12 Functional Foods That Lower Bad Cholesterol Naturally (Evidence-Based)

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If you've ever searched "how to lower cholesterol naturally", or "foods to lower LDL cholesterol", there's good news:

The evidence showing that specific foods (especially whole plant foods) can help reduce bad cholesterol is robust.

These functional foods lower LDL cholesterol as well as other cardiovascular risk markers like total cholesterol, and triglycerides.

The key mechanisms most reliably shown in research are:

• Soluble fibre, binding cholesterol in the gut so it leaves the body rather than being re-absorbed,
• Plant sterols/stanols reducing intestinal absorption of dietary cholesterol,
• Unsaturated fats helping to improve lipid profiles,
• Dietary patterns that swap saturated fats for plant foods.

This meta-analysis of many clinical trials published in Nutrients, found that only about 3 grams of beta-glucan daily (found in oats or barley) can lower LDL cholesterol by around 7% on average.

But there's one catch:

These effects can happen only when we use plant functional foods consistently enough. This is not a quick fix.

Luckily, it can be easier than most people think:

1.) Oats

One of the best-studied foods for lowering LDL, oats are rich in soluble fibre, beta-glucan, which helps trap cholesterol in the gut and remove it, so it doesn't get absorbed.

Clinical trials have shown that regular intake of beta-glucan from oats is linked consistent reductions in LDL cholesterol.

Best use for high bioavailability:

• Wholegrain oats or jumbo oats instead of processed granolas.

2.) Barley

Like oats, barley is extremely rich in soluble-fibre, and some research shows its beta-glucan content works in practically the same way.

Barley also lowers LDL by slowing cholesterol absorption in the digestive tract.

Best use for high bioavailability:

• Cooked pearl barley in soups, stews, or grain bowls instead of rice.

3.) Beans & Lentils

Beans, lentils, chickpeas and other legumes are rich in soluble fibre.

High fibre diets have long been confirmed by research to lower LDL cholesterol, and legumes play a big part in your overall fibre intake.

Best use for high bioavailability:

• Well cooked. Red split lentils are generally the easiest to digest if your fibre tolerance is low.

4.) Soya foods - tofu, edamame, tempeh

Soya foods are a source of whole plant proteins, that have been shown to lower LDL cholesterol when they replace animal protein in the diet.

This especially goes for high saturated fat sources.

This research pooled controlled trials in adults, and found that regular soya protein consumption significantly lowered cholesterol compared with non-soy diets.

Best use for high bioavailability:

• Minimally cooked or steamed (edamame is best raw). Tempeh can be stir-fried.

5.) Brazil nuts & other nuts

This umbrella review of many nut studies found that regular nut consumption is associated with lower LDL and total cholesterol.

Brazil nuts and walnuts were among the strongest individual contributors in many datasets.

Nuts improve our lipid profile as well as antioxidant function, which contributes to lower LDL in synergy.

Best use for high bioavailability:

• A handful of raw nuts daily and consistently. Nut butter (without added sugar or oil) works too.

6.) Ground flaxseeds

Flaxseeds are a good source of soluble fibre and omega-3 plant fats.

Meta-analyses and systematic reviews identify eating flaxseeds as part of dietary patterns that help lower LDL cholesterol.

This study showed that dietary flaxseed intake reduced circulating LDL cholesterol in adults by about 15% within one month.

Best use for high bioavailability:

• Freshly ground in oats or smoothies. Never whole, as the digestive system can't break through the shell to reach the health benefits.

7.) Okra

Okra is an underrated, but increasingly studied option.

It's rich in mucilaginous soluble fibre, which binds cholesterol in the gut.

A human intervention study found that okra consumption significantly reduced LDL cholesterol and improved lipid profiles in the participants, likely to its soluble fibre content.

Best use for high bioavailability:

• Steamed or lightly cooked from frozen (frozen often retains more micronutrients than supermarket-fresh).

8.) Apples & citrus fruits

Apples, oranges and citrus fruits are rich in pectin.

