What Is The Best Diet For Cholesterol?

If you're wondering about the best diet for cholesterol, you've come to the right place. Cholesterol is a waxy, fat-like substance that plays an important role in various bodily functions. But too much of it, especially LDL (bad cholesterol), can increase the risk of heart disease. 

So, you may need medications, as diet alone can’t completely lower cholesterol. But a combination of healthy eating habits, lifestyle changes, and the right food choices can help manage it the better way. 

In this article, we will discuss how diet impacts cholesterol, list of best good cholesterol foods, proven 7-day diet for cholesterol, nutrient content to check in foods to reduce cholesterol naturally, tips to lower cholesterol, bad cholesterol foods to avoid, and more.

Does Diet affect Cholesterol?

You might have been advised by a doctor to avoid high-fat foods like ghee, butter, and fried snacks if you have high cholesterol. This clearly shows that what you eat directly impacts your cholesterol levels.

Among the types of cholesterol, LDL (bad cholesterol) is the most affected by diet. Choosing a low-cholesterol diet with foods that are low in unhealthy fats and refined sugars can help keep cholesterol levels in check.

In fact, studies show that including cholesterol-lowering foods can reduce LDL cholesterol and improve heart health significantly. Plus, adopting a heart-healthy diet also supports overall metabolic health and improves well-being. 

But making diet alterations alone to reduce cholesterol naturally can be challenging, and requires professional guidance. Thus, consulting a certified dietitian or nutritionist to get a proven diet for cholesterol is the best step to manage cholesterol levels effectively. 

What are the Best Foods to Reduce Cholesterol?

If you’re looking for the best good cholesterol foods, here’s a list by experts at Aura the Diet Clinic that includes the best foods to eat with high cholesterol. 

1. Oats

One of the easiest and healthiest breakfast options to add to your low cholesterol diet, oats are among the best foods to increase good cholesterol (HDL) and lower bad cholesterol (LDL). They contain soluble fiber, which helps reduce cholesterol absorption in the bloodstream.
Prepare them with bananas, nuts, and chia seeds for added fiber and maximum benefits.

2. Beans

Like oats, beans are also a great source of soluble fiber, which helps lower LDL (bad) cholesterol. You can include all types of beans in your diet, such as black beans, kidney beans, pinto beans, and soybeans.

Additionally, beans keep you full for longer, supporting weight loss. They are highly versatile and can be added to soups, stews, salads, or eaten as a standalone dish.

Along with beans, some other legumes/foods to reduce cholesterol are lentils and chickpeas are also some of the best foods to eat when managing high cholesterol.

3. Fruits

Include fiber-rich and antioxidant-packed fruits in your low cholesterol diet, such as apples, bananas, plums, pears, papaya, citrus fruits (oranges, grapes, etc.), berries, and avocados.
Studies show that eating fruits with high soluble fiber content, like pectin (found in apples and citrus fruits), helps lower LDL cholesterol levels.

4. Soy

Eating 25 grams of soy protein per day can reduce LDL cholesterol levels by around 5-6%. Some of the best soy-based foods to include in your diet for cholesterol are tofu, edamame, tempeh, and soy milk (2–2.5 cups per day).

5. Nuts

Adding nuts to your daily diet in different ways as snacks, in salads, or blended into smoothies can be a game-changer in managing bad cholesterol.

Nuts like almonds, walnuts, peanuts, pistachios, and cashews contain unsaturated fats, fiber, and plant sterols, which contribute to better heart health.
Eating about 30 grams (a handful) of nuts per day can reduce LDL cholesterol by around 5%.

6. Eggplant and Okra

Both eggplant (brinjal) and okra (ladyfinger) belong to the list of good cholesterol foods, as they have 0 grams of cholesterol per serving.

They are rich in fiber and polyphenols (antioxidants), which help lower bad cholesterol levels and support heart health.

7. Vegetable Oils

Switching to heart-healthy oils can make a big difference in managing cholesterol. Use oils like olive oil, canola oil, sunflower oil, safflower oil, as they contain monounsaturated fats, which help lower LDL cholesterol.

For your low cholesterol diet, avoid oils high in saturated fats, such as coconut and palm oil, as they can raise cholesterol levels.

