5 Amazing Foods that Help Lower Cholesterol

🎯 Pop Quiz

Oats (00:32)

Oats are a cholesterol-lowering powerhouse, thanks to beta-glucan, a fiber that binds to bad cholesterol (LDL) and helps flush it out. Just 3 grams a day — like a hearty bowl of oatmeal for breakfast — can lower LDL by 5-10%.

Pro Tip: Skip the sugary packets. Use plain rolled or steel-cut oats and add fresh fruit for natural sweetness and a boost of antioxidants.

Barley (17:01)

Barley is like oats' heart-healthy cousin. Full of beta-glucan, it works the same magic in your gut, soaking up LDL cholesterol. Barley’s versatility makes it perfect for soups, salads, or grain bowls.

Pro Tip: Try pearl barley for faster cooking and a softer texture. It’s great for a warm soup or a refreshing salad with olive oil and lemon.

Lentils (25:34)

Don’t underestimate lentils—they’re packed with soluble fiber. Not only do they lower LDL cholesterol, but they also boost gut health, reduce inflammation, and even strengthen your immunity. Lentils are a global favorite, and with so many recipes to choose from, there’s no excuse not to give them a try.

Pro Tip: Pair lentils with fermented injera bread for a flavorful Ethiopian-inspired meal that’s also great for your gut.

Avocados (32:59)

Avocados are packed with healthy fats and fiber that help lower LDL (bad cholesterol) and raise HDL (good cholesterol). Whether you’re adding them to toast, salads, or smoothies, they’re a simple and delicious way to support your heart health.

Pro Tip: Need to ripen an avocado quickly? Place it in a paper bag with a banana or apple—the natural ethylene gas speeds up the process.

Nuts (36:42)

Nuts are my go-to snack for a heart-healthy boost. Full of healthy fats and dietary fiber, they help lower LDL cholesterol while supporting gut health. Skip the sugary or salty varieties—just toast some plain nuts at home and toss in dried fruit for a DIY trail mix.

Pro Tip: Only buy as many nuts as you’ll eat in a week or two—natural oils in nuts can turn rancid if stored too long. Keep them fresh for maximum flavor and health benefits.

Watch the full video for more of the science and my tips on these foods:

Love your food to love your health,
— Dr. William Li

World-renowned physician, scientist, and author of New York Times Best Sellers: Eat To Beat Disease: The New Science of How Your Body Can Heal Itself and Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer