High cholesterol increases your risk of cardiovascular conditions like heart disease and stroke. A diet low in saturated fats and high in soluble fiber can help manage your cholesterol levels.

Your diet plays an important role in your cholesterols levels. Here are some foods to limit and include to help manage your cholesterol.

Cholesterol is a waxy substance your body needs to make a variety of important substances, like vitamin D and certain hormones.

Your body produces all the cholesterol you need, but the food you eat can also impact cholesterol levels.

“Good” vs. “bad” cholesterol

There are two types of cholesterol: Low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL cholesterol is often referred to as “bad” because it can build up in your arteries, increasing your risk of heart disease.

HDL cholesterol is considered “good” because it helps move cholesterol from your blood to your liver, where it is eliminated from your body.

Finding ways to lower your LDL cholesterol can be important if your levels are high. However, it’s also important to make sure your cholesterol levels are within a healthy range.

A diet high in certain foods can raise your LDL (“bad”) cholesterol levels.

High LDL cholesterol increases your risk of cardiovascular conditions like heart attack and stroke.

Saturated fats

Saturated fats are the main dietary cause of high LDL cholesterol.

Foods high in saturated fats include:

  • red meats like beef, lamb, and pork
  • chicken and poultry skin
  • full-fat dairy foods like butter, cheese, and cream
  • oils like coconut and palm
  • some fried foods

It’s important to note that while coconut oil is high in saturated fat, most of this is in the form of medium-chain triglycerides (MCTs). Because they are absorbed differently, current evidence is mixed about whether MCTs contribute to high cholesterol levels.

Foods high in saturated fat also tend to be high in dietary cholesterol. While it was previously thought that dietary cholesterol increased cholesterol levels, new research no longer supports this connection.

The American Heart Association (AHA) recommends limiting saturated fats to less than 6% of your daily calories.

Alcohol

Low to moderate alcohol intake may have a protective effect against cardiovascular disease by increasing HDL (“good”) cholesterol levels.

However, high alcohol intake is linked to lower HDL levels and other risk factors, like high blood pressure and triglycerides, a type of fat in your blood.

Limiting your alcohol intake can help lower your blood cholesterol levels. The AHA recommends no more than 1 to 2 drinks per day for males and no more than 1 drink per day for females.

Foods containing soluble fiber and healthy fats may help you manage your cholesterol.

Soluble fiber

Soluble fiber is found in plant foods like cereal grains, fruits, and vegetables. It absorbs water as it moves through your digestive system and forms a gel.

As it passes through your intestines, soluble fiber prevents your body from absorbing some fat and cholesterol, helping to manage cholesterol levels.

Foods high in soluble fiber include:

  • fruits like apples, bananas, citrus, and berries
  • beans, including black, pinto, and kidney
  • cereal grains, like oats and barley
  • legumes, like lentils and peas
  • brussels sprouts
  • avocados

Insoluble fiber is another type of dietary fiber. This type passes through your digestive system undissolved and helps your colon function properly. While most plant foods contain both types of fiber, foods higher in insoluble fiber include whole grains, beans, and other legumes.

Omega-3 fats

Omega-3s are a type of unsaturated fat mainly found in seafood and plant sources.

Research shows there is a link between eating foods high in omega-3s and lower LDL (“bad”) cholesterol levels.

Eating fish containing omega-3s at least twice a week may help manage your cholesterol levels.

Food sources of omega-3s include:

  • fatty fish, like salmon, tuna, sardines, and mackerel
  • nuts and seed like walnuts, flaxseeds, and chia seeds
  • vegetables oils like canola and soybean

Aside from focusing on a diet higher in soluble fiber and low in saturated fat, some herbs and supplements may also benefit cholesterol levels.

Plant stanols and sterols

Stanols and sterols are compounds that occur naturally in plants. Similar to soluble fiber, they help lower cholesterol by preventing it from being absorbed in your digestive tract.

Consuming plant-based foods may not provide enough of these compounds to significantly affect your cholesterol levels.

However, they occur in higher amounts in soybean oil, stanol and sterol supplements, and foods with added stanols and sterols, like fortified orange juice and spreads.

Flaxseeds

Flaxseeds contain omega-3s, soluble fiber, and polyphenols, a compound found in plants that can help lower cholesterol.

Supplements containing whole flaxseeds or flaxseed lignans (a type of polyphenol) may help lower cholesterol levels.

Green tea

Drinking green tea may help lower your cholesterol.

A 2020 review of studies found that compounds in green tea called catechins significantly lowered LDL and total cholesterol levels.

High cholesterol increases your risk of cardiovascular disease.

Although your body makes all the cholesterol you need, your diet can also affect cholesterol levels.

You can help lower your cholesterol by eating plenty of fruits and vegetables, foods higher in omega-3s and unsaturated fats, and certain cholesterol-lowering supplements.