5 Foods that Can Help Lower Cholesterol Naturally

Joy Lasseter, PhD – Nutritionist
2026

Food as Medicine: An Ancient Idea That Still Matters Today

Hippocrates of Kos lived during the classical period of ancient Greece from 460 BC to 370 BC and is widely known as the father of medicine. His words, “Let food be thy medicine and thy medicine be thy food,” have endured for centuries — and for good reason.

Hippocrates treated the whole body and used natural foods, spices, and herbs to help restore health. When I first learned about his approach as a teenager, I felt inspired to study nutrition and wellness from a whole-body perspective. Fortunately, there are respected physicians today who continue this tradition and support the idea that food plays a powerful role in health.

One of those physicians is William Li, MD, whose work highlights how specific foods can support the body — including helping to manage cholesterol levels naturally.

1. Rolled Oats for Cholesterol Support

Rolled oats are a simple, affordable, and nourishing breakfast choice. Oats contain soluble fiber, which plays an important role in supporting healthy cholesterol levels.

How to prepare:
• Boil 1 cup rolled oats in 2 cups water
• Remove from heat
• Add chopped fresh seasonal fruit directly to the pan
• Cover for a few minutes to gently warm the fruit

This creates a quick and satisfying breakfast. Fruit adds natural sweetness along with vitamins and minerals, turning what might otherwise be a bland meal into something enjoyable. I like to add cinnamon to my oats for both flavor and warmth.

Serves 2

2. Barley: An Underrated Whole Grain

Barley is a grain many people aren’t used to cooking, but it is deeply nourishing and works well in soups. Like oats, barley contains soluble fiber that supports heart health.

Simple barley soup:
• Add 1 cup barley to 2 cups broth (beef or chicken)
• Add chopped carrots, celery, and beef or chicken
• Bring to a boil, then reduce heat and simmer until cooked
• Add sliced mushrooms and cook briefly
• Garnish with flat parsley and Italian seasonings

This is a hearty, one-pot meal that provides comfort and nourishment.

Serves 2

3. Lentils: Quick-Cooking Plant Protein

Lentils are legumes that cook quickly and are higher in protein than many other plant foods. They come in several varieties, including black, green, brown, and red.

Lentil side dish:
• Sauté chopped yellow onion and sliced red pepper in 1 tablespoon extra-virgin olive oil
• Add lentils and vegetable broth
• Add chopped celery and green beans
• Cook until tender
• Finish with salt and a squeeze of fresh lemon juice

Serves 2

4. Avocado for Healthy Fats

Avocados provide healthy fats that support overall heart health and can easily be added to meals or snacks.

Easy ideas:
• Spread avocado on whole-grain toast
• Add a squeeze of lemon juice and herbs
• Use guacamole as a topping for cooked eggs

Serves 2

5. Tree Nuts for a Portable Snack

Tree nuts are a convenient way to add healthy fats and nutrients to your diet. For best results, choose tree nuts rather than peanuts.

Snack idea:
• Combine several types of tree nuts
• Add a small amount of dried fruit
• Store in a container for an easy, portable snack

Putting It All Together

According to Dr. William Li, regularly adding these five foods to your diet can support healthy cholesterol levels as part of a balanced, whole-food approach. Small, consistent changes in what you eat can make a meaningful difference over time.

If you enjoy simple, nourishing meals like these, you may also enjoy my article on hearty stews for cold weather which highlights comforting, whole-food meals that are especially satisfying during cooler months.

About Dr. Joy Lasseter

Dr. Joy Lasseter is a holistic nutritionist, professional speaker, and author on health-related topics.

Want more? Read Dr. Joy’s nutrition articles online at JoyfulLivingHealthy.com.