Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Getty Images. EatingWell Design.
Key Points
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Pantry staples like beans and oats provide fiber to help lower LDL cholesterol naturally.
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Olive oil and nuts offer heart-healthy fats that support cardiovascular health.
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Making small, consistent changes to your diet and lifestyle can help improve heart health.
Eating to help improve your heart health may seem like a daunting—and costly—endeavor, but it doesn’t have to be. Some of the best foods for supporting healthy cholesterol levels are budget-friendly pantry staples that are versatile and convenient, and you may already have some of them on hand.
Cholesterol is one of many important puzzle pieces when it comes to heart health. While some cholesterol is necessary for normal body function, consistently high levels of LDL (“bad”) cholesterol can increase risk of cardiovascular disease over time. Your pantry can play an important role in mitigating this risk, especially if you keep it stocked with everyday staples like oats, extra-virgin olive oil and beans. These foods provide nutrients like soluble fiber and heart-healthy fats that can help lower your cholesterol.
We spoke to registered dietitians to round up this list of cholesterol-lowering pantry staples to stock up on, plus some simple ideas of what to make with them.
1. Black Beans
Black beans are a top pick when it comes to heart health, most notably because of their fiber content. They contain soluble fiber, which can help lower LDL (“bad”) cholesterol by binding to cholesterol in the digestive tract and helping remove it from the body before it’s absorbed into the bloodstream. “Regular inclusion of beans, around ¾ to 1 cup per day, is a practical, food-based approach to improving cholesterol,” says Johannah Katz, RD.
In addition to fiber, black beans also provide plant-based protein, iron and minerals like magnesium and potassium, notes Crystal Orozco, RD, which make them a nutritious addition to a balanced meal. “As a Latina dietitian, I love recommending black beans, pinto beans or lentils because they’re affordable, culturally familiar and easy to add to meals,” Orozco says. She recommends tossing beans into salads, or adding them to soups, tacos and burrito bowls.
Sarah Davis, M.S., RDN, shares another heart-healthy tip: “To reduce the sodium content, drain and rinse canned beans first.” For breakfast, Davis likes to heat them up in a pan with garlic and onion and add them to scrambled eggs for a fiber and protein boost to start her day.
2. Extra-Virgin Olive Oil
Extra-virgin olive oil contains heart-healthy fats and antioxidants that may help lower LDL cholesterol and protect the heart by reducing inflammation and keeping blood vessels healthy. Extra-virgin olive oil also contains compounds called polyphenols that may help support heart health in several ways. These compounds can help reduce the amount of cholesterol absorbed in the digestive tract while also supporting the body’s ability to remove excess cholesterol. Polyphenols may also help protect LDL cholesterol from becoming oxidized, a damaged form that is more likely to contribute to plaque buildup in the arteries.
Meaghan Ormsby, M.S., RDN, recommends drizzling olive oil over a charcuterie board or roasted vegetables, using it as a base for homemade salad dressings or as a dip for crusty bread. “Look for ‘extra virgin’ on the label because this designation indicates a higher polyphenol content,” she says.
3. Oats
Oats are one of the richest dietary sources of a specific type of soluble fiber called beta-glucan. In the digestive tract, beta-glucan forms a thick, gel-like substance that helps remove excess cholesterol from the body. Research suggests that minimally processed oat foods, like steel-cut oats and oat bran, may be especially effective because they retain more of the oat’s natural fiber structure.
Interestingly, liquid oat products sometimes produce more consistent cholesterol-lowering effects than solid oat foods. Researchers think this may be because the beta-glucan in liquids can become more viscous (gel-like) in the digestive tract, which helps trap cholesterol more effectively.
There are so many delicious ways to enjoy oats. Gila Singer, M.S., RD, CDN, FAND, recommends making oatmeal topped with fruit or cinnamon, adding oats or oat milk to smoothies and baked goods like muffins and energy bites, and using oat milk as the base for overnight oats topped with berries and seeds.
