15 Foods That Naturally Lower Your Bad Cholesterol (and What to Avoid)

5. Berries (Blueberries, Strawberries, Raspberries)

Bright, juicy berries aren’t just delicious—they come packed with antioxidants and fiber that work to lower bad cholesterol. Blueberries, strawberries, and raspberries all deliver a powerful punch, especially when enjoyed regularly. Their soluble fiber binds cholesterol and helps usher it out of your body, while natural antioxidants protect your arteries from damage. Aim for a cup a day, whether in smoothies, yogurt, or as a sweet salad topper. Berries can sometimes be pricey when out of season, but frozen mixes offer the same benefits at a fraction of the cost (and with zero prep!). Their gentle sweetness also means you can use them to satisfy cravings without leaning on added sugars. Embracing berries is a joyful, colorful step—proof that taking care of your heart doesn’t have to feel restrictive or dull.

6. Avocados

Avocados have burst onto the wellness scene, and for cholesterol, it’s for good reason. They’re rich in heart-healthy monounsaturated fats, which help improve LDL/HDL ratios—raising the “good” cholesterol while lowering the “bad.” Clinical studies back this up, showing that a daily serving (about half an avocado) can nudge cholesterol numbers in the right direction. Their creamy texture makes them an easy addition: slice onto whole-grain toast, mash for guacamole, or layer into sandwiches. And the bonus? Avocados contribute satisfying fullness that can help cut back on less nourishing snacks. For those on a budget, look for sales or choose smaller avocados, as all sizes contain the beneficial fats. If you’re new to this trendy fruit, start small—your heart (and taste buds) might just thank you.