How to lower LDL cholesterol naturally
Fiber, plant sterols and less saturated fat do most of the work, and sterols can act within weeks.
How do you lower LDL cholesterol naturally?
Eat less saturated fat, add 5 to 10 grams of soluble fiber a day from oats, beans and fruit, and get 2 grams of plant sterols. The NHLBI TLC program estimates these changes can lower LDL by 20 to 30 percent. Food adds to any medicine your clinician prescribed.1
Built from NHLBI and MedlinePlus advice. Reviewed November 13, 2026.Eat more
Eat more of these
Oats and oat bran
A bowl of oatmeal or oat bran at breakfast, with fruit on top.
3 to 4 gfiber per serving of oat cereal1
Beans and lentils
Add chickpeas, lentils or beans to salads, soups and rice.
25 gfiber in 2 cups of cooked beans1
Sterol-added spreads
A tablespoon gives about 1 g of sterols. Use it in place of butter.
2 gplant sterols a day4
Apples and oranges
Whole fruit, not juice. An orange has 6 times the fiber of juice.
4 gfiber in a medium apple, NHLBI1
Ease off
Ease off these
Butter, ghee and cream
Swap for olive or canola oil, or a spread with plant sterols.
Under 7%of calories from saturated fat1
Sausages and fatty meat
Choose lean cuts, or beans and lentils in the same dish.
Under 200 mgof dietary cholesterol a day1
Cakes and cookies
Baked goods and pastries carry saturated fat and little fiber.
13 gsaturated fat a day at 2,000 calories3
Beer, wine and spirits
NHS advice is 14 units a week at most, with drink-free days.
14 unitsa week, at most2
Alma turns these foods into meals that fit your numbers.
Build my planGet Alma on AndroidGet the appA sample day
One day on a plate
BreakfastOatmeal with berriesCooked oats, blueberries, walnuts and a spoon of ground flax.
LunchLentil and barley bowlLentils, barley, roasted vegetables and olive oil.
SnackApple and almondsA whole apple with a small handful of almonds.
DinnerSalmon with beansBaked salmon, spinach and a side of white beans.
LDL cholesterol goals1
- Low risk
- Under 130 mg/dLlow ASCVD risk score
- Moderate or high risk
- Under 100 mg/dLmoderate or high risk
- Very high risk
- Under 70 mg/dLvery high risk score
- Extremely high risk
- Under 55 mg/dLextremely high risk score
NHLBI goals for adults, set with your clinician by risk level.
What people ask
Can you lower LDL cholesterol without drugs?
For many people, food changes lower LDL on their own. The NHLBI TLC program estimates 20 to 30 percent when several changes stack, and it still includes medicine when risk is high. If a statin was prescribed, keep taking it while you change what you eat.
What is a good diet for high LDL?
Build meals around vegetables, beans, whole grains, nuts and fish, cooked in olive or canola oil. Keep saturated fat under 7 percent of calories and dietary cholesterol under 200 mg a day. The TLC plan also sets soluble fiber at 10 to 25 grams a day.
How fast can you lower LDL with food?
Plant sterols can work within weeks. NHLBI notes that 2 grams a day can lower LDL by 5 to 15 percent, often within weeks. The TLC program checks cholesterol again after about 6 weeks of changes.
Do eggs raise LDL cholesterol?
Egg yolks carry dietary cholesterol, and the TLC plan keeps it under 200 mg a day for people lowering LDL. Saturated fat matters more: NHLBI says it raises LDL more than anything else you eat. Ask your clinician how strict to be with eggs.
Do plant sterols need to be taken with meals?
Yes, take them with meals. Cleveland Clinic cites FDA guidance of at least 0.65 grams of phytosterols per serving, twice a day, as part of a diet low in saturated fat and cholesterol. Two grams a day is the target the TLC plan uses.
This guide is general education. Talk with your clinician before changing your diet or medicines.
