9 Powerful Foods That Lower Cholesterol & 6 Foods to Avoid for Heart Health

High cholesterol – especially elevated low-density lipoprotein (LDL or “bad” cholesterol) – is a major risk factor for heart disease. The good news is that diet plays a pivotal role in managing cholesterol levels. Experts emphasize focusing on reducing saturated and trans fats (which raise LDL) and adding fiber-rich, heart-healthy foods (which can lower LDL). In this blog, we’ll explore 9 powerful foods that help lower cholesterol (and how they do it) and 6 foods to avoid for better heart health. We’ll also include a handy summary table and answer common FAQs about cholesterol-lowering diets and heart health. Let’s dig in!

9 Foods That Lower Cholesterol

A heart-healthy diet features plenty of fruits, vegetables, whole grains, legumes, and healthy fats – foods like those above can help lower “bad” LDL cholesterol and boost heart health.

Including the following foods in your meals can actively lower LDL cholesterol or improve your overall cholesterol profile. These foods work through nutrients like soluble fiber, plant sterols, and omega-3 fatty acids, which help reduce the absorption of cholesterol or improve blood lipid levels. Here are nine of the best cholesterol-fighting foods and how they help:

Oats (and Other Whole Grains)

A bowl of oatmeal is a classic cholesterol-lowering breakfast for good reason. Oats are rich in soluble fiber – specifically beta-glucan – which acts like a sponge in the digestive tract, binding cholesterol and its precursors so they get excreted rather than absorbed. Just 5–10 grams of soluble fiber per day can decrease LDL levels measurably. One cup of cooked oatmeal provides about 2 grams of soluble fiber; adding a bit of fruit (such as a banana or strawberries) adds roughly another gram. Barley is another whole grain high in beta-glucan soluble fiber – studies show that including barley can help lower LDL similar to oats. Replacing refined grains with whole grains like oats and barley not only adds fiber but also helps improve overall heart health.

Beans and Legumes

From black beans and lentils to chickpeas and kidney beans, legumes are nutritional powerhouses for heart health. They are especially rich in soluble fiber, which, like the fiber in oats, binds cholesterol in the gut and carries it out of the body. Beans also take longer to digest, helping you feel full longer after meals. This can aid in weight control, which is important because losing excess weight can help lower LDL as well. In fact, diets high in beans, peas, and lentils have been shown to reduce LDL and blood pressure, lowering overall heart disease risk. Try replacing some meat in your diet with beans – for example, use black beans or lentils in a soup or chili instead of ground beef – to boost fiber and cut saturated fat.

Nuts (Almonds, Walnuts, & More)

Nuts are high in healthy fats and fiber, and they contain natural plant sterols. Eating nuts regularly has a proven cholesterol-lowering effect. Studies show that consuming about 2 ounces of nuts daily (roughly a handful) can reduce LDL by around 5%. Almonds in particular are high in fiber and vitamin E, while walnuts are rich in alpha-linolenic acid (a plant omega-3 fat) – both types can improve blood lipid levels. In one study, people who ate walnuts daily had a lower risk of heart complications and saw improvements in cholesterol levels. All nuts also provide additional nutrients (like L-arginine, magnesium, and potassium) that support artery health. Because nuts are calorie-dense, portion control is key – a small handful as a snack or tossed on a salad is enough to confer benefits.

Fatty Fish (Salmon, Mackerel, etc.)

Replacing some of the red meat in your diet with fatty fish can improve your cholesterol profile and heart health. Fatty fish such as salmon, tuna, mackerel, sardines, and trout are rich in omega-3 fatty acids. Omega-3s don’t directly lower LDL, but they reduce triglycerides (blood fats) and can raise HDL (“good” cholesterol) modestly. They also help reduce inflammation and may stabilize heart rhythms. Importantly, when you eat fish instead of a saturated fat-rich meat, you’ll naturally cut LDL-raising saturated fats – a double win for cholesterol. The American Heart Association recommends at least two servings of fish per week for heart health. For example, enjoy grilled salmon for dinner or add canned tuna to your salad. If you don’t eat fish, sources like ground flaxseed or chia seeds provide omega-3 (ALA) and can be sprinkled into meals, though their effect on cholesterol is less potent than fish’s DHA/EPA omega-3s.

