6 Foods and Herbs That Lower Cholesterol Naturally

April 8, 2025

High levels of low-density lipoprotein, generally known as bad cholesterol, have been implicated in atherosclerosis, and maintaining balanced blood cholesterol levels can reduce the risk of cardiovascular disease.

Discover six foods and herbs to lower cholesterol levels and learn why elevated cholesterol may be caused by a high-carb diet.

What causes high cholesterol?

Cholesterol is a waxy, fat-like substance that plays an important role in building cell membranes, bile production, and vitamin D synthesis.

Because cholesterol is a lipid, it’s not water-soluble and has to be carried through the bloodstream by specialized transport proteins, including low-density lipoprotein (LDL cholesterol) and high-density lipoprotein (HDL cholesterol).

There remains a common misconception that total cholesterol levels can predict the risk of heart disease. However, this has long been refuted, and whether cholesterol impacts cardiovascular health depends on the type of lipoprotein it’s bound to.

Certain types of LDL cholesterol can deposit within the walls of arteries, which increases the risk of restricted blood vessels and atherosclerosis, two primary cardiovascular risk factors.

In contrast, HDL cholesterol is generally considered the good cholesterol and is associated with a lower risk of arterial plaque formation due to its ability to clear LDL cholesterol from blood vessels.

It’s widely believed that cholesterol-containing foods such as meat, eggs, shellfish, and full-fat dairy products contribute to elevated cholesterol levels.

However, research published in Nutrients investigated the impact of dietary cholesterol intake on blood lipid levels and concluded, “There is no direct correlation between cholesterol intake and blood cholesterol.”¹

In fact, evidence suggests that a high-carb diet can increase dangerous cholesterol.

The consumption of sugars and carbs triggers the release of insulin, a crucial metabolic hormone that regulates blood sugar levels.

“Insulin has been found to stimulate cholesterol production in the liver,” says Dr. Berg. “This explains why individuals who regularly consume refined carbs, processed foods, and sugary drinks are more likely to develop elevated cholesterol levels.”

A study published in the Journal of the American College of Nutrition confirms that consuming a high percentage of calories in the form of carbohydrates is associated with elevated LDL and low HDL cholesterol levels.²

Watch the video below to discover why high cholesterol may not increase heart disease risk.

Best foods and herbs to lower cholesterol

According to a report published by the Centers for Disease Control and Prevention (CDC), more than 86 million adults in the U.S. have high cholesterol levels, also known as hypercholesterolemia.³

Conventional treatment for hypercholesterolemia typically includes cholesterol-lowering medications. However, drugs like statins can have significant side effects, including hormonal imbalances and muscle pain.

Naturally, many people turn to dietary changes as a more holistic way to support healthy cholesterol levels.

Here are six of the best foods and herbs to reduce cholesterol.

1. Oily fish

Oily fish such as salmon, mackerel, sardines, anchovies, and trout are rich sources of omega-3 fatty acids, which offer powerful cardioprotective benefits.

Evidence published in Randomized Controlled Trials indicates that regular consumption of oily fish is linked to higher levels of HDL cholesterol and improved overall lipid profiles.⁴

Researchers attribute these benefits to the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are abundant in oily fish. These essential fats appear to stimulate HDL production in the liver, supporting healthier cholesterol balance.

HDL cholesterol can clear potentially harmful LDL cholesterol from blood vessels, which lowers the risk of arterial plaque formation and atherosclerosis.

2. Vitamin B3-rich foods

Vitamin B3 plays an important role in cholesterol metabolism and can be found in a variety of whole foods such as poultry, organ meats, salmon, anchovies, eggs, avocados, and mushrooms.

Incorporating these foods may support healthy cholesterol levels by helping the body process fats more efficiently and stimulating the removal of LDL cholesterol from the bloodstream.

3. Natto

Natto is a traditional Japanese food made by fermenting soybeans with the beneficial bacterium Bacillus subtilis.

It has a sticky, stringy texture and a strong flavor and is known for its high nutritional value, which may explain why natto has been used to support cardiovascular wellness for centuries.

Natto is rich in nattokinase, an enzyme that promotes the breakdown of fats in the bloodstream, helping balance total circulating cholesterol levels.

In addition, nattokinase may improve blood flow and reduce the risk of plaque buildup in arteries, which is often linked to high LDL cholesterol.

4. Fermented foods

Rich in probiotic bacteria, fermented foods such as sauerkraut, kimchi, kefir, yogurt, miso, tempeh, and natto help promote a diverse gut microbiome, which plays a key role in regulating cholesterol.

Healthy gut bacteria, such as Lactobacillus and Bifidobacteria, support the breakdown and recycling of bile salts, which are essential for eliminating excess cholesterol from the body.

In addition, these probiotic microbes found in various fermented foods may influence how much cholesterol is absorbed through the intestinal lining.

Evidence published in Frontiers in Nutrition confirms the benefits of fermented foods, highlighting,“Evidence from several human trials supports a promising role for certain probiotic strains (primarily Lactobacillus) on weight maintenance, adiposity, obesity, and cholesterol levels.”⁵

5. Turmeric

Turmeric is a vibrant yellow spice that’s well known for its impressive heart-health benefits.

