Looking for a simple way to reduce your cholesterol levels without complicated diets or medications?
Cardiologist Romit Bhattacharya, MD, shares some powerful dietary changes that can make a real difference to your heart health.
Swap butter for healthier oils
Butter and tropical oils like coconut and palm oil are loaded with saturated fat – a key contributor to cholesterol production.
Switch to oils like avocado, olive, canola, flaxseed, or sunflower oil. They’re lower in saturated fat but still calorie-dense, so use in moderation.
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Choose fat-free or plant-based dairy
Dairy is one of the biggest sources of saturated fat. Full-fat dairy is meant for growing calves, not adults with cholesterol concerns.
Opt for fat-free dairy or plant-based alternatives. Avoid coconut milk-based products, which are unusually high in saturated fat for a plant.
Replace red meat with lean proteins
Red meat is high in saturated fat. Instead, go for cholesterol-friendly proteins like omega-3-rich fish (such as salmon), skinless chicken, tofu, tempeh, or seitan.
These swaps help support healthy cholesterol levels without sacrificing protein intake.
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Add fiber or take supplements
Fiber blocks the body from absorbing cholesterol and also helps control appetite.
Load up on leafy greens, sweet potatoes, whole grains – or consider fiber supplements from the drugstore. Always drink lots of water when using supplements.
Go for whole grains
Whole grains contain no cholesterol and are packed with fiber, making them great for lowering cholesterol absorption.
Try options like quinoa, brown rice, oats, and whole wheat bread (not just multigrain or seeded bread).
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Snack on fruit and nuts
Fresh fruits, especially berries, are high in fiber and free of saturated fat and cholesterol.
Steer clear of fruit juices that strip out the fiber. Nuts are another smart snack: high in healthy fats and fiber, they help keep you full and satisfied.
Eat more vegetables
Veggies are naturally cholesterol-free and very low in fat.
Cruciferous veggies like broccoli, Brussels sprouts, and leafy greens like kale and spinach are especially beneficial.
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Make them more appealing by seasoning, marinating, and cooking them with care.
Try beans and plant-based protein
Legumes like black beans, lentils, chickpeas, and soybeans are rich in protein and fiber – and completely cholesterol-free.
Tofu and edamame also make excellent low-cholesterol protein options that keep you full and support heart health.
Switch to sugar-free drinks
Sugar increases insulin production, which can drive cholesterol production.
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Skip sugary drinks like sodas and juices. Instead, stick to water or sugar-free alternatives to slow down your body’s cholesterol-making processes.
Start your day with a low-cholesterol breakfast
A good breakfast sets the tone for the day.
Smart options include oatmeal with berries and nuts, Greek yogurt with fruit and nut butter, or a tofu or egg-white scramble on whole-grain toast.
These meals offer fiber, protein, and heart-friendly nutrients.
This article is based on information from Mass General Brigham.