Functional Foods That Lower Cholesterol

As a Functional Dietitian, one of the most common reasons clients reach out to me is because their doctor has told them to lower their cholesterol. Honestly, it’s one of my favourite things to help with—because with the right approach, it is one of the easiest things to achieve through nutrition and lifestyle.

Rather than relying solely on medications or generic advice to “eat better,” Functional Nutrition offers a more targeted approach. It looks at the root cause of imbalances and uses food not just to fuel the body—but to help it function better at a deeper cellular level. When it comes to lowering cholesterol, that means reducing inflammation, improving liver function, supporting digestion, and using specific foods to help balance lipid levels naturally.

Functional Foods That Lower Cholesterol:

1. Foods Rich in Beta Glucans – Oats & Barley

Beta glucans are a type of soluble fiber that form a gel-like substance in the gut, helping to bind and remove excess cholesterol from the body. Just 3 grams per day can significantly lower LDL ("bad") cholesterol. A bowl of oatmeal (organic preferred) in the morning or swapping rice for barley a few times a week is an easy place to start.

2. Soluble Fiber Superstars – Flaxseeds & Chia Seeds

Soluble fiber helps reduce LDL cholesterol and supports gut health. Ground flaxseeds, also rich in anti-inflammatory omega-3s and chia seeds are my top choices that can be added to smoothies, yogurt bowls or that morning oatmeal for an extra cholesterol-lowering boost.

3. Insoluble Fiber – Vegetables, Whole Grains, and Nuts

Insoluble fiber supports digestive health and moves waste through the colon. While it's not directly linked to lowering cholesterol like soluble fiber, it works synergistically with it for overall gut and metabolic health. Think: wheat bran, whole grain breads, leafy greens, cauliflower, quinoa and almonds.

4. Red Yeast Rice

This traditional fermented food contains a natural compound similar to statins (called monacolin K). It can be effective for some individuals in lowering cholesterol, though it’s best used under the guidance of a practitioner to ensure safety and quality.

5. Pectin-Rich Fruits – Apples & Pears

Pectin is a form of soluble fiber found in fruits that helps reduce LDL cholesterol. Apples and pears are simple, accessible options that also offer antioxidants and a satisfying crunch.

6. Polyphenols in Red Grapes & Green Tea

Polyphenols help protect blood vessels, reduce inflammation and support cholesterol balance. Red grapes contain resveratrol, while green tea is rich in catechins—both of which have been linked to improved cholesterol profiles. Aim for a daily cup of green tea or a handful of grapes with some walnuts for a heart-healthy snack.

It’s More Than Just Food

Lowering cholesterol isn't just about what you eat—it's also about how your body is functioning. Are you digesting fats properly? Is your liver clearing excess cholesterol efficiently? Are stress and inflammation driving your numbers up?

This is where Functional Nutrition can address the deeper root causes and help to uncover the “why” behind the cholesterol imbalances with a nutrition plan that actually works with your body’s unique needs.

My Functional Nutrition Formula for Cholesterol:

• Add soluble fiber daily (from oats, chia, flax, apples).

• Support liver function with bitter greens, lemon water and cruciferous vegetables (broccoli, Brussel sprouts, cabbage, radish)

• Reduce sugar and refined carbs which can drive triglycerides up

• Prioritize anti-inflammatory foods like omega-3s, turmeric, a daily bowl of berries

• Include movement and relaxation practices—because stress raises cholesterol

Final Thoughts

If your Doctor has recommended to “watch your cholesterol,” know that there is a positive and practical all natural approach. You don’t need to fear fat, starve yourself or rely on pills alone. Functional Nutrition gives you the tools and the strategy to not only lower your cholesterol but to properly fuel your body and work towards optimal function in every system.

And if you’re ready for a plan that’s customized for you and cut through all the confusion, I am here to help.

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