Fruits (Apples, Berries, Citrus)

Sweet and heart-healthy, many fruits help lower cholesterol – especially apples, citrus fruits, grapes, and berries. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. For instance, eating an apple a day (with the skin) provides a few grams of fiber, much of it pectin that traps cholesterol. Citrus fruits like oranges or grapefruit (caution if you take certain medications) also contain pectin. Berries (strawberries, blueberries, raspberries) are fiber-rich and packed with antioxidants, which help prevent the oxidation of LDL – a process that makes cholesterol more likely to form plaques. In studies, adding berries to the diet has been associated with improved heart health and reduced LDL oxidation. Simply incorporating fruit with each meal – like berries with breakfast, an apple as a snack, or citrus as dessert – can boost your fiber intake and help manage cholesterol.

Avocado

This creamy fruit is unique for being high in heart-healthy fats. Avocados provide abundant monounsaturated fatty acids (MUFAs), which can lower LDL when used in place of saturated fat. They also contain fiber (both soluble and insoluble) and a range of vitamins and antioxidants. Research suggests that eating one avocado a day as part of a heart-healthy diet can help lower LDL cholesterol, especially the small, dense LDL particles that are particularly harmful. In one study, people incorporating avocados had improved LDL levels and higher HDL. Avocados also contribute potassium, a mineral that helps control blood pressure. Try using avocado in place of butter or mayo – for example, spread ripe avocado on whole-grain toast or add slices to salads and sandwiches. (Bonus: unlike most fruits, avocados are very low in sugar, making them a great choice for overall metabolic health.)

Extra-Virgin Olive Oil

Long famed in Mediterranean diets, olive oil is a superstar for heart health. It’s rich in MUFAs and also contains polyphenols (antioxidant compounds). Replacing butter or other animal fats with olive oil has been shown to reduce LDL cholesterol and even improve HDL levels. One landmark study found that people who consumed about 4 tablespoons of extra-virgin olive oil daily had significantly fewer heart attacks and strokes, partly attributed to cholesterol improvements and reduced inflammation. The antioxidants in high-quality olive oil can protect LDL from oxidative damage as well. The American Heart Association recommends choosing unsaturated oils like olive or canola instead of saturated-fat-rich fats (e.g. butter). Use olive oil in salad dressings, for sautéing vegetables, or drizzled on whole-grain bread in place of butter. Even swapping a small amount of your daily fat intake to olive oil can pay dividends – one study noted extra-virgin olive oil use was linked to lower risk of heart attack.

Soy Foods (Tofu, Edamame, Soy Milk)

Soybeans and foods made from them have a modest cholesterol-lowering effect and are a heart-healthy source of protein. Soy foods (like tofu, tempeh, edamame, and soy milk) are low in saturated fat and contain compounds called isoflavones that may aid cholesterol metabolism. Earlier research touted soy as a powerful LDL-lowering food, though more recent analyses find the effect is modest – about a 5–6% LDL reduction with 25 grams of soy protein per day. Still, choosing soy protein in place of red meat can make a meaningful difference. For example, swapping a beef burger for a grilled tofu or tempeh dish eliminates a source of saturated fat and cholesterol and replaces it with plant protein and fiber. The Portfolio Diet study (which combined soy, nuts, fiber, and plant sterols) demonstrated that including soy protein daily as part of a diet significantly improved LDL levels. In short, soy products are a heart-smart addition – use soy milk on your oats, add edamame to stir-fries, or enjoy a tofu veggie curry to reap the benefits.

