10 Best Foods That Lower Your Cholesterol Without Medication

Have high cholesterol? You’re not alone. The problem affects some 33 percent of Australians, according to The Heart Foundation, and has been linked to serious health conditions, from heart disease to diabetes.

Cholesterol is a waxy, fatty substance found in your cells. Your liver makes it naturally, but it’s also found in animal foods like meat and dairy products. Your body needs some cholesterol to function, but getting more than you need, which can happen from eating too many cholesterol-rich foods, causes plaque to form in the arteries that could lead to dangerous blood-flow blockages.

“High cholesterol is a top risk factor for heart attacks, strokes, and poor circulation,” says intervention cardiologist Dr Omar Ali. Ideally, this is what healthy cholesterol numbers look like:

• Total cholesterol: below 4.0 mmol/L
• LDL cholesterol: below 2.0 mmol/L
• HDL cholesterol: above 1.0 mmol/L

Medications like statins can help you get there, though most experts recommend trying to make healthy lifestyle changes first. “I always advise people to try and lower their cholesterol through diet and exercise,” says cardiologist Dr Jennifer Haythe.

Cutting back on high-cholesterol foods-like fried foods, sugary desserts, and fatty meats-is a start, but you also need to eat more of the fare that can help lower your cholesterol naturally. Here, 10 picks to add to your grocery list.

Oats

Getting 5 to 10 grams of soluble fibre daily could help lower LDL cholesterol (the “bad” cholesterol that can build up in your arteries) by as much as 15 percent. The roughage isn’t well absorbed by your intestine, so it binds to cholesterol in the blood and helps remove it from the body, Dr Haythe explains. And oats are a top source, delivering around 2 grams of soluble fibre per half-cup cooked.

Try it: These tasty oats recipes will save you tonnes of time during busy mornings. Simply prep them the night before and enjoy a fibre-rich breakfast the next day.

Fatty fish

Aim to eat at least two 100g servings of fatty fish like salmon, mackerel, tuna, trout, or herring per week, recommends The Heart Foundation. The omega-3 fatty acids found in these swimmers can help improve your triglycerides-a type of cholesterol-like fat found in the blood that can cause your arteries to become hard or thick.

Try it: This Asian Salmon Bowl is loaded with protein and fibre! If tuna is your go-to, try this Coconut & potato fishcake recipe that has just seven ingredients.

Nuts

Regular consumption of tree nuts like walnuts, almonds, and pistachios is tied to lower levels of total cholesterol, LDL cholesterol and triglycerides, found a recent study. “This is likely because they contain unsaturated fats, omega-3 fatty acids, fibre, vitamin E, and plant sterols,” Dr Haythe explains. Just watch your portions, since nuts are high in kilojoules. A small handful or two tablespoons of nut butter is all you need, says Dr Haythe.

Try it: Top your salads, porridge, and stir-fry with nuts for extra crunch.

Green tea

A Japanese study of more than 40,000 adults found that those who drank more than five cups of green tea daily were 26 percent less likely to die from a heart attack or stroke compared to folks who rarely sipped the stuff. Experts suspect that’s because the grassy brew is rich in catechins, a family of flavonoids that have been shown to thwart the production of cholesterol as well as block it from being absorbed.

Try it: Drink it straight-or amp up the flavour of your brew as an iced tea.

Beans and legumes

Having a daily half-cup serving of beans or legumes could lower your LDL cholesterol by an average of 5 percent in just six weeks, according to a review of 26 studies. Like oats, beans are packed with soluble fibre that helps sweep cholesterol out of the bloodstream, Dr Ali explains. Hummus, anyone?

Try it: Add beans to your tacos, salads, and soups for extra plant-based protein and fibre. You can add your favourites to a vegetable chilli for a hearty dinner.

Dark chocolate

Who says treats can’t also be good for you? In a British study, participants who sipped a cocoa drink twice daily for a month lowered their LDL cholesterol and raised their HDL cholesterol (the “good” cholesterol that helps prevent plaque from building up in your arteries). Chalk it up to dark chocolate’s flavonoids, beneficial compounds that have an antioxidant effect. Just stick with chocolate that’s 70 percent cocoa or higher-it contains more antioxidants and less sugar than the lower percentage stuff.

Try it: Sprinkle a serving of dark chocolate over your oats or eat on its own with a cup of tea as a post-dinner sweet treat.

Safflower oil

This neutral-flavoured oil is rich in phytosterols-cholesterol-blocking plant compounds that could lower your LDL cholesterol by as much as 14 percent. In fact, regular consumption of safflower oil is tied to lower total cholesterol and LDL cholesterol compared to regular consumption of olive oil, according to a recent review.

Try it: Safflower oil has a mild flavour and high smoke point, making it easy to cook with. Drizzle over your favourite veggies before roasting or use it in a DIY salad dressing.

Kale

The leafy veggie (along with cousins collard and mustard greens) has been shown to bind to bile acid. What good does that do, exactly? “That helps the liver burn more fat, which in turn lowers cholesterol,” Dr Ali says. For the biggest benefit, opt for lightly cooked greens over raw ones. Steaming in particular seems to boost bile acid binding, research shows.

Try it: Beyond using kale as a salad base, you can throw it into your stir-fry, sauté with eggs, or add into soup.

Avocado

Thanks to their fibre and monounsaturated fat, avocados could help lower your total cholesterol by 1mmol/L, your LDL cholesterol by 0.9mmol/L, and your triglycerides by 1.5mmol/L, suggests an analysis of 10 studies. The key is using them in place of foods containing less healthy fats, like saturated fat. Think sliced avocado instead of mayo on a sandwich, or diced avocado rather than cheese in a burrito bowl.

Try it: We all love avocado toast and guacamole, but if you want to get creative, they make a creamy (and satiating) base for smoothies.

Apples

Having one every day really might help keep the (heart) doctor away. Apples are one of the best sources of pectin, a type of fibre that’s been shown to lower levels of LDL cholesterol. They’re also chock-full of antioxidants like polyphenols, which a study found can help keep LDL cholesterol from oxidising, which can cause arteries to become inflamed and clogged.

Try it: Enjoy as a snack or whip up a batch of these muffins for a grab-and-go breakfast in the morning.