Top 11 Foods that Cut Down Your Cholesterol

Taking care of your cholesterol is important for keeping your heart healthy and avoiding heart disease. Medicine can help, but eating the right foods can also lower your cholesterol naturally. Here are the top 11 foods to include in your diet to reduce cholesterol:

1. Oat

Start your day with a bowl of oatmeal or oat-based cereal. Oats are rich in soluble fiber, which helps reduce low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fiber works by binding cholesterol in the digestive system and preventing it from being absorbed into the bloodstream.

2. Nuts

Almonds, walnuts, and other nuts are great for heart health. They contain monounsaturated fats, which help lower LDL cholesterol. Additionally, nuts are high in fiber and plant sterols, compounds that block cholesterol absorption.

3. Fatty Fish

Fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids. Omega-3s help lower triglycerides, a type of fat in the blood, and can reduce LDL cholesterol while increasing high-density lipoprotein (HDL), the “good” cholesterol.

4. Avocados

Avocados are a potent source of monounsaturated fats and fiber, both of which help lower LDL cholesterol and increase HDL cholesterol. They can be added to salads, sandwiches, or enjoyed on their own.

5. Fruits

Fruits such as apples, grapes, strawberries, and citrus fruits are rich in pectin, a type of soluble fiber that lowers LDL cholesterol. Eating a variety of fruits can help you manage cholesterol and provide essential vitamins and antioxidants.

6. Vegetables

Vegetables, particularly leafy greens and those high in fiber are crucial for lowering cholesterol. like spinach, kale, and broccoli provide essential nutrients and fiber, helping to manage cholesterol levels.

Tips for Incorporating These Foods into Your Diet
  • Breakfast: Start your day with oatmeal topped with fruits like berries or a smoothie made with soy milk and a handful of spinach. breakfast is your most important meal of the day, see reasons why breakfast is referred to as the most important meal of the day. you can order a healthy breakfast from the Oyanow app at Cafe de Vie or Health n healthy restaurant. 
  • Snacks: Opt for a handful of groundnuts (peanuts) or an avocado spread on whole wheat bread for a healthy snack.
  • Lunch: Enjoy a mixed vegetable salad with ugwu (pumpkin leaves), tomatoes, cucumber, and beans, dressed with a drizzle of olive oil.
  • Dinner: Incorporate fatty fish like mackerel into your dinner, accompanied by a side of ofada rice or whole grain yam pottage.
  • Desserts: Indulge in a small piece of dark chocolate or a few bites of fresh mango after meals.

You can get all of the above meals from restaurants on the OyaNow platform. Just place your order on the app, available on Google Play Store or Apple App Store, or use the website, and have it delivered to your doorstep. You get free delivery when you place an order through the website.


Incorporating these cholesterol-lowering foods into your diet can significantly impact your heart health. By making mindful choices and prioritizing these nutrient-rich foods, you can naturally manage your cholesterol levels and enjoy a healthier, more balanced lifestyle. Remember, the best strategy for maintaining optimal heart health is the holistic approach that combines a nutritious diet, regular exercise, and routine check-ups with your healthcare provider.

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