Table of ContentsView AllTable of ContentsWhat to Eat for High CholesterolCooking TipsWhat Times to EatDurationLifestyle ModificationsConsiderationsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What to Eat for High Cholesterol
Cooking Tips
What Times to Eat
Duration
Lifestyle Modifications
Considerations
Frequently Asked Questions
Knowingwhat to eat for high cholesterol(hypercholesteremia) is important for your heart health. A high cholesterol diet is specifically designed to lower your cholesterol levels.
Not all cholesterol is the same:
When you have high cholesterol, the diet recommended to you willinvolve foodsthat help increase HDL (good) cholesterol and decrease LDL (bad) cholesterol.
In this article, you’ll learn how to change your diet, and what foods to eat, limit, or avoid if you have high cholesterol.
heatherwalker / Getty Images
Focus on foods high in soluble fiber,phytosterols, and protein. Swap foods high in saturated or trans fats for those with unsaturated fats.
Foods to EatSpinach, lettuce, kaleKiwiOrangesGrapefruitApplesPearsPlumsGrapesCarrotsBeetsRutabagaCucumbersCeleryPeppersAvocadosHigh-fiber whole grainsBarleyOatmealBulgarQuinoaLentilsBrown riceTurkeyTofuChickenHalibutCodTilapiaTunaSalmonEgg whites or egg substitutesAlmonds, walnutsSesame and pumpkin seedsSterol/stanol-fortified foodsFoods to Limit or AvoidBeefLiverSausageBaconBolognaDuckGooseBeef jerkySalamiCanned fish packed in oilHot dogsShellfishShrimpPorkEgg yolksGravyMilkCheeseWhole milk yogurtDoughnuts, pastries, cookies, cakesPackaged snack foodIce creamPuddingCreamy saucesSoft drinksFruit juice with sugarFried food/fast foodCoconut oil, palm kernel oilButter, lard, shorteningPartially hydrogenated or hydrogenated vegetable oilButtered popcorn, potato chips, pretzelsAlcohol (mixed drinks, cocktails)
Foods to EatSpinach, lettuce, kaleKiwiOrangesGrapefruitApplesPearsPlumsGrapesCarrotsBeetsRutabagaCucumbersCeleryPeppersAvocadosHigh-fiber whole grainsBarleyOatmealBulgarQuinoaLentilsBrown riceTurkeyTofuChickenHalibutCodTilapiaTunaSalmonEgg whites or egg substitutesAlmonds, walnutsSesame and pumpkin seedsSterol/stanol-fortified foods
Spinach, lettuce, kale
Kiwi
Oranges
Grapefruit
Apples
Pears
Plums
Grapes
Carrots
Beets
Rutabaga
Cucumbers
Celery
Peppers
Avocados
High-fiber whole grains
Barley
Oatmeal
Bulgar
Quinoa
Lentils
Brown rice
Turkey
Tofu
Chicken
Halibut
Cod
Tilapia
Tuna
Salmon
Egg whites or egg substitutes
Almonds, walnuts
Sesame and pumpkin seeds
Sterol/stanol-fortified foods
Foods to Limit or AvoidBeefLiverSausageBaconBolognaDuckGooseBeef jerkySalamiCanned fish packed in oilHot dogsShellfishShrimpPorkEgg yolksGravyMilkCheeseWhole milk yogurtDoughnuts, pastries, cookies, cakesPackaged snack foodIce creamPuddingCreamy saucesSoft drinksFruit juice with sugarFried food/fast foodCoconut oil, palm kernel oilButter, lard, shorteningPartially hydrogenated or hydrogenated vegetable oilButtered popcorn, potato chips, pretzelsAlcohol (mixed drinks, cocktails)
Beef
Liver
Sausage
Bacon
Bologna
Duck
Goose
Beef jerky
Salami
Canned fish packed in oil
Hot dogs
Shellfish
Shrimp
Pork
Egg yolks
Gravy
Milk
Cheese
Whole milk yogurt
Doughnuts, pastries, cookies, cakes
Packaged snack food
Ice cream
Pudding
Creamy sauces
Soft drinks
Fruit juice with sugar
Fried food/fast food
Coconut oil, palm kernel oil
Butter, lard, shortening
Partially hydrogenated or hydrogenated vegetable oil
Buttered popcorn, potato chips, pretzels
Alcohol (mixed drinks, cocktails)
Fruits and Vegetables
Plants don’t contain any dietary cholesterol. You won’t have to limit fruits and vegetables in your diet. Fruits and veggies are nutritious and packed with fiber and phytosterols (healthy chemicals that help control LDL levels).