Foods Fortified with Plant Sterols/Stanols

Plant sterols and stanols are natural substances found in plants that have a chemical structure similar to cholesterol. When consumed, plant sterols compete with cholesterol for absorption in the digestive system, effectively blocking some cholesterol from getting into the bloodstream. They occur in small amounts in nuts, seeds, whole grains, and fruits/veggies, but the effect on cholesterol is greatest when sterols are added to foods in higher doses. You can find sterol-fortified products such as certain margarines, orange juice, yogurt drinks, or supplements. Consuming about 2 grams of plant sterols/stanols per day can lower LDL cholesterol by roughly 5–15% – a significant drop. For example, a cup of sterol-fortified orange juice and a teaspoon of sterol-fortified spread could provide 2 grams. While it’s not clear if adding sterols beyond a healthy diet further lowers heart disease risk, experts agree that sterols do help reduce LDL levels. If you have high cholesterol, incorporating a sterol-fortified food daily (and choosing nuts and seeds for natural small doses) can give an extra cholesterol-lowering boost.

Tip: All these foods work best in combination as part of an overall heart-healthy eating pattern. In fact, a clinical trial on the “Portfolio Diet” – which included many of the above (nuts, soy, viscous fibers like oats/beans, and plant sterols) – lowered LDL by about 13% in just 6 months. In general, diets emphasizing vegetables, fruits, whole grains, legumes, fish, and nuts – such as the Mediterranean or DASH diet – are linked to lower cholesterol and better heart health. Now that we’ve covered what to eat, let’s look at what to limit or avoid for healthier cholesterol levels.

6 Foods to Avoid for Heart Health

Foods high in saturated fat, trans fat, salt, and sugar – like fried fast food, processed snacks, and baked sweets – can raise “bad” cholesterol and harm heart health. Limiting these foods is key to a heart-healthy diet.

Just as certain foods help your heart, others can hurt it. The following are six types of foods to avoid (or eat only rarely) because they tend to raise LDL cholesterol, lower HDL, or otherwise negatively impact cardiovascular health. These foods are typically high in saturated fats, trans fats, cholesterol, salt, and/or added sugars, all of which can contribute to heart disease risk. Steering clear of or strictly limiting these will help keep your arteries clear:

Red Meat (Beef, Pork, Lamb)

Diets high in red meat are strongly linked to higher cholesterol levels and heart disease. Red meats are generally high in saturated fat, which causes the liver to produce more LDL cholesterol. Fatty cuts like hamburgers, ribs, steak, and bacon are especially laden with saturated fat and cholesterol. For example, a marbled steak or prime rib can raise LDL much more than a lean chicken breast would. You don’t have to swear off red meat entirely, but treat it as an occasional indulgence. The American Heart Association recommends choosing lean cuts (if you do eat red meat) and keeping portions small – about 3 ounces cooked (the size of a deck of cards). Better yet, replace some red meat with plant proteins (beans, lentils, tofu) or fish and skinless poultry. Making this swap can significantly lower saturated fat intake and improve cholesterol profiles.

Processed Meats (Sausage, Bacon, Deli Meats)

Processed meats are some of the worst offenders for heart health. This category includes bacon, sausage, hot dogs, salami, and deli cold cuts. These meats are typically made from the fattiest cuts of red meat and often have extra saturated fat added (for flavor and texture), as well as very high sodium content. The result is a food that’s high in saturated fat, cholesterol, and salt – a triple threat for cardiovascular risk. For instance, just two slices of bacon can contain about 8–10 grams of saturated fat (nearly an entire day’s limit for someone with high cholesterol). Regular consumption of processed meats has been associated with higher LDL and a greater risk of heart disease and even certain cancers. Even “lean” or poultry-based versions (like turkey bacon or chicken sausage) are not cholesterol-free and often still contain considerable saturated fat and salt. It’s best to avoid processed meats as much as possible – opt for fresh, lean protein sources or plant-based alternatives in your sandwiches and breakfast plates.

Fried Foods

Deep-fried foods are ubiquitous in the Western diet (think french fries, fried chicken, donuts, mozzarella sticks), but they’re a big no-no for cholesterol control. Frying foods, especially deep-frying, dramatically increases the calorie density and fat content of food. Often, these foods soak up lots of oil. Many restaurants and fast-food outlets historically used partially hydrogenated oils for frying – introducing trans fats – though trans fats have been phased out in some countries. Still, even when fried in newer oils, these foods are often loaded with saturated fats or repeatedly heated oils that may produce harmful compounds. A fried chicken breast, for example, can have more saturated fat than the same amount of lean beef. Studies show consuming fried foods is associated with higher LDL and a greater risk of heart disease and stroke. If you crave that crisp texture, try using an air fryer or oven-baking with a light brush of healthy oil. This can replicate the crunch with far less fat. In short, reserve deep-fried foods for very rare treats, if at all.

Baked Goods and Pastries

Many commercial baked goods – cookies, cakes, pies, pastries, doughnuts, and biscuits – are bad news for cholesterol. Why? They often contain large amounts of butter, shortening, or hydrogenated oils (sources of saturated and trans fats) and lots of sugar. This combo can raise LDL and triglycerides while also contributing to weight gain (which can lower HDL). For instance, a donut or croissant typically has a mix of saturated fat (from butter or palm oil) and, in some cases, trans fat if hydrogenated vegetable oil is used. These fats raise “bad” LDL and lower “good” HDL. Additionally, diets high in added sugars (like sweet baked goods) are linked to lower HDL and higher triglycerides, compounding the issue. You don’t have to give up desserts entirely, but it’s wise to limit traditional pastries and opt for healthier treats. Home baking with heart-healthy substitutions can help – for example, using applesauce or mashed banana instead of some butter (as Harvard experts suggest). Or choose fresh fruit, dark chocolate, or low-fat yogurt with berries to satisfy a sweet tooth in a more heart-friendly way.

Full-Fat Dairy Products (Butter, Cream, Whole Milk, Cheese)

Dairy can be an important part of your diet, but full-fat dairy products are high in saturated fat and cholesterol. Butter and heavy cream are particularly concentrated sources of saturated fat (butter is about 63% saturated fat!). Cheese is also a significant contributor of saturated fat in many diets – a single ounce of cheddar has about 6 grams of saturated fat. Consuming a lot of full-fat dairy will drive up LDL levels. In fact, one cardiologist quips that “high-fat dairy is for growing calves” – meaning it’s rich to fuel growth, but excessive for adult human needs. For heart health, choose fat-free or 1% (low-fat) milk and yogurt, and lower-fat cheeses. These provide calcium and protein with much less saturated fat. Also consider plant-based alternatives (soy or almond milk, for example) that are low in saturated fat. And when it comes to butter vs. margarine: modern soft margarines (made from vegetable oils) have little or no trans fat and are much better for cholesterol than butter. Replacing butter with a liquid or soft plant oil spread (or simply olive oil on bread/veggies) is a smart move. Overall, moderating dairy fat is an easy way to cut a big source of saturated fat from your diet.

Tropical Oils (Coconut Oil & Palm Oil)

Not all oils are created equal. Tropical oils like coconut oil, palm oil, and palm kernel oil are frequently used in processed foods and cooking, but they are very high in saturated fats. In fact, coconut oil is about 90% saturated fat – higher than butter! Despite some trendy claims that coconut oil is healthy, the evidence shows it raises LDL cholesterol similarly to other saturated fats. Palm oil, often found in baked goods and nondairy creamers, is about 50% saturated fat and also contributes to higher LDL. The American Heart Association recommends limiting these tropical oils and using mainly unsaturated plant oils (like canola, olive, sunflower, soybean) for cooking. If you need a high-heat cooking oil, consider options like peanut or avocado oil rather than palm or coconut. Reading ingredient labels on packaged foods can help – if you see “coconut oil” or “palm oil” high on the list, that product is not the best choice for someone watching their cholesterol. By cutting back on tropical oils, you’ll significantly reduce your intake of saturated fat.

