways:

• Daily food choices can support or disrupt healthy cholesterol levels.
  

• Building consistent habits like eating well and moving daily can make it easier to maintain balanced cholesterol.

At Dose, we believe food is one of the most powerful tools you’ve got when it comes to wellness.

Whether you're loading up on fiber-rich veggies or working your way through the cheese drawer, every bite has an effect. While cholesterol might sound like a number your doctor brings up once a year, it’s something your body is managing every day — starting with what’s on your plate.

Not all cholesterol is created equal, and not all foods impact it the same way. Some support healthy levels and help keep things balanced. Others? Not so much.

Let’s break down the basics and talk about how to keep your cholesterol where it should be.

Why Is Cholesterol Important?

Cholesterol gets a bad rap, but your body actually needs it.

Cholesterol is a waxy, fat-like substance found in every cell. Your body uses it to build hormones, produce vitamin D, and help make bile, which is the fluid that breaks down fats during digestion. Cholesterol is essential, and the issue isn’t that you have it. The issue happens when you have too much of the wrong kind.

There are two main types of cholesterol:

• LDL (low-density lipoprotein), which is often called “bad” cholesterol. When there’s too much of it in your blood, it can build up in the walls of your arteries, making them narrower and harder.
  

• HDL (high-density lipoprotein), which is known as “good” cholesterol. It helps carry excess cholesterol back to your liver, where it can be processed and removed from your body.

Cholesterol levels shift slowly, over time, based on your habits, hormones, genetics, and more.

That’s why supporting healthy cholesterol is about what you do daily, and one of the biggest levers you have is what you eat.

What Foods Help Maintain Healthy Cholesterol Levels?

There are tons of foods with proven perks for heart and cholesterol support, and the good news is, you probably already eat some of them. 

Here are a few worth keeping in regular rotation:

Oats and High-Fiber Grains

Oats contain a type of soluble fiber called beta-glucan, which binds to cholesterol in your digestive tract and helps your body get rid of it before it enters your bloodstream.

Other fiber-rich grains like barley, quinoa, and brown rice also support this process, but oats in particular have been studied for their role in maintaining healthy LDL levels. One bowl of oatmeal a day can deliver around 3 grams of soluble fiber, which is right in the sweet spot of what’s been shown to support cholesterol health.

Fatty Fish Like Salmon or Sardines

Found in cold-water fish like salmon, sardines, mackerel, and anchovies, omega-3s don’t lower LDL directly, but they may help increase HDL (the good kind) and reduce triglycerides, which also matter.

They’ve also been shown to support heart rhythm and overall cardiovascular function, and may help prevent plaque from building up in arteries, making them a solid choice for heart health.

Pro Tip: if fish isn’t your thing, fish oil or algae-based omega-3 supplements are solid options too.

Nuts and Seeds

Nuts and seeds pull double duty. First, they’re packed with unsaturated fats, which help lower LDL when used in place of saturated fats. Second, many are also high in plant sterols, compounds that naturally block cholesterol absorption in the body.

Walnuts are especially great for heart health thanks to their alpha-linolenic acid (a plant-based omega-3), while flaxseed and chia offer a nice hit of fiber and healthy fats. Just watch out for portion sizes — nuts are nutrient-dense, but also calorie-dense, so a small handful can go a long way.

Fruits and Vegetables

Colorful fruits and veggies are the foundation of pretty much every heart-healthy eating plan, and cholesterol is a big part of that. Many are rich in soluble fiber, which helps your body flush out excess LDL, and they’re also packed with antioxidants that support your blood vessels and overall cardiovascular function.

Leafy greens like kale, spinach, and collard greens contain compounds that help bind bile acids (which are made from cholesterol), encouraging your body to use more cholesterol to replace them. 

Berries, like blueberries, strawberries, and raspberries, bring in polyphenols and vitamin C, which support circulation and may help reduce LDL oxidation.

Legumes and Beans

Beans are kind of underrated, but they shouldn’t be. Lentils, black beans, chickpeas, and other legumes are full of soluble fiber and plant-based protein, making them great for your heart and your gut. Studies have shown that just one serving of legumes daily may support lower LDL cholesterol over time.

They’re also naturally low in saturated fat, which makes them a great swap for heavier proteins. Whether you’re adding them to salads, soups, or grain bowls, they’re one of the easiest (and most affordable) ways to build a cholesterol-supportive meal.

Bonus points for the fiber and protein combo — it keeps you full longer and helps balance blood sugar too.

Healthy Fats Like Olive Oil and Avocado

Not all fats are created equal. Monounsaturated fats, found in olive oil, avocado, and some nuts and seeds, have been shown to support lower LDL cholesterol and may even help boost HDL. They also support heart health by helping maintain flexible blood vessels and promoting healthy circulation..

Swap in extra virgin olive oil for butter or creamy dressings, add sliced avocado to salads or toast, and you’ve got a simple, delicious way to upgrade your plate without sacrificing flavor.

