Ditch the Pills: A Doctor's Guide to 15 Foods That Naturally Crush Bad Cholesterol

5. Walnuts

Walnuts do more than add crunch to your salad—they’re tiny shields for your arteries. Rich in omega-3 fatty acids, fiber, and phytosterols, walnuts help lower LDL cholesterol and may even help improve HDL (the “good” type). A review of multiple studies found that just a small handful daily—about 1.5 ounces—can seriously improve cholesterol numbers within a few weeks. For a heart-healthy snack, keep unsalted walnuts handy. Sprinkle them over oatmeal, yogurts, or roasted veggies. Enjoy them raw for their full nutritional benefit, or add to baked goods for a satisfying twist. Because walnuts are energy-dense, moderation is key—a little goes a long way. Every snack or salad topping counts as a nurturing step for your heart, building confidence as you develop new routines.

6. Almonds

Almonds do double duty as both a heart-healthy snack and a cholesterol-lowering food. Evidence from several studies shows that eating a handful of almonds (about 1 ounce) most days can decrease LDL cholesterol while supporting healthy blood vessels. Almonds are packed with unsaturated fats, vitamin E, and plant sterols called phytosterols. Grab a small handful for an afternoon pick-me-up, toss them into salads, or stir almond slices into your morning oats. Raw and unsalted almonds bring the most benefits, but even lightly roasted versions add crunch and nutrition. If you’re watching calories, measure your portion—nuts are rich and satisfying in small amounts. Each almond is a reminder that small, consistent changes can add up to healthy progress that’s as delicious as it is sustainable.