The No. 1 Food to Lower Cholesterol, According to Dietitians

If improving heart health is at the top of your to-do list, it's worth thinking about the best foods for lowering cholesterol. When part of a balanced diet (and a generally active lifestyle), such foods can help manage high levels of blood cholesterol, a major risk factor for heart disease and stroke. They can also increase your intake of essential nutrients, as many cholesterol-lowering ingredients are nutritionally dense.

Many foods naturally reduce cholesterol, but is there one that's particularly helpful? We asked registered dietitians what they consider the top food for lowering cholesterol and why it works so well. Here's what they had to say.

The Best Food for Lowering Cholesterol

Despite their humble reputation, oats are the most dietitian-recommended food for lowering cholesterol.

The reason? Oats are an excellent source of soluble fiber, a type of fiber that dissolves in water. (The other type is insoluble fiber, which does not dissolve in water. This kind is best for supporting digestive regularity.) Specifically, oats contain a soluble fiber called beta-glucan, which is responsible for their cholesterol-lowering effects.

When you eat oats, the beta-glucans in the grain form a viscous gel in the digestive tract, which binds to cholesterol-containing bile acids, says Connie Elick, RD. This gel, along with the cholesterol-containing bile acids, is excreted via waste when you have bowel movements, she says. "The liver then uses cholesterol that is circulating in the blood to produce more bile, thus lowering total and LDL cholesterol levels in the blood," Elick says. 

For context, consuming five to 10 grams of soluble fiber each day can help reduce LDL cholesterol, says Samantha Coogan, MS, RDN, LD, FAND. One cup of cooked oatmeal contains three to four grams of soluble fiber, making it easy to meet the mark.

The beta-glucans in oats don't work alone, though. Oats also contain magnesium and copper (which help lower blood cholesterol levels) and manganese, which help in cholesterol metabolism, Elick says. Additionally, oats provide plant sterols, or naturally occurring compounds that may modestly reduce intestinal absorption of cholesterol, according to Luciana Soares, DCN, RDN, LDN, FAND.

Eating oats will benefit other aspects of your heart, too. The grain contains avenanthramides, which are antioxidants found exclusively in oats, says Coogan. They reduce oxidative stress, a major contributor to heart disease and other chronic conditions. Also, "they can help reduce inflammation in the arteries, which can help improve overall heart health," Coogan says.

Plus, oats provide tocols, or vitamin E-related compounds, notes Soares. They "may help protect LDL cholesterol from oxidative damage and support anti-inflammatory effects," she says.

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Amount to Eat Per Day

If managing cholesterol is a priority, aim to eat one cup of cooked oatmeal per day. As mentioned, this amount offers three to four grams of soluble fiber, which can help you meet the daily recommendation of five to 10 grams per day for lowering LDL cholesterol.

Of course, regularly eating oats is just one way to manage cholesterol. It's also important to consume other high-fiber foods throughout the day. Examples of such foods include beans, avocado, broccoli, carrots, sweet potatoes, mango, prunes, berries, quinoa, and chia seeds, according to Elick. 

Soares notes that while oats are not a miracle food, they've earned their place in heart-healthy eating because they're accessible, easy to prepare in many ways, and supported by strong evidence. "When included regularly as part of a fiber-rich dietary pattern alongside healthy fats, a variety of plant foods, and regular physical activity, they can support long-term improvements in metabolic and cardiovascular health," she says.

How to Eat Oats for Lower Cholesterol

For the most cholesterol-lowering benefits, consider making "liquid oats," or oats prepared with water, milk, or yogurt, says Coogan. Compared to dry oats (i.e., oats added directly to preparations like smoothies or protein shakes), liquid oats will yield greater cholesterol-lowering effects, Coogan says.

You can also pair oats with certain foods to maximize heart-health benefits:

• Nuts and seeds: Nuts and seeds such as walnuts, flaxseeds, or chia seeds add nutrients like fiber and healthy fats, another nutrient with cholesterol-lowering properties.
• Protein sources: Protein sources, like Greek yogurt or milk, help improve satiety and support steadier blood sugar levels.
• Fruits: Fruits, such as berries or apples, provide antioxidants and polyphenols, according to Soares. They also add fiber, further helping lower cholesterol.
• Olive oil: Another source of healthy fat, olive oil works well in savory oats. Ingredient ideas for savory oats include edamame, softened carrots, eggs, avocado, and turkey bacon, notes Coogan.

Best Types of Oats for Lowering Cholesterol

There are several types of oats, including steel-cut, rolled (old-fashioned), and instant. The good news is that all three varieties can reduce cholesterol, as they all contain beta-glucan, says Soares.

However, "since steel cut and rolled oats are [the] least processed, the fiber integrity is greater and more intact," says Coogan. This means it can form a thicker gel compared to the fiber found in more processed versions, like instant oats. "Regardless, you'll benefit from the cholesterol-lowering effects of the soluble fiber from any of these versions of oats," Coogan says.

Flavored instant oats are a different story. "Many instant oatmeal products contain added sugars, flavorings, and other ingredients that can significantly alter their nutritional profile," says Soares. "In those cases, the overall health impact depends more on the added ingredients than on the oats. As with many packaged foods, reading ingredient labels matters," she notes. With that in mind, it's best to start with plain oats, which will allow you to control the amount of added sugar in your serving, says Coogan.