Which Foods Should You Limit or Rethink?

Supporting healthy cholesterol centers around being aware of what might be working against you. Some foods, especially when eaten frequently or in large amounts, can contribute to higher LDL cholesterol or throw off the balance between LDL and HDL.

Here are a few worth keeping in check:

Processed Meats and Deli Cuts

Think bacon, sausage, hot dogs, and most pre-packaged lunch meats. These are often high in saturated fats and added preservatives, both of which can make it harder to maintain healthy cholesterol levels. They’re fine once in a while, but if they’re a daily staple, your heart may appreciate a swap.

Try roasted turkey, grilled chicken, or even beans or eggs for your go-to protein instead.

Fried Foods and Deep-Fried Snacks

Frying foods in oils that are reused or overly refined can introduce compounds that negatively impact cholesterol. Fast food fries, fried chicken, and even some restaurant-prepared veggies can fall into this category.

When you’re craving something crispy, try oven-roasting or using an air fryer with a small amount of olive oil.

Baked Goods With Hydrogenated Oils

Trans fats have largely been phased out, but some packaged cookies, pastries, crackers, and non-dairy creamers still contain partially hydrogenated oils — and even small amounts can affect LDL and HDL levels.

Reading labels helps here. Look for “0g trans fat” and avoid anything with “partially hydrogenated” in the ingredients list.

High-Fat Dairy Products

Butter, whole milk, cream, and some cheeses are naturally higher in saturated fat, which can contribute to raised LDL when eaten in large amounts. You don’t have to ditch them completely, just be mindful of how often and how much.

Opt for smaller portions or try lower-fat versions that still give you the flavor without as much saturated fat.

Ultra-Processed Packaged Foods

This includes many shelf-stable snacks, frozen meals, and sugary cereals. They often combine added sugars, refined carbs, and processed oils—which can make it easier to overeat and harder to keep your lipid levels in check.

Whole-food options like fresh fruit, nuts, or hard-boiled eggs give you more nutritional value with fewer unknowns.

What Else Can You Do To Support Healthy Cholesterol?

If you’re looking to support healthy cholesterol levels, regular movement makes a big impact. From cardio to walking or strength training, anything that gets your body moving can help raise HDL (the helpful kind) and support overall cardiovascular function. Even 20 to 30 minutes a day goes a long way when you stick with it.

Managing stress and getting enough sleep matter too. Your body does a lot of behind-the-scenes work overnight, including regulating hormone levels that affect cholesterol production. 

When you’re well-rested, you're also more likely to keep up with the rest of your wellness habits. While you're building those habits, there's nothing wrong with getting a little extra support.

Add in Dose for Cholesterol to your daily habits. Dose for Cholesterol is formulated to help maintain cholesterol and triglyceride levels within a healthy range, using ingredients like pomegranate extract, niacinamide, amla, CoQ10, and turmeric. It's a 2oz liquid supplement, zero calories, and designed to work with your routine — not disrupt it. Easy to take, easy to remember, and backed by science.*

The Bottom Line

At the end of the day, cholesterol isn’t just a few numbers on a lab report.

Food plays a huge role, and it’s important to understand which foods support your body, which ones might work against it, and how to strike a balance that feels sustainable. Oats in the morning, a walk after dinner, avocado on toast instead of butter — it all adds up.

When you want a little extra support, that’s where Dose comes in.

Our Doses are designed with your real life in mind. Fast, functional, and packed with ingredients that are backed by science. Whether you’re looking to support healthy cholesterol or liver function, there’s a 2oz supplement for that.*

FAQs

How often should I get my cholesterol levels checked?

For most healthy adults, a lipid panel every four to six years is standard. However, if you have a family history of high cholesterol, heart disease, or other risk factors, your doctor might recommend more frequent testing. 

It's a simple blood test, and the sooner you know your numbers, the easier they are to manage.

Can high cholesterol run in families?

Yes, genetics can absolutely play a role. Some people are predisposed to higher cholesterol levels regardless of their diet or lifestyle. That’s why it’s important to know your family history and work with a healthcare provider if cholesterol issues show up early or run in your bloodline.

What’s considered “high” cholesterol?

Most doctors use these general guidelines:

• Total cholesterol: Under 200 mg/dL is considered desirable

• LDL (“bad” cholesterol): Under 100 mg/dL is optimal for most people

• HDL (“good” cholesterol): 60 mg/dL or higher is ideal

• Triglycerides: Under 150 mg/dL is considered normal

That said, these numbers aren’t one-size-fits-all. Your doctor might recommend different targets based on your personal risk factors, health history, or age. That’s why it’s helpful to track your levels over time as opposed to relying on a single snapshot.

Sources:

What Is Cholesterol? | American Heart Association

The false promise of fish oil supplements | Harvard Health 

Nuts and seeds | Better Health Channel

Eating Beans Helps Lower Cholesterol | USDA

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.