What foods are good for High Cholesterol?

Beneficial foods include Olive Oil, Rye, Ragi, Jowar, Bajra, Millets, Oat Milk, Soy Milk, Fenugreek, Soy. Oats, flaxseed, walnuts, olive oil, legumes, and fruit.

What foods should I limit or avoid with High Cholesterol?

Limit or avoid Hydrogenated Fat, Hydrogenated, Trans Fat, Dalda, Partially Hydrogenated, Ghee, Coconut Milk, Sugar, Edible Vegetable Oil, Butter. Vanaspati, palm oil, trans fats, and deep-fried foods.

High Cholesterol: Foods to Eat & Avoid

High LDL cholesterol is lowered by soluble fibre and healthy unsaturated fats.

Key principles

Swap saturated/trans fats for unsaturated
Increase soluble fibre

Foods to eat

Olive Oil — Lowers atherogenic low-density lipoprotein (LDL) cholesterol and triglycerides while maintaining or slightly raising high-density lipoprotein (HDL) levels. Replace fats rich in saturated fatty acids, such as butter or palm oil, with olive oil to improve your lipid profile. [ICMR-NIN, PubMed]
Rye — Soluble fibers in rye bind to bile acids in the intestinal tract, promoting their excretion and prompting the liver to utilize circulating LDL cholesterol to synthesize new bile. Utilize rye as part of a low-saturated-fat, high-fiber diet to support healthy lipid profiles. [PubMed]
Ragi — High dietary fiber content slows the absorption of cholesterol in the digestive tract. Favour replacing refined grains with high-fiber millets like ragi. [ICMR-NIN, ICMR-NIN, PubMed]
Jowar — Provides essential plant sterols (phytosterols) and dietary fiber that compete with cholesterol for intestinal absorption. Favour incorporating jowar as a healthy, fiber-rich alternative grain. [ICMR-NIN, ICMR-NIN, PubMed]
Bajra — Packed with dietary fiber that reduces the reabsorption of cholesterol-rich bile acids in the gut. Favour using bajra rotis or grain preparations in daily diets. [ICMR-NIN, ICMR-NIN, PubMed]
Millets — Rich in dietary fiber and slow-digesting carbohydrates which aid in metabolic regulation and the reduction of serum cholesterol levels. Favour incorporating a variety of whole millets into your grain rotation. [ICMR-NIN, ICMR-NIN, PubMed]
Oat Milk — Beta-glucan soluble fiber forms a gel-like substance in the gut, binding to bile acids and reducing overall cholesterol absorption. Incorporate unsweetened oat milk as part of a low-saturated-fat diet to support heart health. [PubMed]
Soy Milk — Soy protein and plant sterols inhibit cholesterol absorption in the gut and help lower systemic LDL and total cholesterol levels. Incorporate unsweetened soy milk daily as part of a diet low in saturated fats to help manage blood lipid levels. [PubMed]
Fenugreek — Saponins in fenugreek inhibit intestinal cholesterol absorption, and soluble fiber binds to bile acids, promoting their excretion. Use ground fenugreek seeds in cooking or spice mixes as part of a heart-healthy diet low in saturated fats. [PubMed]
Soy — Clinical evidence indicates that soy protein and soluble fiber actively help lower LDL (bad) cholesterol and triglyceride levels while maintaining HDL levels. Incorporate whole soy foods like tofu or boiled soybeans into daily meals as a replacement for high-saturated-fat animal proteins. [PubMed]
Apple — Pectin binds to bile acids in the gut, promoting their excretion and forcing the liver to use circulating LDL cholesterol to synthesize more bile. Consuming whole apples regularly as part of a high-fibre, low-saturated-fat diet can help maintain healthy cholesterol levels. [ICMR-NIN, PubMed]
Almond — Phytosterols, fiber, and MUFAs work synergistically to lower LDL cholesterol while maintaining beneficial HDL levels. Incorporate a handful of raw or dry-roasted almonds daily to support a healthy lipid profile. [ICMR-NIN, PubMed]
Oats — Beta-glucan binds to bile acids in the intestinal tract, promoting their excretion and forcing the liver to utilize circulating LDL cholesterol to synthesize new bile acids. Regular daily consumption of whole oats can be a valuable dietary strategy for managing lipid profiles. [PubMed]
Barley — Soluble dietary fiber binds to bile acids in the intestine, accelerating their excretion and encouraging the liver to use circulating LDL cholesterol to synthesize new bile. Include barley in soups, stews, or salads regularly as part of a heart-healthy diet to support blood lipid management. [PubMed]
Soya — Soy protein and isoflavones have been shown to moderately lower LDL cholesterol and improve overall lipid profiles. Incorporating soy as a substitute for high-saturated-fat animal proteins is a heart-healthy dietary strategy. [PubMed]
Soybean — Soy protein and soluble fiber aid in reducing LDL (bad) cholesterol and triglyceride levels while maintaining HDL levels. Include soy-based foods as substitutes for high-saturated-fat animal proteins in daily meals. [PubMed]
Flaxseed — The soluble fiber and phytosterols in flaxseed bind to bile acids in the intestinal tract, promoting their excretion and leading to a reduction in circulating LDL cholesterol levels. Adding a spoonful of ground flaxseed to breakfast cereals or smoothies is a practical way to support healthy lipid levels. [PubMed]
Methi — Saponins in fenugreek bind with bile acids and cholesterol in the gut, promoting their excretion and reducing hepatic cholesterol synthesis. Incorporate methi seeds into cooking or consume them pre-soaked alongside a low-saturated-fat diet to support healthy lipid levels. [PubMed]
