10 Foods That Help Lower Cholesterol Similar to Oats

Oats are often crowned the king of cholesterol-lowering foods—and for good reason. Their high content of beta-glucan, a soluble fiber that binds cholesterol in the digestive tract, makes them a staple in heart-healthy diets. But oats aren’t the only food that can help improve your cholesterol numbers. In fact, a variety of everyday foods work in similar ways by reducing LDL (“bad”) cholesterol, improving fat metabolism, and supporting overall cardiovascular health.

If you’re looking to diversify your diet—or simply don’t love oats—these 10 cholesterol-lowering foods deserve a spot on your plate.

1. Barley

Barley is one of the closest nutritional cousins to oats.

Like oats, barley is packed with beta-glucan fiber, which slows digestion and traps cholesterol before it enters the bloodstream. Regular barley consumption has been shown to significantly lower LDL cholesterol levels when eaten several times per week.

Why it works like oats:

High beta-glucan content

Improves bile acid excretion

Helps regulate blood sugar and insulin

Best ways to eat it:

Soups, grain bowls, salads, or as a rice substitute.

2. Beans and Lentils

Legumes are cholesterol-lowering powerhouses.

Beans, lentils, chickpeas, and peas are rich in soluble fiber, plant protein, and compounds that slow fat absorption. Studies consistently show that eating legumes daily can reduce LDL cholesterol by up to 10%.

Why they work like oats:

Soluble fiber binds cholesterol

Replace animal proteins high in saturated fat

Improve gut bacteria linked to cholesterol metabolism

Best options:

Black beans, kidney beans, lentils, chickpeas.

3. Apples

An apple a day really can help your heart.

Apples are rich in pectin, a type of soluble fiber that functions similarly to beta-glucan. Pectin helps pull cholesterol out of the bloodstream and eliminate it through digestion.

Why they work like oats:

Soluble fiber slows cholesterol absorption

Polyphenols support healthy blood vessels

Improve gut microbiome balance

Bonus:

Eating apples with the skin maximizes their cholesterol-lowering benefits.

4. Avocados

Avocados are rich, creamy—and surprisingly heart-healthy.

They’re packed with monounsaturated fats, which help lower LDL cholesterol while maintaining or even increasing HDL (“good”) cholesterol.

Why they work like oats:

Improve lipid profiles

Reduce LDL oxidation

Replace butter, cheese, and processed spreads

How to use them:

On toast, in salads, smoothies, or as a butter substitute in cooking.

5. Nuts (Especially Almonds and Walnuts)

Nuts may be calorie-dense, but they’re incredibly effective for heart health.

Almonds and walnuts contain plant sterols, fiber, and healthy fats that help reduce cholesterol absorption in the intestines.

Why they work like oats:

Lower LDL without affecting HDL

Reduce inflammation linked to heart disease

Improve endothelial function

Serving tip:

A small handful (about 28g) per day is enough to see benefits.

6. Ground Flaxseeds

Flaxseeds are tiny but mighty.

They contain soluble fiber, omega-3 fatty acids, and lignans, all of which support lower cholesterol and reduced inflammation.

Why they work like oats:

Soluble fiber binds cholesterol

Improve fat metabolism

Support gut health

Important note:

Always use ground flaxseeds, not whole ones, for better absorption.

7. Psyllium Husk

Psyllium is one of the most effective natural cholesterol-lowering fibers.

Often used as a fiber supplement, psyllium husk forms a gel in the digestive tract that traps cholesterol and prevents its absorption.

Why it works like oats:

Extremely high soluble fiber

Clinically proven to lower LDL

Supports digestive health

How to take it:

Mixed into water, smoothies, or yogurt—start small and increase gradually.

8. Berries

Strawberries, blueberries, raspberries, and blackberries all support heart health.

They’re rich in soluble fiber and antioxidants that protect blood vessels and reduce cholesterol oxidation.

Why they work like oats:

Fiber helps regulate cholesterol

Polyphenols reduce LDL damage

Support healthy inflammation levels

Best way to eat:

Fresh or frozen, without added sugar.

9. Okra

Okra is a lesser-known cholesterol-lowering vegetable—but a powerful one.

Its sticky texture comes from mucilage, a type of soluble fiber that binds cholesterol and bile acids in the gut.

Why it works like oats:

Soluble fiber removes cholesterol

Low calorie and nutrient-dense

Supports blood sugar control

Cooking tip:

Lightly sauté or roast to preserve its benefits.

10. Soy Foods

Tofu, tempeh, edamame, and soy milk can significantly improve cholesterol levels.

Soy protein has been shown to reduce LDL cholesterol when it replaces animal protein in the diet.

Why it works like oats:

Reduces cholesterol synthesis in the liver

Provides plant-based protein

Improves overall lipid balance

Best options:

Minimally processed soy foods rather than sweetened soy products.