Foods That Naturally Lower Your Bad Cholesterol

39. Barley: A Soluble Fiber Superstar

Barley is often overshadowed by trendier grains, but when it comes to cholesterol management, it deserves top billing. One of barley’s most potent components is beta-glucan, a type of soluble fiber that creates a gel-like substance in your gut. This gel traps bile acids—compounds made from cholesterol—and helps flush them out of the body. As your body works to replace these bile acids, it pulls more cholesterol from your bloodstream, effectively lowering LDL levels over time. Clinical studies have consistently shown that eating barley can lead to significant reductions in total and LDL cholesterol, even in just a few weeks. But barley offers more than just fiber.

40. Basil Seeds: The Cholesterol-Fighting Cousin of Chia

Basil seeds—also known as sabja or tukmaria seeds—may not be as well-known as chia seeds, but they’re just as powerful when it comes to supporting heart health and lowering cholesterol. These tiny black seeds swell into a gel-like texture when soaked in water, forming a rich source of soluble fiber. This fiber acts like a sponge in your gut, binding to cholesterol and bile acids and helping remove them from your system before they can be absorbed. Over time, this mechanism can significantly lower LDL cholesterol levels while aiding in weight management and digestion.