Skimmed Milk — Contains negligible amounts of saturated fat and dietary cholesterol compared to whole dairy, helping to prevent the elevation of LDL cholesterol. Incorporate skimmed milk as your primary dairy option to support a heart-healthy lipid profile. [ICMR-NIN, PubMed]
Chia — Soluble dietary fiber binds to bile acids in the intestine, promoting their excretion and helping lower circulating LDL cholesterol. Can be consumed daily as part of a fiber-rich diet alongside traditional high-fiber whole grains and legumes. [ICMR-NIN, PubMed]
Amla — Bioactive compounds in amla modulate lipid metabolism, aiding in the reduction of LDL cholesterol and triglycerides. Incorporate amla into a heart-healthy diet rich in dietary fibers to support healthy lipid profiles. [PubMed]
Walnut — Polyunsaturated fatty acids (PUFAs) actively help lower total and LDL cholesterol while preserving HDL levels. Incorporate raw or dry-roasted walnuts into your daily meals to assist in lipid management. [ICMR-NIN, PubMed]
Psyllium — Binds to bile acids and cholesterol in the gut, promoting their elimination and forcing the liver to use circulating LDL cholesterol to synthesize more bile acids. Can be used as a helpful dietary adjunct alongside a balanced diet to manage blood lipid levels. [PubMed, ICMR-NIN]
Isabgol — Soluble fiber binds to bile acids in the small intestine, preventing their reabsorption and prompting the liver to pull cholesterol from the blood to synthesize more bile. Can be utilized as a daily dietary fiber supplement to help lower circulating LDL cholesterol. [PubMed]
Brazil Nut — The presence of unsaturated fatty acids and dietary fiber helps lower low-density lipoprotein (LDL) cholesterol while maintaining or improving high-density lipoprotein (HDL) cholesterol. Consume them as a healthy fat replacement for processed snacks or saturated fats to assist in managing lipid profiles. [USDA, PubMed]
Buckwheat — The soluble fiber and specific proteins in buckwheat bind to bile acids in the intestine, promoting their excretion and helping to lower circulating LDL cholesterol. Consume buckwheat regularly as part of a high-fiber, heart-healthy diet to support optimal blood lipid levels. [PubMed]
Fish Oil — Directly inhibits the hepatic synthesis of very-low-density lipoproteins (VLDL), leading to a significant reduction in circulating triglycerides. Particularly helpful for individuals targeting high triglyceride levels, though regular lipid panels are advised as LDL levels can occasionally fluctuate. [PubMed]
Omega 3 — Significantly lowers elevated triglyceride levels, though high doses of certain omega-3s may slightly raise LDL cholesterol. Consult dietary sources of omega-3s to manage high triglycerides as part of an overall cholesterol-management plan. [ICMR-NIN, PubMed]
Cashew Milk — Being plant-based, it is cholesterol-free and contains healthy unsaturated fats that support a balanced lipid profile. Incorporate unsweetened cashew milk into a heart-healthy diet to replace saturated fat-heavy dairy milks. [ICMR-NIN, USDA]
Garlic — Compounds in garlic can moderately inhibit HMG-CoA reductase, the enzyme responsible for cholesterol synthesis in the liver. Use garlic as a regular culinary spice alongside a balanced, low-fat diet to help maintain healthy lipid levels. [PubMed]
Cinnamon — Helps modestly lower total cholesterol, LDL cholesterol, and triglycerides while leaving HDL unaffected. Use cinnamon as a natural seasoning to replace excess sugars and fats in various preparations. [PubMed]
Green Tea — Green tea catechins interfere with the intestinal absorption of dietary cholesterol and help upregulate LDL receptors, contributing to moderate reductions in LDL cholesterol levels. Include green tea as part of a high-fiber, low-saturated-fat diet to support optimal blood lipid levels. [PubMed]
Soy Lecithin — Phospholipids in soy lecithin have been shown to help modulate lipid profiles by reducing LDL cholesterol absorption and promoting cholesterol efflux. Consuming foods containing soy lecithin or incorporating it as part of a balanced diet can support overall cardiovascular lipid management. [PubMed]
Amaranth — Contains squalene, phytosterols, and soluble fibre, which have been shown to help lower LDL cholesterol and improve total lipid profiles. Consume as part of a balanced, low-fat diet to support healthy cholesterol management. [PubMed]
E412 — Binds bile acids in the intestinal lumen, increasing their excretion and forcing the liver to utilize circulating cholesterol to synthesize new bile acids. Incorporating soluble fibers into the diet is a supportive dietary strategy for managing LDL cholesterol levels. [PubMed]
Hibiscus — Antioxidants in the flower help prevent the oxidation of LDL cholesterol and support healthy lipid profiles. Enjoy as a warm or iced herbal tea alongside a fiber-rich diet to help maintain optimal cholesterol levels. [PubMed]
Quinoa — Soluble fibers in quinoa can bind to bile acids in the digestive system, facilitating their excretion and leading to a reduction in circulating LDL cholesterol. Consume regularly as part of a high-fiber, heart-healthy diet to support optimal lipid levels. [PubMed]
Moringa — Water-soluble bioactive compounds in the leaves may exhibit lipid-lowering activity, helping to reduce total and LDL cholesterol. Use as a supportive culinary herb within a high-fiber, heart-healthy diet. [PubMed]

