10 Foods That Help Lower Cholesterol Similar to Oats
Discover 10 everyday foods that rival oats in improving cholesterol and heart health.
Barley (beta-glucan powerhouse)
Beans and lentils (soluble fiber + plant protein)
Apples (pectin-rich fruit)
Avocados (heart-healthy fats)
Nuts (plant sterols and fiber)
Ground flaxseeds (fiber + omega-3s)
Psyllium husk (clinically proven fiber)
Berries (fiber and antioxidants)
Okra (cholesterol-binding mucilage)
Soy foods (LDL-lowering plant protein)
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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.