Its active compound, curcumin, is a powerful antioxidant that can help reduce LDL cholesterol by slowing down enzymatic reactions responsible for cholesterol production in the liver.

A study published in Nutrition Journal found that turmeric consumption was associated with a better HDL-to-LDL ratio and significantly improved overall lipid profile.⁶

6. Choline-rich foods

Choline is an essential nutrient that plays a key role in liver function, fat metabolism, and cholesterol regulation.

It helps transport fats and cholesterol from the liver, preventing the buildup of fat and supporting healthy lipid levels in the blood.

Choline also contributes to the synthesis of phosphatidylcholine, a compound needed to form cell membranes and carry cholesterol through the bloodstream.

Some of the best dietary sources of choline include egg yolks, liver, salmon, beef, chicken, and cruciferous vegetables such as broccoli and Brussels sprouts.

Other natural ways to lower your cholesterol

While some individuals develop elevated cholesterol due to genetic factors, most cases are linked to poor dietary and lifestyle choices.

Regular physical activity plays a profound role in maintaining metabolic health and supporting balanced cholesterol levels.

Exercise helps lower LDL cholesterol and is associated with higher HDL concentrations. In addition, staying active can help prevent weight gain and insulin resistance, a metabolic imbalance characterized by elevated insulin levels and amplified cholesterol production.

Avoiding a diet high in carbs and sugars is another excellent strategy to maintain normal insulin levels, which promotes balanced cholesterol production.

A nutritious low-carb diet such as Healthy Keto® focuses on nutrient-rich, high-quality foods, including non-GMO organic vegetables, grass-fed beef, full-fat organic dairy and eggs, and wild-caught fish.

This dietary pattern offers plenty of heart-healthy fats, dietary fiber, and essential nutrients, all crucial for promoting cholesterol balance and supporting cardiovascular health.

You can maximize the health benefits of a low-carb diet for cholesterol balance by combining Healthy Keto with intermittent fasting, a mealtime schedule that cycles between periods of fasting and time-restricted periods of eating.

Research published in Nutrients reviewed several studies investigating the effect of intermittent fasting on lipid levels and concluded that time-restricted eating has consistently been linked to significant reductions in LDL cholesterol levels.⁷

Fasting helps balance insulin levels and stimulates fat burning, which enhances lipid metabolism in the liver and is linked to lower concentrations of potentially harmful cholesterol.

Key takeaways

To naturally lower cholesterol, consider incorporating fatty fish, fermented foods, natto, and foods rich in choline and vitamin B3 into your diet. These nutrient-dense options support healthy lipid levels and overall cardiovascular health.

Additionally, adopting a nutritious low-carb diet like Healthy Keto, combined with intermittent fasting and regular physical activity, can further enhance heart health and help maintain optimal cholesterol levels.

FAQ

1. What are the best foods to lower cholesterol levels?

Turmeric, natto, oily fish, and fermented foods can support healthy cholesterol levels by reducing harmful low-density lipoprotein (LDL) cholesterol while promoting the production of high-density lipoprotein (HDL), which is linked to better circulatory and cardiovascular health.

In addition, foods rich in vitamin B3 and choline, such as liver, eggs, and mushrooms, can help regulate normal lipid metabolism and support cholesterol balance.

2. What is the best way to lower high cholesterol naturally?

The best way to lower high cholesterol is to follow a low-carb diet, consume plenty of healthy fats, and engage in regular physical activity.

In addition, incorporating nutrient-dense options, including fermented foods, oily fish, natto, choline-rich foods, and turmeric, can support balanced lipid levels and help reduce high cholesterol naturally.

3. How long does it take to lower your cholesterol?

How long it takes to lower your cholesterol depends on your lipid profile, metabolic health, dietary habits, and activity levels.

However, many individuals have improved cholesterol levels within three to four months of making beneficial lifestyle changes and following a healthy diet.

4. What foods should I eat for high cholesterol?

Probiotic-rich fermented foods and foods high in omega-3 fatty acids, such as oily fish, grass-fed beef, flaxseed oil, and nuts, can help lower LDL cholesterol.

In addition, non-starchy vegetables rich in soluble fiber, such as Brussels sprouts, cauliflower, spinach, and aubergines, can promote the elimination of cholesterol from the body.

5. Is turmeric good for high cholesterol?

Yes, turmeric is a great option to lower cholesterol levels naturally.

Turmeric contains curcumin, a potent polyphenol that has been shown to reduce the production of LDL cholesterol and, simultaneously, can stimulate the elimination of excess cholesterol from the body.

6. What is the best vitamin for lowering cholesterol?

Vitamin B3, also known as niacin, can directly influence cholesterol production in the liver, thereby supporting overall cholesterol balance and cardiovascular health.

Food rich in vitamin B3 includes poultry, organ meats, salmon, anchovies, eggs, avocado, and mushrooms.