Eat More of These Foods to Lower Cholesterol

Have you been told you have high cholesterol, or do you have a family member or friend with high cholesterol? You might not be surprised that over 84 million adults over 20 in the Unites States have total cholesterol levels of 200 mg/dL or higher (1). But here's the good news - simple daily food choices can make a big difference in your cholesterol levels and boost your heart health.

Eating certain foods consistently can also help lower your LDL "or bad" cholesterol and support a strong, healthy heart. And with the 2211 Plan, it's easier than you think to build balanced meals that protect your heart. Let's take a closer look.

Nuts & Heart Health

Nuts sometimes get a bad rap for being high in fat, but don’t be fooled. The fats found in nuts are actually heart-healthy. In fact, a comprehensive review found that regular nut consumption can help reduce LDL cholesterol, total cholesterol, and triglycerides by 5% or more (2). Eating nuts can also fight inflammation in the body and support blood vessel health over time. Add a handful (about one ounce or 25-35 grams) daily. Try eating more of these nuts - or add any nuts you like to your daily routine:

Walnuts: Packed with omega-3s; helps lower LDL, total cholesterol, and triglycerides
Almonds: High in fiber and vitamin E; helps reduce LDL and triglycerides
Pistachios: Rich in fiber; helps reduce LDL and total cholesterol
Peanuts: Cost-conscious and easy to find: high in vitamin E, niacin, and magnesium
Cashews: Provide healthy fats along with magnesium, copper, and zinc

Avocados & Heart Health

Avocados are another heart-healthy food. Avocados are rich in monounsaturated fats, which are known to improve LDL cholesterol levels and support heart health over time. In a 2022 study published in the Journal of the American Heart Association (3), researchers followed over 110,000 adults for 30 years and found the following:

Eating 2 servings of avocados per week was associated with a 16% lower risk of cardiovascular disease
Replacing high-fat foods like butter, cheese, or processed meats with avocados showed the greatest heart benefit

More Foods That Lower LDL Cholesterol

A 2021 review of several research studies found that several everyday foods can lower LDL cholesterol by 5% or more when eaten regularly (4).

Food	LDL - Lowering Effect	How Much?
Garlic	↓ LDL by 5-10%	½ to 1 clove per day
Green/Black Tea	↓ LDL by 5-10%	2-6 cups per day
Probiotics	↓ LDL by 5-10%	2-4 servings/day (yogurt, kefir)
Nuts	↓ LDL by 5-7%	1/4 to 1/2 cup per day
Soy Protein	↓ LDL by 3-5%	25 grams per day
Flaxseeds	↓ LDL by 10%	2 Tablespoons of ground flaxseed per day

How to Eat for Your Heart with the 2211 Plan

You don’t need to count grams or track every bite. Just remember the 2211 plan when building a heart healthy plate. This simple, balanced plate makes it easy to include heart smart foods throughout the day. Try these recipes (and watch our YouTube recipe videos below) from the Eat Move Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness, & Wellness.

Breakfast: Sunshine Breakfast Bowl (p. 131), made with yogurt, berries, and a sprinkle of walnuts for added crunch and heart healthy fats.
Snack: Enjoy a handful of mixed nuts like almonds, pistachios, or walnuts with a sliced apple for a filling, delicious snack.
Lunch: Build a Brown Rice Chickpea Veggie Bowl (p. 137) topped with feta cheese and flax seeds that add in cholesterol lowering benefits.
Dinner: Make Lisa’s Slow Cooker Chicken Chili (p. 148) and top with avocado slices for an extra nutrition punch.

Takeaway: Small Changes = Big Results

The bottom line? There are many foods you can eat on a daily basis that may help you lower your LDL cholesterol. To make it easy, use the Eat Move Groove 2211 plan as your guide for building fast, easy, tasty meals and snacks. Whether you sprinkle flaxseed into a smoothie, sip green tea, or enjoy avocado toast, every small change adds up. The 2211 method makes it easy, so embrace delicious meals that love your heart right back. Start by adding just one of the foods above to your next meal. Your heart will thank you.

References

Centers for Disease Control and Prevention. (2024, October 30). High cholesterol facts. Centers for Disease Control and Prevention. https://www.cdc.gov/cholesterol/data-research/facts-stats/index.html
Guasch-Ferré, M., Tessier, A.-J., Petersen, K. S., Sapp, P. A., Tapsell, L. C., Salas-Salvadó, J., Ros, E., & Kris-Etherton, P. M. (2023, January 23). Effects of nut consumption on blood lipids and lipoproteins: A comprehensive literature update. Nutrients, 15(3), 1–24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9920334/
Pacheco, L. S., Li, Y., Rimm, E. B., Manson, J. E., Sun, Q., Rexrode, K., Hu, F. B., & Guasch-Ferré, M. (2022). Avocado consumption and risk of cardiovascular disease in U.S. adults. Journal of the American Heart Association, 11(7), e024014. https://doi.org/10.1161/JAHA.121.024014
Schoeneck, M., & Iggman, D. (2021). The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases, 31(1), 1–12. https://doi.org/10.1016/j.numecd.2020.09.032