Top Foods To Improve Cholesterol

If you’ve been following this blog, you already know that you can lower cholesterol levels naturally—without relying solely on medications. That’s the whole foundation of Step One Foods.

Healthy lifestyle choices, especially when it comes to diet, exercise, and stress management, can significantly impact your cholesterol levels and overall health. If you're aiming to lower cholesterol naturally, start with what’s on your plate. A cholesterol-lowering diet emphasizes fiber, omega-3 fatty acids, antioxidants, and plant sterols, while cutting back on animal-based saturated fats, trans fats, and processed carbs.

Here are the top foods to help improve cholesterol:

 

High-Fiber Foods

One of the ways we can keep levels of circulating cholesterol high is to not use it for making bile.  Bile is vital to breaking down foods.  It’s dumped into the digestive tract every time we eat - and is made primarily out of cholesterol.  Because we are fundamentally efficient organisms, we reabsorb any bile not used up in the digestive process. This is where fiber comes in.  Since our bodies can’t digest it, fiber ends up acting like a cholesterol sponge.  It keeps bile busy doing futile work so it can’t be reabsorbed, ultimately getting flushed out of our bodies.  The effect of that is more cholesterol coming back to the liver to make bile for the next meal - and cholesterol levels dropping. 

Best high-fiber foods to lower cholesterol:

• Beans and legumes
• Fruits
• Vegetables
• Whole grains
• Nuts and seeds

Omega-3 Fatty Acids

Omega-3 fatty acids come in three forms: ALA (Alpha-Linolenic Acid), found in plants, and EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), found in fish.  ALA is essential - because it can’t be made inside our bodies, while EPA and DHA can be made from ALA.  EPA and DHA are more “bioavailable” so they’re the more potent forms of omega-3s.  This is why most dietary guidelines support regular fish intake.   

Foods rich in omega-3s to lower cholesterol:

• Mackerel and salmon (both loaded with omega-3s)
• Ground flaxseed (1 Tbsp = 1.6 grams)
• Flaxseed oil (1 Tbsp = 7.3 grams)
• Walnuts (1 oz. = 2.6 grams)
• Walnut oil (1 Tbsp = 1.4 grams)
• Canola oil (1 Tbsp = 1.3 grams)
• Firm tofu (½ cup = 0.7 grams)

Nuts

Nuts are nutrition powerhouses, packed with protein, fiber, healthy fats, vitamins, minerals, and antioxidants. Studies show nuts, especially almonds and walnuts, can improve cholesterol levels. Walnuts, rich in omega-3s, may even lower the risk of heart attack for those with heart disease.  Important note:  when I single out nuts as a health food, I’m referring to RAW nuts.  I’m not talking about roasted, salted, smokehouse-flavored varieties.  The farther we get away from the way nature presents foods to us the less nutritive and beneficial it is.

Nuts that help lower cholesterol:

• Almonds
• Walnuts
• Pecans
• Cashews
• Brazil nuts

Olive Oil

Olive oil is rich in antioxidants that lower "bad" (LDL) cholesterol while leaving "good" (HDL) cholesterol intact. Extra-virgin olive oil offers even stronger benefits, thanks to its higher content of heart-healthy antioxidants. Note that olive oil is still a calorie-dense food and slathering everything in olive oil is not a great dietary strategy.  Used in moderation however - and especially as a substitute for butter and animal fats - olive oil can absolutely be part of a heart-healthy, delicious, cholesterol-lowering diet.

Plant Sterols

Plant sterols, or phytosterols, are cholesterol look-alikes found in whole plant-based foods. By mimicking cholesterol, they compete with it for absorption in the intestines. That means you absorb less cholesterol as found in bile and less cholesterol as found in food. Studies suggest that consuming around 2 grams of plant sterols daily can lead to meaningful cholesterol reductions.

Foods rich in plant sterols:

• Beans, lentils, peanuts, almonds, walnuts, and pecans, and sunflower, pumpkin, and sesame seeds
• Oranges, apples, avocados, broccoli, cauliflower, and Brussels sprouts
• Step One Foods – each serving delivers over 1 gram of plant sterols

Why Step One Foods is the Best Food for Lowering Cholesterol

At the top of the cholesterol-lowering food list is Step One Foods. Made from ingredients proven to lower cholesterol—like fiber-rich fruits and whole grains, omega-3-rich flax and chia seeds, plant sterols, and nuts—Step One Foods are clinically formulated to deliver the precise nutrients your body needs. No guesswork, no endless grocery lists, and no prep required. Step One Foods pack everything your heart needs into simple snacks and breakfast staples that are unapologetically delicious.

Incorporating these cholesterol-lowering foods into your diet is a straightforward yet powerful way to boost heart health. By making mindful, nutrient-rich choices, you can lower your cholesterol and keep your heart strong. Start small, stay consistent, and watch how these heart-healthy foods can make a big impact on your health.

And then build upon that by adding more and more cholesterol-lowering foods!  Step by step you will not only see progressively  lower cholesterol but better overall health.  The best part about all of this is that when you eat with cholesterol levels in mind, you’re eating in a way that not only supports heart health but helps you avoid dementia and reduce your risk of developing cancer.  

There’s no drug that does all that!