By avoiding or minimizing these six food types, you’ll be reducing the main dietary drivers of high cholesterol – namely saturated and trans fats, as well as excess sugar and calories. In practice, this means more home cooking (so you control the ingredients) and a focus on whole, unprocessed foods. When you do have an occasional treat like cheese or a slice of cake, keep the portion small. Remember, it’s the overall pattern that matters: a heart-healthy diet crowds in the cholesterol-lowering foods we discussed and crowds out these less healthy choices.

The next section provides a summary table of all 15 foods – the nine “heroes” that help lower cholesterol and the six “villains” to avoid – including their key nutrients or concerns and how they impact heart health.

Summary Table: Cholesterol-Lowering vs. Cholesterol-Raising Foods

Below is a quick reference table summarizing the 9 foods that can help lower cholesterol (with their key heart-healthy nutrients and benefits) and the 6 foods to avoid (with the main nutrients of concern and why they’re risky). Use this as a guide when planning your heart-healthy diet:

Food	Category	Key Nutrients/Components	Benefit or Risk to Heart Health
Oats	Lower LDL	Soluble fiber (beta-glucan)	Soluble fiber binds cholesterol, lowering LDL. Helps reduce cholesterol absorption.
Beans & Legumes	Lower LDL	Soluble fiber, plant protein	High soluble fiber lowers LDL and improves satiety. Aids weight control, further benefiting cholesterol.
Nuts (Almonds, etc.)	Lower LDL	Unsaturated fats, sterols, fiber	Healthy fats and sterols in nuts lower LDL (~5% with 2 oz/day). Also provide nutrients that protect the heart.
Fatty Fish (Salmon)	Heart-protective	Omega-3 fatty acids (DHA/EPA)	Omega-3s lower triglycerides and may raise HDL. Replacing red meat with fish cuts saturated fat intake.
Fruits (Apples, Citrus)	Lower LDL	Soluble fiber (pectin), antioxidants	Pectin fiber reduces LDL. Antioxidants in fruits (e.g. berries) reduce oxidative stress and inflammation.
Avocado	Heart-healthy	Monounsaturated fats, fiber	MUFAs help lower LDL when replacing saturated fat. Fiber and nutrients improve overall cholesterol balance.
Olive Oil (Extra Virgin)	Heart-healthy	Monounsaturated fats, polyphenols	Lowers LDL and reduces risk of heart events. Antioxidants help protect arteries.
Soy Foods (Tofu, Soy milk)	Lower LDL (modest)	Soy protein, isoflavones	Replacing animal protein with soy can lower LDL ~5%. A heart-healthy protein alternative with less sat fat.
Sterol-Fortified Foods	Lower LDL	Plant sterols/stanols	Sterols block cholesterol absorption, lowering LDL by ~5–15%. Beneficial as part of a cholesterol-lowering diet.
Red Meat (Beef, etc.)	Avoid/Limit	Saturated fat, dietary cholesterol	High sat fat raises LDL. Excess red meat intake linked to higher heart disease risk. Choose lean cuts sparingly.
Processed Meats (Bacon)	Avoid	Saturated fat, sodium, additives	Very high in sat fat and salt, raising LDL and blood pressure. Regular consumption strongly linked to heart disease.
Fried Foods (Fries, Fried Chicken)	Avoid	Trans & saturated fats (from frying)	Frying adds unhealthy fats that raise LDL. Also very high-calorie, contributing to weight gain and lower HDL.
Baked Goods & Pastries	Avoid	Saturated/Trans fats, sugar	Often made with butter or shortening (raising LDL) and loaded with sugar, which can lower HDL and raise triglycerides.
Full-Fat Dairy (Butter, Cheese)	Avoid	Saturated fat, cholesterol	Butter, cream, cheese have high sat fat, significantly raising LDL. Choose low-fat dairy to reduce this risk.
Tropical Oils (Coconut Oil)	Avoid	Saturated fat (very high)	Coconut and palm oils raise LDL cholesterol. Better to use unsaturated plant oils (olive, canola, etc.) for heart health.

(Note: “Lower LDL” = helps lower bad cholesterol; “Heart-healthy” = improves overall cholesterol balance and cardiovascular risk; “Avoid” = these worsen cholesterol or heart risk and should be limited.)