Foods to limit or avoid

Hydrogenated Fat — Hydrogenated fats raise atherogenic low-density lipoprotein (LDL) cholesterol and apolipoprotein B, while simultaneously lowering cardioprotective high-density lipoprotein (HDL) cholesterol. Eliminate partially hydrogenated oils and limit fully hydrogenated fats to maintain a healthy lipid profile. [ICMR-NIN, PubMed]
Hydrogenated — Hydrogenated fats raise atherogenic low-density lipoprotein (LDL) cholesterol and triglycerides while actively lowering protective high-density lipoprotein (HDL) cholesterol. Steer clear of processed bakery goods, margarines, and deep-fried snacks prepared with hydrogenated fats to maintain healthy lipid levels. [ICMR-NIN, PubMed]
Trans Fat — Simultaneously raises LDL ('bad') cholesterol and lowers HDL ('good') cholesterol, severely degrading the total cholesterol to HDL ratio. Avoid foods containing partially hydrogenated vegetable oils or bakery shortenings. [ICMR-NIN, PubMed]
Dalda — Hydrogenated fats stimulate hepatic synthesis of LDL cholesterol and apolipoprotein B, leading to an unfavorable lipid profile. Eliminate or strictly limit products containing vanaspati or hydrogenated fats to help manage and lower high cholesterol levels. [ICMR-NIN, PubMed]
Partially Hydrogenated — Partially hydrogenated fats adversely modify cholesterol fractions by increasing LDL-C and decreasing protective HDL-C. Select products certified as trans-fat-free to support healthy blood lipid levels. [ICMR-NIN, PubMed]
Ghee — High intake of saturated fats can increase circulating levels of low-density lipoprotein (LDL) cholesterol. Consume in strict moderation and prioritize plant-based unsaturated oils to manage lipid levels. [ICMR-NIN, PubMed]
Coconut Milk — The high concentration of saturated fatty acids (such as lauric and myristic acids) can raise both LDL and HDL cholesterol levels. Limit portion sizes and moderate frequency of use if you are monitoring or actively managing elevated LDL cholesterol. [ICMR-NIN, PubMed]
Sugar — Excess dietary sugar is converted by the liver into very-low-density lipoprotein (VLDL) and triglycerides, while concurrently lowering protective HDL cholesterol. Reduce added sugar consumption to maintain a healthy lipid profile and prevent dyslipidemia. [ICMR-NIN, PubMed]
Edible Vegetable Oil — Oils high in saturated fatty acids (like palm oil or coconut oil) can elevate LDL cholesterol, whereas oils rich in MUFAs and PUFAs tend to lower LDL when replacing saturated fats. Choose oils low in saturated fats and high in unsaturated fats. Avoid hydrogenated vegetable oils (vanaspati) which contain trans fats that raise LDL and lower HDL. [ICMR-NIN, FSSAI]
Butter — Saturated fats in butter can downregulate LDL receptors in the liver, reducing the clearance of LDL cholesterol from the blood. Limit or avoid butter if you have hypercholesterolemia, and prioritize cooking fats high in monounsaturated and polyunsaturated fatty acids. [ICMR-NIN, PubMed]
Palm Oil — High intake of palmitic acid downregulates LDL receptors in the liver, leading to elevated serum LDL-cholesterol levels. Limit intake of foods cooked in palm oil and choose liquid vegetable oils rich in polyunsaturated and monounsaturated fats instead. [ICMR-NIN, PubMed]
Paneer — Full-fat paneer contains significant amounts of saturated fatty acids, which can elevate LDL cholesterol levels in sensitive individuals. Moderate your portion sizes or opt for paneer prepared from low-fat or skimmed milk if managing hypercholesterolemia. [ICMR-NIN, ICMR-NIN]
Palmolein — The high palmitic acid content in palmolein can increase low-density lipoprotein (LDL) cholesterol levels when it replaces unsaturated fats in the diet. Individuals with high LDL cholesterol should limit foods cooked in palmolein and prioritize oils higher in monounsaturated and polyunsaturated fatty acids. [ICMR-NIN, PubMed]
