Maintaining heart health doesn’t hinge on any one miraculous food, but several can certainly help, particularly those that lower cholesterol. Besides reducing intake of cholesterol-raising foods and staying physically active, prioritize consuming more of these foods that enhance your cholesterol levels by increasing “good” HDL and/or decreasing “bad” LDL cholesterol.

More than 70 million American adults are reported to have high cholesterol, according to the Centers for Disease Control and Prevention (CDC). Shockingly, only one in three of them have their condition under control, and less than half are receiving treatment. High cholesterol doubles the risk of developing heart disease compared to those with healthy levels. Discover lifestyle changes you can make to get your cholesterol levels under control.

Consume more of these foods to naturally lower your cholesterol levels.

Red Wine:
Having alcohol in moderation, especially red wine, can boost your “good” cholesterol (HDL). Studies show that red wine can increase HDL and lower the risk of “bad” LDL cholesterol oxidation. Red wine also contains antioxidants called polyphenols, which keep your blood vessels healthy. Remember, moderation means no more than one glass of wine (5 ounces) per day for women and two or fewer for men. Too much isn’t better for your heart.

Salmon Fish:
Salmon is incredibly healthy! It’s loaded with omega-3 fatty acids, which are beneficial fats that can lower blood pressure and regulate heart rhythm. Adding salmon and other fatty fish to your diet helps decrease fat levels in the blood, reducing the risk of artery blockages. The American Heart Association suggests eating fatty fish like salmon twice a week for optimal heart health. Switching from fatty meats to fish can also lower LDL cholesterol. Additionally, other fish such as mackerel, tuna, and sardines offer similar heart-healthy benefits due to their high omega-3 content.

Oatmeal:
Oatmeal is a great way to fight cholesterol! It’s rich in beta-glucans, a soluble fiber that thickens oats when cooked. This fiber lowers “bad” LDL cholesterol by forming a sticky layer in your small intestine, blocking cholesterol from entering your bloodstream. For the best results, cook old-fashioned oats on the stove or in the microwave instead of using instant packs with added sugar. Add fruit for sweetness and even more soluble fiber.

Apples:
Apples are fantastic for lowering cholesterol! They’re loaded with pectin, a soluble fiber mostly found in the skin. Pectin grabs onto “bad” cholesterol and helps remove it from your body, reducing LDL-cholesterol levels. While citrus fruits also contain pectin, it’s best to eat the whole fruit for maximum benefits. Thankfully, apples are tastier than lemons! Additionally, they’re rich in polyphenols, powerful antioxidants that fight inflammation and promote health.

Beans:
Beans are a fantastic choice for your heart health! They’re rich in soluble fiber, which helps lower cholesterol. Plus, they’re high in protein and low in saturated fat, making them a healthier alternative to meat. For maximum cholesterol-lowering benefits, add beans to your meals like chili, tacos, and burritos, either as a replacement for or alongside meat. They’re also delicious in soups and salads.

Avocados:
Avocados are fantastic! They’re not only delicious but also help lower cholesterol as part of a balanced diet. A recent study found that people who ate the most avocado had a 21% lower risk of heart disease over 30 years. Avocados are rich in healthy fats that lower “bad” LDL cholesterol, along with fiber, antioxidants, and phytosterols like beta-sitosterol, all known to reduce cholesterol. Just remember, moderation is key! Stick to a quarter of a Hass avocado per serving, which contains 57 calories. Swap mayo for avocado slices on your sandwich or enjoy fresh guacamole with veggies for a tasty, heart-healthy snack.

Dark Chocolate:
Chocolate can actually be good for you. Dark chocolate and cocoa powder contain flavonoids, powerful antioxidants that lower LDL cholesterol. Milk chocolate has less cocoa and fewer flavonoids, while white chocolate has none. Stick to small portions of dark chocolate with high cocoa content (70% or more). You can also sprinkle cocoa powder on yogurt or add it to smoothies for the same cholesterol-lowering benefits.

Garlic:
Garlic is a fantastic health booster! It’s been a kitchen remedy for ages, known for boosting immunity and promoting heart health. Recent research, like a 2020 review published in Antioxidants, confirms its benefits, especially for the heart. Garlic and garlic extract have been shown to lower cholesterol and even reduce blood pressure. To give your heart a boost, add garlic to your sauces, salads, and stir-fries!

Even if you’re not overweight, exercise can still effectively reduce high cholesterol levels. It can also elevate levels of HDL cholesterol, often referred to as the “good” cholesterol.