Key Takeaways for a Heart-Healthy Diet

Eating for lower cholesterol is not about one or two magic foods – it’s about an overall pattern of nutrient-rich, whole foods. By regularly including foods like oats, beans, fruits, nuts, fatty fish, avocados, and olive oil, you supply your body with the fibers, healthy fats, and sterols that help reduce LDL (“bad”) cholesterol and increase your “good” HDL. At the same time, minimizing foods high in saturated and trans fats – such as fatty meats, fried items, butter, and sugary processed snacks – is crucial, since these drive up LDL and damage heart health.

In practical terms, focus on a plant-forward diet: vegetables, fruits, whole grains, legumes, and nuts should fill most of your plate, with lean protein (fish or plant-based proteins) and healthy oils in moderation. This kind of eating pattern has been shown to not only improve cholesterol numbers but also lower blood pressure, reduce inflammation, and help with weight management – all of which combine to protect your heart.

Remember that consistency matters: cholesterol levels respond to sustained changes in diet and lifestyle. You might see some improvement in LDL within a few weeks, but significant changes often take 3–6 months of healthy eating and exercise. For some people, especially those with genetic predispositions, diet alone may not be enough to reach optimal levels – medications can be a helpful addition. Always work with your healthcare provider to monitor your cholesterol and overall health.

Bottom line: Fill your shopping cart with cholesterol-fighting foods (like those nine we discussed), and cut back on the six to avoid. By doing so, you’ll be nurturing your heart with every bite. Small changes – like trading a bag of chips for a handful of almonds, or a steak for a serving of grilled salmon – really add up over time. Embrace a heart-healthy diet as a lifestyle, and your cholesterol levels (and your heart) will thank you!

FAQs: Cholesterol-Lowering Diet and Heart Health

Q: Can I still eat eggs if I have high cholesterol?

A: For most people, eating eggs in moderation is fine even if you have high cholesterol. Eggs are high in dietary cholesterol (about 185 mg in one yolk), but research has shown that dietary cholesterol doesn’t raise blood LDL as much as saturated fat does. The general advice is that healthy individuals can have an egg almost daily without significantly affecting heart risk. However, if you have high LDL or heart disease, you may want to limit eggs to a few per week to be cautious. You can also use egg whites, which have protein without the cholesterol. The key is to prepare eggs healthily (e.g., poached or boiled rather than fried in butter) and to pay attention to the overall diet. In short, one egg at breakfast a few times a week can be part of a heart-healthy diet – just don’t pair it with bacon and buttered toast every time!

Q: How long does it take to lower cholesterol through diet?

A: You can start seeing improvements in cholesterol in as little as 4–6 weeks after making diet and lifestyle changes, but it varies by individual. Significant LDL reductions often take about 3 months or more of consistent healthy eating. For example, if you switch to a high-fiber, low-saturated-fat diet and add daily exercise, you might recheck your levels in about 6 weeks and notice a drop in LDL. One clinical study found that a comprehensive dietary change (the Portfolio Diet) lowered LDL by ~13% in 6 months. Keep in mind that everyone responds differently – some may see faster results, while others (especially those with genetic high cholesterol) may see only modest changes with diet alone. If there’s not much improvement after a few months, your doctor might consider adding medication. Bottom line: diet changes work, but give them a few months to take full effect, and continue them long-term for lasting benefits.

Q: Does sugar intake affect cholesterol levels?

A: Yes – eating a lot of added sugars can negatively affect your cholesterol and overall lipid profile. A high-sugar diet (think sodas, candies, pastries, and other sweets) tends to lower HDL (“good” cholesterol) and raise triglycerides in the blood. It can also lead to higher LDL over time. When you consume excess sugar, the liver converts some of it into fat, which can increase triglycerides and prompt the production of more VLDL/LDL particles. Studies have shown that people who get a large percentage of their calories from added sugars often have higher LDL and lower HDL than those who consume less sugar. Additionally, sugary diets contribute to weight gain and insulin resistance, which are associated with poorer cholesterol numbers. The American Heart Association recommends limiting added sugar to no more than 25 grams per day for women and 36 grams for men. To keep your heart happy, satisfy your sweet tooth with fruit and try to cut back on sugary beverages and desserts – your cholesterol (and waistline) will likely improve.