Salads are typical go-to’s, but be mindful of what you add on top. Togive a salad lipid-lowering power, skip the dressing and extras like bacon. Go for a mix of leafy greens, lean protein, and seeds.
Whole Grains
Soluble fiber can reduce the amount of cholesterol you absorb and lower LDL. Whole-grain foods (bread, flours, rice) are typically higher in fiber than their refined counterparts. Oats and oat bran are particularly great choices.
However, check food labels for the fiber, total carbohydrate, and sugar content. Some already-prepared grains may contain added sugars.
Lean Protein
You caneat meat on a lipid-lowering diet, but be careful about the types you include.
Previously, recommendations were to avoid red meat and choose lean white meat instead. However, a 2019 study published in theAmerican Journal of Clinical Nutritionfound that red and white meat didn’t differ much in their effect on cholesterol levels.
Fish, such as halibut,tilapia, and cod, are low in fat and carbohydrates and high in protein. Tuna and salmon also contain omega-3 fats, a type of healthy fat that can help reduce triglyceride levels.
Nuts and Seeds
Nuts, seeds, and oils high in linolenic acid (a type of omega-3 fat) can reduce lipid levels. Walnuts, pecans, almonds, and pistachios are high in omega-3 fats and fiber.
These foods are high in calories, so include them in moderation.
Beans and Legumes
Legumes such as beans arehigh-protein, low-fat foodsthat can have a powerful impact on your lipid levels. They’re versatile and nutritious. Also, the protein they contain tends to be filling.
Most legumes have a fairly neutral taste and are suitable for different dishes, including soups, salads, sides, dips, and entrées.
Dairy
Choose non-fat milk and yogurt rather than whole milk. Cheese is generally high in saturated fat, but small portions of low-fat cheese such as mozzarella are healthy choices. Single-serve cheese slices or sticks work well, especially as a quick snack.
Dessert
Avoid sweets made with full-fat milk, butter, and sugar. Many packaged cakes, cookies, and snacks contain trans fats. These fats can raise “bad” cholesterol and lower “good” cholesterol. Instead, bake your ownlow-cholesterol dessertsusing fruit, egg whites, and oats.
Beverages
Herbal teas and green teas may help lower cholesterol.Citrus juice may also have a beneficial impact on cholesterol levels.
Alcoholic drinks, especially mixed drinks and cocktails, can be sources of extra calories and sugar, and increase triglycerides.
Make Your Breakfast Lower in Cholesterol With These Simple Swaps
Cooking Tips for High Cholesterol
With fruits and vegetables, avoid excess adding salt, sugar, butter, or canola oil. To avoid diminishing their nutritional power, avoid adding sweet sauces, fat, or grease to beans and legumes.
Instead, add flavor with spices. Aside from being tasty, many popular herbs and spices have properties that canchange how LDL cholesterol interacts with free radicals—particles that can make the molecules in LDL unstable, causing inflammation and further impacting your cardiovascular health. The antioxidants in some fresh herbs and spices may prevent these harmful interactions.Garlicis another healthy and versatile option for savory meals that can help lower cholesterol and triglyceride levels.
When baking, try adding ginger, allspice, and cinnamon. These are all high in antioxidants. Instead of making baked goods using lard, butter, or oil, try using substitutes like applesauce, banana, or avocado.
Research suggests that people who eat more at night may have higher LDL cholesterol levels than people who eat most of their food during the day. In a 2019 study, people who consumed what would normally be their late-day calories earlier in the day instead had lower cholesterol levels.
Another group of researchers looked at whether skipping meals had an effect on cholesterol levels.The researchfound people who skipped breakfast had higher LDL cholesterol, and people who skipped dinner had more triglycerides and a higher ratio of total and HDL cholesterol.
Total Cholesterol, HDL, and LDL
How Long to Stay on a High-Cholesterol Diet
Once you’ve changed how you eat to help manage your cholesterol, you’ll likely need to keep those changes long-term. Going back to your previous diet may encourage your levels to rise again.
