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

7. Fatty Fish (Salmon, Mackerel, Tuna)

If there’s a golden standard for heart-loving protein, it’s fatty fish like salmon, mackerel, or tuna. These fish are swimming with omega-3 fatty acids, which not only lower triglycerides but also help soften arteries and reduce inflammation—a triple win for cholesterol health. The American Heart Association recommends at least two 3.5-ounce servings per week, which is easy to meet with simple recipes: grilled salmon, canned tuna salads, or baked mackerel. For those new to fish, try milder types or start with easy canned varieties. Omega-3s do the heavy lifting here, making each serving a small, gentle act of self-care. If fresh fish is out of reach, frozen or canned can work just as well, keeping this heart-protective habit accessible for all.

8. Walnuts

Walnuts don’t just add crunch to oatmeal or salads—they actively participate in lowering bad cholesterol. Research consistently shows that a daily, moderate serving (about a small handful or 1 ounce) of walnuts can reduce both LDL and total cholesterol. Their secret weapon? An abundance of healthy fats and plant compounds that support better lipid balance. Walnuts are also full of antioxidants, which offer extra heart protection. They work well as a snack, sprinkled over breakfast bowls, or even baked into healthy muffins. While nuts can be calorie-dense, they also pack a lot of satisfaction, so a mindful portion is all you need. Choosing walnuts doesn’t mean major life changes—just an easy, nourishing swap that can nudge your heart health in the right direction.