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14 things to eat (and 4 to avoid) to get the right amount of cholesterol every day

07/24/25
Diet plays an important role in keeping cholesterol levels balanced, but it’s more complex than targeting specific amounts of cholesterol.

If a person is thinking about how to lower cholesterol, adjusting what’s on their plate can be a meaningful first step.

But the following information might surprise people: The amount of cholesterol in food, like the kind found in eggs, may not raise cholesterol levels in the way many people assume. In fact, eating cholesterol-rich foods has only a small effect on blood cholesterol for most people.

What matters more is a person’s overall eating pattern. Focusing on fiber-rich, plant-based foods and healthy fats can help lower “bad” LDL cholesterol and support heart health.

Here are 16 heart-healthy foods, plus 4 to limit, to support good cholesterol levels.

Mythbusting: Dietary cholesterol doesn’t matter as much as people think it does

Emerging research questions the idea that a high cholesterol diet causes high blood cholesterol.

Experts previously thought eating too much cholesterol was unhealthy, but more recent research has shown it may not be that simple.

Eating cholesterol in food only mildly increases the amount of cholesterol in the blood, if at all. The same review also reports that cholesterol from eggs seems to increase “good” HDL cholesterol.

Research also shows that moderating cholesterol intake may help reduce the risk of cardiovascular disease.

How much cholesterol per day?

The body needs cholesterol to function correctly, but people don’t need to get cholesterol from food. The liver makes all the cholesterol the body needs to function.

There’s also no strict upper limit for daily cholesterol levels from food. The Dietary Guidelines for Americans removed its recommendation to limit dietary cholesterol in its 2015–2020 edition in response to new research.

Many animal-based foods that can make up part of a nutritious, balanced diet contain cholesterol, including:

  • Meat
  • Fish
  • Chicken
  • Eggs
  • Milk
  • Yogurt

However, instead of focusing on numbers, experts recommend taking a broader view of cholesterol. That’s because many high cholesterol foods are also high in saturated fat, which can raise your risk of heart disease when eaten in excess.

The bottom line: It’s less about hitting a specific cholesterol limit and more about the overall pattern of someone’s diet.

14 things to eat to lower cholesterol levels

To keep cholesterol levels healthy, people can include high fiber, plant-based foods and unsaturated fats in their diet. Here are a few food options that can affect cholesterol goals:

  1. Tomatoes: Eating tomatoes is linked with small to moderate reductions in harmful LDL cholesterol.
  2. Carrots: Carrots aren’t just good for healthy vision. They might also help lower levels of LDL cholesterol.
  3. Avocados: Eating avocados is associated with moderate to large reductions in LDL cholesterol levels.
  4. Dragon fruit: This colorful tropical fruit is full of health-promoting bioactive compounds. Eating dragon fruit is linked with reduced levels of harmful LDL cholesterol.
  5. Nuts: These snack-ready foods are high in fiber and good fats that may help lower “bad” cholesterol.
  6. Olive oil: A staple of the Mediterranean diet, olive oil is rich in monounsaturated fatty acids, which are known to reduce harmful LDL cholesterol. High polyphenol olive oil may be more beneficial for cholesterol than low polyphenol olive oil.
  7. Flaxseeds: Flaxseeds are high in soluble and insoluble fiber and beneficial plant compounds called lignins. Eating flaxseeds is linked with a slight to moderate decrease in LDL cholesterol.
  8. Fatty fish: Salmon, sardines and trout contain omega-3 fatty acids, which research shows can reduce a person’s risk for cardiovascular disease, lower blood triglycerides and help prevent plaque from forming in the arteries.
  9. Garlic: This strong-smelling yet tasty bulb contains fructooligosaccharides, which may help reduce harmful cholesterol levels.
  10. Green tea: This is known to help control cholesterol levels and is linked to reduced LDL cholesterol, total cholesterol and triglycerides.
  11. Oats: Oats contain a type of insoluble dietary fiber called beta-glucan, which is associated with reduced LDL levels.
  12. Barley: This versatile grain is packed with beta-glucan that’s linked with lower levels of LDL cholesterol.
  13. Apples: These are high in a type of fiber called pectin, which may help support healthy blood cholesterol levels.
  14. Turmeric: This earthy spice seems to have powerful effects on cholesterol levels and is linked to moderate to significant decreases in LDL cholesterol.

4 foods to skip for good cholesterol levels

Eating the following types of food regularly may have a negative effect on cholesterol levels.

Added sugar

Added sugars include any sugar or syrup added to food during processing, cooking or at the table. This doesn’t include sugars that occur naturally in food.

Eating foods high in added sugar may slightly worsen cholesterol levels over time. Here are a few examples of common foods high in added sugar:

  • Candy
  • Cookies and other baked goods
  • Sugar-sweetened soda
  • Certain granola bars or snack bars
  • Certain types of flavored yogurt
  • Certain takeout coffee beverages

Trans fats

Trans fats can increase levels of harmful cholesterol. There’s a strong link between trans fats and an increased risk of heart disease, cancer and diabetes.

Trans fats have been banned as an ingredient in processed foods in the United States since 2021. But people may still consume them if they eat deep-fried foods, as trans fats can form when cooking oil reaches high temperatures.

Small amounts of trans fats are also present in certain whole foods, including dairy and beef. However, these may not be as harmful as trans fats in processed foods.

Saturated fat

Experts recommend reducing saturated fat consumption if people are trying to improve their cholesterol levels.

Saturated fat can make up a small part of a healthy diet. The American Heart Association recommends keeping saturated fat intake under 6% of total calories. That’s 120 calories for someone who eats 2,000 per day.

Saturated fat is present in many common foods, including butter, cheese, beef, full fat dairy, coconut oil, palm oil and some baked goods.

A person can tell fat is saturated when it’s solid at room temperature, like butter, coconut oil or lard. Fat or oil that’s liquid at room temperature is unsaturated.

Unfiltered coffee

Research suggests a link between drinking unfiltered coffee and moderate to large increases in harmful LDL cholesterol. This is coffee made without a mesh filter, like coffee from a French press.

The same research indicates that filtered coffee doesn’t seem to affect LDL cholesterol levels.

How to lower high cholesterol levels

Diet is an essential factor in good health, but when it comes to cholesterol levels, other lifestyle factors are critical, too.

Other actions people can take to help keep cholesterol levels within a healthy range include:

  • Quitting smoking, if someone smokes
  • Trying to get enough physical activity
  • Limiting alcohol intake, if a person drinks

Bottom line

Finding the right balance of cholesterol is important for long-term heart health.

Managing cholesterol is about making informed, sustainable choices.

With a little nutrition awareness and the support of a trusted healthcare specialist, most people can take simple steps toward balanced cholesterol and better heart health.

Cardiologists at Crystal Run Healthcare are dedicated to protecting people from the serious consequences of heart disease through preventive care and early diagnosis, including high cholesterol. Together with a primary care physician, they can offer advice on important screenings, education programs and lifestyle modifications. If necessary, they can coordinate the right treatment for a cardiovascular condition. Schedule an appointment with a Crystal Run Healthcare cardiologist today.