It may help to think about your new way of eating as a permanent lifestyle modification rather than a temporary diet.
Your dietitian or healthcare provider will tailor your high cholesterol diet based on your condition and overall health profile. For example, they may suggest a stricter plan if you have several compounding risk factors.
Even still, sometimes changing how you eat may not be enough to lower your cholesterol. Adding otherlifestyle modificationslike increasing your physical activity and losing weight may also prove insufficient.
Your healthcare provider may prescribe statins (high cholesterol medications) if your levels are still high on ahigh cholesterol diet. You would take these medications as you continue with your diet for high cholesterol.
If you’re planning to make changes to your diet, consider the parts of your life that might be affected. Your lifestyle, responsibilities, and preferences also influence your ability to make and stick to your changes.
General Nutrition
Compared to diets that heavily restrict which foods you can eat, a high cholesterol diet can be varied and balanced. Fresh produce, lean meats, and low-fat dairy are all approved on this plan and are part of a healthy diet for anyone.
Many foods you may want to avoid or limit on a low-cholesterol diet are high in fat, sugar, and calories. Limiting or avoiding these foods can have health benefits beyond managing cholesterol, such as controlling your blood sugars or lowering your blood pressure.
Flexibility
Though you may need to expand your typical shopping list and modify some favorite recipes, the wide range of foods to eat for high cholesterol make the plan quite flexible.
Many restaurant menus highlight heart-healthy or low-fat selections, which may be appropriate. You can also ask to make simple swaps like a whole-grain wrap instead of a bun, or grilled chicken instead of fried.
Is the TLC Diet Right for You?
Dietary Restrictions
If you’re not sure how to make your dietary needs and preferences work with a low-cholesterol diet, you may want to talk with a registered dietitian or nutritionist. They can guide you through creating a lipid-lowering meal plan.
Side Effects
A cholesterol-lowering diet shouldn’t have any side effects. Whenever you make changes to how you eat, it’s possible you will experience temporary bowel symptoms such as constipation, but these are usually temporary and get better as you adjust.
If you are starting a cholesterol-lowering drug as well, remember that any side effects you experience could also be the result of your medication. For example, muscle pain and weakness are common side effects of statins.Speak to your healthcare provider about anything you’re experiencing that is of concern.
Should You Take Statins?
General Health
The recommended foods to eat for high cholesterol provide many other health benefits. Two in particular—helping you maintain a healthy weight and improving your energy—can make other changes, like exercising more, easier to adopt.
This can obviously help your cholesterol-lowering efforts, but it will also help reduce your risk of issues beyond cardiovascular ones, including cancer.
Understanding High Cholesterol and Borderline High Cholesterol
A Word From Verywell
Eating a heart-healthy diet full of fresh produce, whole grains, and lean protein while avoiding foods that are heavily processed and high in trans fat can improve your cholesterol and triglyceride levels and may even help you address other risk factors for heart disease, such as your weight.
You’ll want to discuss the different cholesterol-lowering approaches with your healthcare provider. While making changes to your diet can help, you may also need medications to help get your levels under control.
Healthy Snacks for a Low-Cholesterol Diet
No. For many years, eggs were believed to raise cholesterol levels, and people with high cholesterol were advised to avoid them.However, recent research has found that eggs don’t significantly influence cholesterol.The nutritional benefits of eggscan be helpfulto people trying to manage their cholesterol with diet.Learn MoreIs It OK to Eat Eggs and Other Kinds of Cholesterol?
No. For many years, eggs were believed to raise cholesterol levels, and people with high cholesterol were advised to avoid them.However, recent research has found that eggs don’t significantly influence cholesterol.The nutritional benefits of eggscan be helpfulto people trying to manage their cholesterol with diet.
No. For many years, eggs were believed to raise cholesterol levels, and people with high cholesterol were advised to avoid them.However, recent research has found that eggs don’t significantly influence cholesterol.
The nutritional benefits of eggscan be helpfulto people trying to manage their cholesterol with diet.
Learn MoreIs It OK to Eat Eggs and Other Kinds of Cholesterol?
It may. On one hand, drinking moderate amounts of coffee is protective to your health.However, drinking more than four cups of coffee daily may be bad for your heart. Coffee contains compounds called diterpenes that raise total and LDL cholesterol.Learn MoreWhat You Need to Know About Coffee and Cholesterol
It may. On one hand, drinking moderate amounts of coffee is protective to your health.However, drinking more than four cups of coffee daily may be bad for your heart. Coffee contains compounds called diterpenes that raise total and LDL cholesterol.