4. Nuts
Nuts may help support healthy cholesterol levels thanks to their combination of unsaturated fats, fiber, plant sterols and antioxidant compounds. “Nuts are rich in healthy monounsaturated and polyunsaturated fats,” says Jackie Bridson, M.A., RDN. Replacing foods that are high in saturated fat with nuts like almonds, walnuts and peanuts may help lower LDL cholesterol while supporting overall heart health. The healthy fats found in nuts can help improve blood lipid profiles, while fiber and plant sterols may help reduce cholesterol absorption in the digestive tract. Some nuts, like walnuts, also provide omega-3 fatty acids and polyphenols that may help reduce inflammation and protect blood vessels from oxidative stress associated with cardiovascular disease.
Almonds contain plant sterols, which work by competing with cholesterol in the gut and reducing how much gets absorbed into the bloodstream. “They provide a whopping 6 grams of protein per serving and they can fit into any meal or snack,” says Bonnie Taub-Dix, RDN. “Toss them in oatmeal, sprinkle them over a salad, and keep a small bag in your bag for when hunger hits between meetings.”
Nut butters are another delicious way to enjoy the heart-healthy benefits of nuts. Caroline Young, M.S., RD, RYT, says, “My favorite ways to eat peanut butter are stirred into oatmeal or yogurt bowls or drizzled on top of pancakes with slices of banana.”
5. Lentils
“Lentils are high in soluble fiber and plant protein, both of which contribute to lower total and LDL cholesterol,” notes Singer. She recommends adding them to soups or stews, using them as a base for salads with olive oil and vegetables, or substituting them for meat in dishes like tacos or pasta sauce.
Christina Badaracco, M.P.H., RDN, LDN, notes, “A half-cup of green lentils offers 9 grams of fiber, which helps to remove extra cholesterol from the blood. They also offer protein, manganese, iron and folate, supporting various areas of health and promoting satiety.”
6. Ground Flaxseed
Flaxseeds may be small, but they pack several heart-healthy compounds into a small serving. They’re rich in plant-based omega-3 fats, soluble fiber and antioxidant-rich plant compounds called lignans, all of which may help support healthy cholesterol levels.
“Stir a tablespoon into oatmeal or yogurt, fold it into muffin batter or homemade protein balls, or mix it into a morning smoothie,” says Ormsby. Alyssa Smolen, M.S., RDN, CDN, adds, “One tablespoon of flaxseeds provides almost 3 grams of fiber. Since whole flaxseeds can pass through the digestive tract intact, ground flaxseeds are generally better absorbed.” Because of this, she recommends buying ground flaxseed or grinding whole flaxseeds at home.
Other Tips for Healthy Cholesterol Levels
In addition to incorporating more cholesterol-lowering foods into your pantry, everyday lifestyle habits can also play an important role in heart health.
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Regular exercise: Adding in movement can help lower LDL cholesterol and raise HDL cholesterol. “Aim for at least 150 minutes of moderate activity per week (like brisk walking),” says Singer.
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Adequate sleep: “It’s often forgotten that getting adequate sleep, managing stress and moving your body also go a long way when it comes to supporting healthy cholesterol levels,” says Young. A growing body of research suggests that getting adequate sleep may play an important role in maintaining healthy cholesterol levels and supporting overall cardiovascular health, with studies finding that sleep duration and sleep quality may influence lipid metabolism.
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Meet the recommended daily fiber intake: Focusing on consistent fiber intake each day helps reduce LDL by binding bile acids and increasing their excretion. “Overall, the biggest impact tends to come from dietary patterns, not isolated foods. I always emphasize eating a balanced plate with high fiber intake (aiming for around 25 grams per day for women and around 30 grams per day for men),” says Katz.
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Swap out saturated fats: Singer recommends limiting saturated fats (found in foods like butter and fatty meats) and opting for unsaturated fats (found in olive oil, nuts, seeds and avocados) when you can. Davis suggests, “If your typical breakfast is eggs on buttered toast, try avocado on your toast instead of butter. If you usually use butter to cook foods like eggs or sautéed veggies, try olive oil or canola oil instead. If you have beef multiple nights per week for dinner, try finding a new salmon recipe and swapping that for beef one night per week.”
Our Expert Take
Supporting healthy cholesterol levels doesn’t have to mean completely overhauling your diet. Pantry staples like beans, extra-virgin olive oil, oats, nuts, lentils and ground flaxseed can provide nutrients that help support heart health in practical and approachable ways. Combined with other healthy lifestyle habits and regular checkups, making these small tweaks and being consistent over time can have a meaningful impact on long-term cardiovascular health.
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