Cheese — High intake of saturated fats from whole-milk cheeses can potentially raise LDL cholesterol levels in sensitive individuals. Limit daily portion sizes of hard cheeses and prefer low-fat or skim-milk dairy alternatives. [ICMR-NIN, PubMed]
Fructose — Hepatic metabolism of excess fructose increases the synthesis of fatty acids, which are packaged and secreted as very-low-density lipoproteins (VLDL), raising circulating triglycerides and LDL cholesterol. Limit added sugars and high-fructose sweeteners to help maintain healthy blood lipid and cholesterol levels. [ICMR-NIN, PubMed]
Cream — High intake of saturated fats from dairy sources like cream can increase low-density lipoprotein (LDL) cholesterol levels in the blood. Limit the use of fresh cream or malai in daily cooking, and opt for low-fat dairy alternatives like skimmed milk or low-fat curd for gravies. [ICMR-NIN, PubMed]
Margarine — Saturated fatty acids present in margarine can raise low-density lipoprotein (LDL) cholesterol levels in the blood. Check food labels to ensure zero trans-fats and choose spreads with lower saturated fat contents. [ICMR-NIN, PubMed]
Coconut Oil — The high content of saturated fatty acids (specifically lauric, myristic, and palmitic acids) downregulates LDL receptors, leading to an increase in serum total and LDL cholesterol levels. Incorporate in moderation and balance with unsaturated vegetable oils (such as sunflower, mustard, or sesame oil) to maintain a healthy lipid profile. [ICMR-NIN, PubMed]
High Fructose Corn Syrup — Excessive fructose metabolism stimulates the synthesis of triglycerides and apolipoprotein B, leading to elevated blood triglycerides and small, dense LDL particles. Reduce intake of ultra-processed snacks and sweetened drinks to support healthy lipid levels. [PubMed]
Refined Oil — High intake of refined seed oils rich in omega-6 polyunsaturated fatty acids, without a balance of omega-3s, can promote lipid peroxidation and elevate LDL (bad) cholesterol levels. Rotate and blend different cooking oils to maintain a healthy balance of fatty acids, and prioritize cold-pressed oils for low-heat cooking. [ICMR-NIN, PubMed]
High Fructose — Hepatic fructose metabolism increases the secretion of very-low-density lipoproteins (VLDL), raising blood triglycerides and contributing to atherogenic dyslipidemia. Minimize high fructose intake to help maintain healthy blood lipid and cholesterol levels. [ICMR-NIN, PubMed]
Organ Meat — Organ meats like brain, liver, and kidney carry high levels of dietary cholesterol and saturated lipids, which can influence blood lipid profiles in hyper-responders. Consume in moderation as part of a balanced diet if you are managing elevated blood LDL cholesterol levels. [ICMR-NIN, USDA]
Lard — Saturated fatty acids in lard suppress hepatic LDL receptor activity, reducing the clearance of LDL cholesterol from the bloodstream. Individuals with high LDL cholesterol levels should strictly limit or avoid animal fats like lard. [ICMR-NIN, USDA]
Processed Cheese — High intake of saturated fats derived from dairy can elevate low-density lipoprotein (LDL) cholesterol levels. Consume in moderation as part of a balanced diet that limits saturated fats. [ICMR-NIN, USDA]
Milk — Saturated fatty acids in whole milk can increase low-density lipoprotein (LDL) cholesterol levels in predisposed individuals. Opt for skimmed or double-toned milk to minimize saturated fat intake while retaining calcium and protein benefits. [ICMR-NIN]

Educational information only — not medical advice. Consult a qualified doctor or dietitian before changing your diet, especially for a medical condition.

← All health guides · Shop products scored for High Cholesterol