Pectin is linked to many health benefits as well as lowering LDL, because it actively slows down cholesterol absorption.

In a controlled human trial, daily pectin intake (6 g/day) from citrus or high-molecular-weight sources was associated with a 6–7 % reduction in bad cholesterol when compared with control group.

Best use for high bioavailability:

• Raw whole fruits, rather than juiced.

9.) Avocados

Avocados are rich in heart-healthy monounsaturated fats and fibre.

Evidence from clinical research and dietary pattern reviews finds that avocado consumption links to improvements in LDL levels and overall lipid profiles.

Best use for high bioavailability:

• Raw unprocessed, avoid processed quacamoles containing sugar or dairy.

10.) Blackberries & blueberries

Dark berries are the highest in bioavailable antioxidants.

While their direct effect on LDL is more modest than some other foods on this list, clinical reviews show they fit into cholesterol-friendly dietary patterns and are associated with heart health benefits.

Best use for high bioavailability:

• Fresh or frozen, frozen berries often retain much higher antioxidant content as they're frozen at peak of freshness.

11.) Psyllium husk

Psyllium husk is the outer husk of Plantago seeds, and when dried it becomes one of the most effective soluble fibres for LDL cholesterol.

Its effect was confirmed on par with oat beta-glucan in many trials, like this one.

Best use for high bioavailability:

• Mix a teaspoon into water or yoghurt (increase fluid intake at the same time).

12.) Artichokes

Artichokes have surprisingly strong evidence behind them as a cholesterol lowering food.

They contain caffeoylquinic acids and soluble fibre, which appear to reduce cholesterol synthesis.

A 2017 meta analysis review study showed that artichoke leaf extract reduced total cholesterol and LDL cholesterol, and serum lipids in hypercholesterolemic adults.

Best use for high bioavailability:

• Artichoke leaf extract (most evidence-aligned), it seems the maximum benefits are in the leaves.
• Whole artichokes also provide high amounts of soluble fibre, polyphenols, and potassium, which in synergy have cholesterol-lowering effect. Marinated, boiled, or roasted, all work.

FAQ:

• Q: Do these foods replace medication like statins?
• A: No. High-evidence plant foods can help lower LDL and improve heart-healthy patterns, but they are complementary to clinical guidance. Always refer to your healthcare professional first.
• Q: How much do these foods need to be eaten to make a difference?
• A: Consistency matters more than perfection. For example, 3g/day of oat beta-glucan and 2g/day of any of the other options, should be the levels linked with measurable LDL changes in research.
• Q: Should I avoid saturated fats too?
• A: Yes, replacing saturated animal fats with plant sources like nuts, olive oil, avocado oil, seeds, etc, helps amplify the cholesterol-lowering effects of the foods on this list. Note: Coconut oil is a saturated fat, so should be avoided.

Reality check

Cholesterol lowering foods work cumulatively, and strategically stacking them gives you better results and creates more impact than one food alone.

Large clinical reviews show that dietary patterns rich in these components can lower LDL by double digit percentages over time, when adopted consistently.

One of the key components of the rapid cholesterol lowering effects is high soluble fibre.

If your digestion protests and fibre gives you digestive issues:

You're likely starting above your current fibre tolerance.

The good news is, your gut can adapt to eating more fibre. You just need to set the right pacing, and give your gut the time it needs to get comfortable with the change.

If you want personalized guidance:

Take the 2-minute Fibre & Digestion quiz and find out your exact fibre tolerance type.

This matches you to your personalized Fibre Ladder so you can get the cholesterol benefits without the bloat.

💚 Fibre & Digestion: Not working as it should?

Fibre is supposed to help. So why does it so often make things worse? If you’ve ever: * Felt bloated, heavy, or uncomfortable after healthy meals * Noticed that beans, raw vegetables, salads, fruits or wholegrains don’t always sit well * Been told to “just eat more fibre”, and felt confused when that

plant nutrition editMartina Gabriela

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