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

11. Olive Oil

Olive oil shines as a staple of the Mediterranean diet, and for cholesterol levels, it’s near the top of the list. Rich in monounsaturated fats, olive oil helps reduce LDL (“bad”) cholesterol while supporting your body’s “good” HDL levels. Research points to tangible heart-health benefits, especially when olive oil replaces saturated fats like butter or lard. A healthy daily amount is about 2 tablespoons, ideal for drizzling on salads or roasting veggies. Look for extra-virgin types, which retain more beneficial plant compounds. Real olive oil has a peppery bite—so if you notice that, you’re getting the heart-loving version. Upgrading your cooking oil might sound simple, but it’s the kind of everyday change that adds up, nurturing your heart with every meal.

12. Broccoli

Broccoli’s reputation goes beyond childhood dinner table debates—it’s a nutritional powerhouse for your heart. Loaded with soluble fiber and antioxidants, broccoli helps sweep cholesterol from the digestive system and protects your arteries. It’s also budget-friendly, easily found fresh or frozen at any US grocery store. A cup of cooked broccoli is an easy addition to pastas, stir-fries, or roasted veggie trays, making it a practical solution for busy families and picky eaters alike. If plain steamed broccoli isn’t your favorite, a sprinkle of herbs, a squeeze of lemon, or a dash of olive oil can transform it. When it comes to cholesterol, even small servings more often are better than perfect plates once in a while. Broccoli proves that the simplest foods can still deliver gentle, lasting heart support—no drama necessary.