8. Fatty Fish

Replacing red meat (bad cholesterol food) with fish in your diet for cholesterol is a great way to improve heart health. Eating fatty fish at least twice or thrice a week helps lower bad cholesterol levels.

Fish like salmon, trout, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.

9. Brown Rice

Brown rice is a high-fiber whole grain that supports heart health. Including one bowl of brown rice in your daily diet for cholesterol can help reduce numbers by up to 5-6%.

It also provides magnesium, B vitamins, and antioxidants, which contribute to overall well-being.

10. Foods fortified with sterols and stanols

If you love eating yogurts, spreads, and fortified juices, you’re making the right food choices for a healthy heart.

These foods contain sterols and stanols, plant-based substances that block cholesterol absorption in the intestines and help lower LDL (bad cholesterol) levels.

Consuming these good cholesterol foods regularly in moderation (around 1.5 to 2 grams per day) can significantly improve cholesterol levels and support overall heart health.

A Sample 7-Day Low Cholesterol Diet Plan

This 1-week sample diet for cholesterol includes only heart-healthy Indian foods that help reduce LDL (bad cholesterol) while maintaining overall nutrition balance.

Day 1 Diet Chart for Cholesterol

Breakfast: Oats porridge with flax seeds & banana + Green tea
Mid-Morning Snack: Handful of almonds & walnuts
Lunch: Brown rice + Moong dal + Bhindi (okra) sabzi + Curd (low-fat)
Evening Snack: Roasted chana & a cup of herbal tea
Dinner: Grilled salmon (or paneer for vegetarians) + Mixed vegetable soup + Roti (multigrain)

Day 2 Diet Plan for Cholesterol

Breakfast: Besan chilla with mint chutney + Soya milk
Mid-Morning Snack: A bowl of papaya or citrus fruits
Lunch: Bajra roti + Rajma curry + Cucumber-tomato salad
Evening Snack: Handful of peanuts & a fruit smoothie (without added sugar)
Dinner: Quinoa khichdi with lots of vegetables + Low-fat curd

Day 3 Low Cholesterol Diet Plan

Breakfast: Sprouts chaat with lemon juice + Amla juice
Mid-Morning Snack: A handful of pumpkin & sunflower seeds
Lunch: Brown rice + Masoor dal + Mixed vegetable sabzi
Evening Snack: A handful of walnuts + Herbal tea
Dinner: Grilled fish (or tofu) + Stir-fried green veggies + Jowar roti

Day 4 Diet Plan for Cholesterol 

Breakfast: Overnight oats with chia seeds & nuts + Green tea
Mid-Morning Snack: 5-6 soaked almonds & walnuts
Lunch: Barley roti + Chana dal + Bhindi sabzi + Buttermilk
Evening Snack: Roasted flaxseeds & puffed amaranth
Dinner: Vegetable dalia + Spinach soup

Day 5 Meal Plan for Cholesterol 

Breakfast: Ragi dosa with coconut chutney + Herbal tea
Mid-Morning Snack: A bowl of citrus fruits (oranges, grapes, guava)
Lunch: Quinoa pulao + Palak dal + Carrot-beetroot salad
Evening Snack: Handful of makhana & sunflower seeds
Dinner: Bajra khichdi + Cucumber raita

Day 6 Low-Cholesterol Diet Plan

Breakfast: Soya paneer bhurji with whole wheat toast + Green tea
Mid-Morning Snack: Handful of flaxseeds & sesame seeds
Lunch: Brown rice + Moong dal + Baingan bharta + Low-fat curd
Evening Snack: Roasted chana & buttermilk
Dinner: Masoor dal soup + Jowar roti + Stir-fried vegetables

Day 7 Cholesterol Diet Plan

Breakfast: Multigrain upma with vegetables + Lemon-ginger tea
Mid-Morning Snack: Handful of walnuts & almonds
Lunch: Quinoa salad with sprouts + Dal palak + Roti (multigrain)
Evening Snack: Fruit smoothie (without sugar) + Roasted seeds
Dinner: Grilled tofu with stir-fried veggies + Brown rice

