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

9. Almonds

Almonds offer a two-for-one deal: they’re both heart healthy and handy for snacking on the go. Like walnuts, almonds are rich in unsaturated fats and fiber, with large studies linking regular intake to lower LDL and total cholesterol. Aim for a handful a day (about 23 whole almonds or 1 ounce), whether eaten plain, sprinkled on salads, or mixed into yogurt. Almonds are widely available in US stores—pre-portioned packs can help prevent mindless munching. If the cost is a concern, buying in bulk and storing them in the freezer helps stretch your grocery dollar. No need to be fancy; the main power lies in consistency and portion, not gourmet preparation. Make almonds your default snack and enjoy the heart-protective effects with every crunch.

10. Soy Foods (Edamame, Tofu, Tempeh)

Soy foods like edamame, tofu, and tempeh are more than just staples for vegetarians—they’re evidence-backed champions for heart health. Studies find that plant proteins from soy can lower LDL cholesterol, especially when they’re swapped in for animal proteins like beef or pork. Try steamed edamame as a snack, toss tofu into stir fries, or crumble tempeh into tacos for a new twist. US grocery stores now carry a wide variety, so adding soy to meals has never been easier. Concerned about flavor? Soy soaks up spices and sauces beautifully, giving you plenty of room to get creative without feeling like you’re eating “diet” food. Even small, occasional swaps from animal-based to soy-based can make a measurable difference for your cholesterol and overall well-being.