It may. On one hand, drinking moderate amounts of coffee is protective to your health.
However, drinking more than four cups of coffee daily may be bad for your heart. Coffee contains compounds called diterpenes that raise total and LDL cholesterol.
Learn MoreWhat You Need to Know About Coffee and Cholesterol
No. Pasta itself has no cholesterol.Also, it depends how you prepare pasta. If it’s a creamy, heavy dish laden with processed meats, it’s not good for your cholesterol.But there are ways to include pasta in a high cholesterol diet. Here’s what you can do to make it healthier:Choose whole-grain pastaAdd vegetablesAdd a lean protein (such as chicken or turkey), chickpeas, or other legumesLearn MorePasta Dishes for Your Cholesterol-Lowering Diet
No. Pasta itself has no cholesterol.Also, it depends how you prepare pasta. If it’s a creamy, heavy dish laden with processed meats, it’s not good for your cholesterol.But there are ways to include pasta in a high cholesterol diet. Here’s what you can do to make it healthier:Choose whole-grain pastaAdd vegetablesAdd a lean protein (such as chicken or turkey), chickpeas, or other legumes
No. Pasta itself has no cholesterol.
Also, it depends how you prepare pasta. If it’s a creamy, heavy dish laden with processed meats, it’s not good for your cholesterol.
But there are ways to include pasta in a high cholesterol diet. Here’s what you can do to make it healthier:
Learn MorePasta Dishes for Your Cholesterol-Lowering Diet
It depends. Some people are more sensitive to cholesterol than others:
Learn More8 Myths About High Cholesterol That You Should Stop Believing
Your body needs cholesterol for several functions, including:
However, the balance of HDL and LDL can have an impact on your health:
Learn MoreWhy Some Cholesterol Does Your Body Good
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Sabaté J, Oda K, Ros E.Nut Consumption and Blood Lipid Levels: A Pooled Analysis of 25 Intervention Trials.Arch Intern Med.2010;170(9):821–827. doi:10.1001/archinternmed.2010.79
Ramsden CE, Zamora D, Majchrzak-Hong S, et al.Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73).BMJ. April 2016:i1246. doi:10.1136/bmj.i1246
Xin-Xin Zheng, Yan-Lu Xu, Shao-Hua Li, Xu-Xia Liu, Rutai Hui, Xiao-Hong Huang.Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials.The American Journal of Clinical Nutrition.Volume 94, Issue 2, August 2011, Pages 601–610, doi:10.3945/ajcn.110.010926
Yashin A, Yashin Y, Xia X, Nemzer B.Antioxidant Activity of Spices and Their Impact on Human Health: A Review.Antioxidants (Basel). 2017;6(3):70. Published 2017 Sep 15. doi:10.3390/antiox6030070
Chen HJ, Chuang SY, Chang HY, Pan WH.Energy intake at different times of the day: Its association with elevated total and LDL cholesterol levels. Nutr Metab Cardiovasc Dis. 2019;29(4):390-397. doi:10.1016/j.numecd.2019.01.003
Pedersen TR.The Success Story of LDL Cholesterol Lowering. Circ Res. 2016;118(4):721-31.doi:https://doi.org/10.1161/CIRCRESAHA.115.306297
Di Stasi SL, MacLeod TD, Winters JD, Binder-Macleod SA.Effects of statins on skeletal muscle: a perspective for physical therapists.Phys Ther. 2010;90(10):1530–1542. doi:10.2522/ptj.20090251
Fernandez M.Rethinking dietary cholesterol.Curr Opin Clin Nutr Metab Care. 2012;15(2):117-121. doi:10.1097/mco.0b013e32834d2259
Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML.Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metab Clin Exp. 2013;62(3):400-10. doi:10.1016/j.metabol.2012.08.014
Jones PJH.Dietary cholesterol and the risk of cardiovascular disease in patients: a review of the Harvard Egg Study and other data.International journal of clinical practice Supplement. 2009;(163):1-8, 28-36. doi:10.1111/j.1742-1241.2009.02136.x
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American Heart Association. Control your cholesterol.
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