7 Nutrient Contents to Watch for in Foods to Reduce Cholesterol

1. Rich in soluble fiber – It binds to cholesterol in the digestive tract, preventing its absorption into the bloodstream. Foods like oats, beans, lentils, and fruits (apples, citrus) are great sources.
2. Have antioxidants like polyphenols and flavonoids – These help reduce oxidative stress and inflammation, which can lower cholesterol and improve heart health. Found in berries, green tea, dark chocolate, and vegetables.
3. Contains monounsaturated fats – Helps increase HDL (good cholesterol) while lowering LDL. Found in nuts, seeds, avocados, and olive oil.
4. Has omega-3 fatty acids – Reduces triglycerides and supports heart health. Found in fatty fish (salmon, mackerel), walnuts, and flaxseeds.
5. Is made from heart-healthy oils like olive oil, mustard oil, and groundnut oil – These oils contain unsaturated fats that help regulate cholesterol levels.
6. Low in trans fats and saturated fats – Processed and fried foods high in these fats should be avoided as they raise LDL cholesterol.
7. Contains plant sterols and stanols – These naturally occurring compounds block cholesterol absorption. Found in fortified foods like yogurt, orange juice, and some vegetable oils.

High Cholesterol Foods to Avoid

The major sources of cholesterol come from animal products like red meat, full-fat dairy, organ meats, and processed meats. Bad cholesterol (LDL) is primarily influenced by two unhealthy fats, saturated fat and trans fat. 

These fats increase the risk of heart disease and should be avoided as much as possible. It’s best to limit or eliminate foods high in these fats and always check food labels for hidden sources of unhealthy fats.

Here’s a complete chart including foods not to eat with high cholesterol. 

Category	High Cholesterol Foods to Avoid
Animal Products	Red meat (mutton, beef, pork), processed meats (sausages, hot dogs, bacon), organ meats (liver, kidney, brain), full-fat dairy (butter, cheese, whole milk)
Fried & Fast Foods	Deep-fried snacks (samosas, pakoras, French fries), fast food (burgers, pizzas, fried chicken), namkeens and chips
Baked Goods & Sweets	Pastries, cakes, cookies, doughnuts, ice cream, sweetened condensed milk, milk chocolates
Oils & Fats	Ghee, vanaspati, margarine, hydrogenated vegetable oils, coconut and palm oil
Processed & Packaged Foods	Instant noodles, packaged soups, frozen meals, ready-to-eat snacks
Sugary Beverages	Soft drinks, energy drinks, sweetened coffee, packaged fruit juices
Alcohol	Excessive consumption of alcohol, especially beer and cocktails high in sugar

Avoiding these foods and replacing them with healthier alternatives can help in managing

Poor Diet Isn’t Always the Reason for High Cholesterol—Genes Matter Too!

While it is true that high cholesterol is often linked to consuming too much saturated fat, processed foods, and refined sugars, especially in people over the age of 55, genetics also play a significant role. 

Some individuals inherit a condition called familial hypercholesterolemia (FH), where high LDL (bad) cholesterol levels are present from a young age or even from birth. 

This means that even with a healthy diet, people with FH may still have high cholesterol and require medications to manage their cholesterol levels.

Tips to Lower Your Cholesterol

While you plan to follow a healthy diet for cholesterol, here are some tips to best compliment your efforts. 

• Eat less fatty food, especially the ones that include saturated fat.
• Include more nuts and seeds, olive oil, brown rice, fruits, vegetables, and oily fish in your diet.
• Have a routine to exercise for at least 2–2.5 hours.
• Avoid smoking, as it raises cholesterol.
• Limit alcohol intake to around 14 units a week, aim for some drink-free days, or avoid it fully if you can.

Key Takeaways

The key to managing cholesterol is to have balanced meals that include whole grains, fruits, vegetables, lean proteins, and healthy fats. However, it’s equally important to avoid fried foods (including fried fruits/vegetables), processed snacks, and baked goods including those made with whole grains.

Once you understand about foods to eat with high cholesterol and foods not to eat with high cholesterol, you can take control of your cholesterol levels. If you’ve made dietary changes, you’ll notice improvements in your health and reduce cholesterol naturally over time. It may not happen within a week or even a month, but with consistency, the right diet, and necessary medications, you’ll see your cholesterol numbers improving gradually.