Q: What other lifestyle changes can help improve my cholesterol?

A: Besides diet, several lifestyle habits can strongly influence your cholesterol and heart health. One of the most important is regular exercise. Aerobic exercise (like brisk walking, jogging, cycling, or swimming) can raise HDL (good cholesterol) and often helps lower LDL and triglycerides, especially when combined with weight loss. For example, pairing a healthy diet with an exercise program (such as walking or jogging ~10 miles per week) significantly amplified LDL reduction – one study noted a 14–20% drop in LDL with diet + exercise, greater than diet alone. Weight loss if you’re overweight is also key: losing even 5–10% of your body weight can lead to a meaningful improvement in cholesterol levels (including a drop in LDL and boost in HDL). Other changes: Quit smoking – smoking lowers HDL, so quitting can improve your HDL and reduce heart risk. Limit alcohol – heavy drinking can raise triglycerides and contribute to other health issues (moderate alcohol, especially red wine, might raise HDL a bit, but it’s not a recommended strategy for everyone). Finally, stress management and adequate sleep help your overall cardiovascular health. In short, a heart-healthy lifestyle is a combination of diet, exercise, maintaining a healthy weight, and avoiding tobacco – these work together to improve your cholesterol and protect your heart.

Q: Is it better to use margarine or butter if I’m watching my cholesterol?

A: Soft margarine (or spreads made from liquid vegetable oils) are generally better for cholesterol than butter. Butter is high in saturated fat and contains cholesterol, both of which raise LDL levels. Margarine, on the other hand, is made from plant oils and can be low in saturated fat – but you have to choose the right type. The old stick margarines were hydrogenated and loaded with trans fats, which are very harmful for cholesterol (trans fats raise LDL and lower HDL). Thankfully, most margarine manufacturers have removed trans fats. The best choice is a soft/tub margarine that has 0g trans fat (check the label) and is made with healthy oils (like canola or olive oil). Some even have added plant sterols for extra cholesterol-lowering benefit. The American Heart Association suggests using soft margarine instead of butter to cut saturated fat intake. You can also use extra-virgin olive oil as a flavorful substitute for butter in many cases (drizzling on bread, cooking veggies, etc.). So, if your goal is to lower LDL, skip the butter and opt for a soft, trans-fat-free margarine or liquid oils in your cooking.

By making mindful food choices – adding plenty of cholesterol-lowering foods and minimizing the artery-clogging ones – you’re taking powerful steps for your heart health. Over time, these choices become habits, and those habits can translate into lower cholesterol levels, cleaner arteries, and a reduced risk of heart disease. Here’s to enjoying delicious food that loves your heart back!

Sources:

1. Mayo Clinic Staff. “Cholesterol: Top foods to improve your numbers.” Mayo Clinic
3. Harvard Medical School. “5 foods that fight high cholesterol.” Harvard Health Publishing, Apr. 14, 2023
5. Bhattacharya, R., MD. “Worst Foods for High Cholesterol.” Mass General Brigham, Apr. 23, 2025
7. Restivo, J. “Heart-healthy foods: What to eat and what to avoid.” Harvard Health Publishing, Nov. 9, 2023
9. Harvard Heart Letter Editors. “Adding cholesterol-lowering foods to your diet.” Harvard Health Publishing, May 15, 2012
11. Harvard Health Publishing. “4 foods not to eat if you have high cholesterol.” Harvard Health, Oct. 2022
13. American Heart Association. “The Skinny on Fats.” heart.org
15. Medical News Today. “What to know about sugar and cholesterol.” July 15, 2022
17. Healthline. “How Long Does It Take to Lower Cholesterol?” Nov. 26, 2024
19. Cleveland Clinic. “How to Naturally Lower Your Cholesterol.” Sep. 22, 2023