High Cholesterol: Healthy Fruits to Lower Bad Cholesterol Levels

Medically Reviewed By
Dr. Ragiinii Sharma

Written By Srujana Mohanty
on Aug 5, 2022

Last Edit Made By Srujana Mohanty
on Jan 10, 2025

High cholesterol-Healthy fruits to lower bad cholesterol levels

Cholesterol is an important substance that is required by your body for building healthy cells. However, cholesterol can have both positive and negative effects on your body depending on the type of cholesterol that accumulates in your body. The good cholesterol maintains the health of your cells whereas the bad cholesterol accumulates in your arteries increasing your risk of heart diseases including heart attack. Even though there are some negative effects, cholesterol is important for your body. However, you should make sure that you increase the consumption of food that contains good cholesterol and limit the intake of bad cholesterol-containing food.

High cholesterol levels can be damaging and life-threatening as well. Observing minute symptoms can protect you from severe future complications. Therefore, know the symptoms of high cholesterol levels and make sure you consult a good doctor if you observe these symptoms in yourself or and your family members. The early diagnosis and treatment of such fatal diseases can decrease the risk of heart attack and other fatal morbidities.

In this article, let us discuss about some of the common fruits that can help lower the bad cholesterol levels in your blood naturally.

What fruits are best to lower bad cholesterol levels

Apart from medicines, lifestyle and dietary changes can effectively influence your blood cholesterol levels. Include fresh fruits and vegetables in your daily food intake. Also, limiting the saturated fats, trans fats, and dietary cholesterol can further aid in lowering the bad cholesterol levels in your blood. Here is a list of fruits that you can easily include in your daily routine.

1. Bananas

Bananas contain potassium and fibre that reduces the level of cholesterol in your blood as well as naturally lower blood pressurel. Bananas are a good source of soluble fibre that keeps your body and the immune system healthy.

Nutritional content in Bananas:

According to the Harvard School of Public Health, a medium ripe banana contains approximately:

110 calories
0-gram fat
1 gm protein
28 gms carbohydrate
15 gms naturally occurring sugar
3 gms fibre
450 mg potassium

2. Apples

Apples are the most nutritious, healthy, and tasty fruit. You must have heard the common saying ‘An apple a day keeps the doctor away’. Apples can effectively help in lowering your blood cholesterol levels naturally, as it is rich in polyphenols. Apples are also rich in soluble fibre which keeps your heart healthy. On average, one apple contains around 3-7 gms of dietary fibre.

Nutritional content in apples

According to the Harvard School of Public Health, a medium apple contains approximately

95 calories
0-gram fat
1 gm protein
25 gms carbohydrate
19 gms naturally occurring sugar
3 gms fibre

3. Berries

The oxidation of low-density lipoprotein (LDL) cholesterol is considered the major risk factor for several heart diseases. Berries like blackberry and strawberry lower the blood cholesterol levels in your body by preventing the oxidation of LDL cholesterol.

Nutritional content in blackberries

Nutrition packed in 144 grams (1 cup) of blackberries include:

61.9 calories
14.7 grams carbohydrate
0.7 grams total fat

Nutritional content in strawberries

1 cup, that is, 152 grams of strawberries contain approximately

48.6 calories
11.7 grams carbohydrate
0.5 grams total fat

4. Grapes

Grapes are also an excellent fruit source to eliminate the cholesterol from your bloodstream. Grapes on reaching your bloodstream carry all the bad cholesterol present in the blood to the liver. In the liver, bad cholesterol is processed and eliminated from your body.

Nutritional content in grapes

1 cup of grapes contains around:

62 calories
1 gm fibre
0.3 gms fat
0.6 grams protein
16 gms carbohydrates

5. Avocados

Avocados are a rich source of oleic acid that helps in dealing with the cholesterol levels present in your bloodstream. Avocados can be included in your diet in any form like sandwiches, salads, smoothies, and even toasts. 150 gm of avocado contains approximately 14.7 grams of monounsaturated fats which are beneficial in reducing the levels of LDL cholesterol and preventing the risk of stroke and other heart diseases as well.

Nutritional content in avocados

On average, one avocado can contain:

21 gms fat
2.7 grams protein
227 calories
12 gms carbohydrates
9.2 grams fibre

6. Pineapple

Bromelain is an essential compound that is capable of breaking down the deposits of cholesterol in your arteries. This compound is exclusively present in pineapples. This makes pineapple an essential fruit to facilitate the proper flow of blood and prevent the risk of any heart diseases due to cholesterol deposits in the blood stream.

Nutritional content in pineapples

1 cup, that is, 165 gms of carbohydrate chunks contain around:

82.5 calories
21.6 grams of total carbohydrates
16.3 grams sugar
0.2 gm total fat
0.9 gm protein

Takeaway

Increased levels of bad cholesterol in your blood can be extremely risky as they accumulate in your arteries, limiting the supply of blood to your heart. This can lead to various heart disorders including stroke. Thus, it is very important to manage your bad cholesterol levels effectively. Making certain changes in your diet and lifestyle does no harm. Now that you know the fruits which effectively help in lowering blood cholesterol levels, make sure that you include them in your daily routine to prevent any health complications in the future.

Frequently Asked Questions (FAQs)

1. How can I reduce cholesterol levels quickly?

You can reduce your blood cholesterol levels by following these tips:

Eat more fresh fruits and vegetables
Intake fats mindfully
Take more plant sources of proteins
Limit your consumption of refined grains
Regular exercise and physical activity

2. Is lemon juice good for cholesterol?

Lemon juice contains high levels of vitamin C and flavonoids which can help in lowering blood cholesterol levels and improving cardiovascular health.

3. What changes in diet are required to lower bad cholesterol levels?

Small changes in diet can help in lowering bad cholesterol levels. These changes include:

Reduce intake of saturated fat
Eliminate trans fat from your diet
Increase intake of omega-3 fatty acids rich food
Increase intake of soluble fibre
Include whey protein to your diet

40 Comments

AIDA N Castillo

Mar 30, 2025 at 11:03 AM.

Very healthy and nutritious information to take care of our health. Thank you

Myhealth Team

Mar 31, 2025 at 6:01 PM.

Thank you! Glad you found the article informative.

Peaches

Mar 25, 2025 at 8:29 PM.

Thank you for this very helpful information!!! I will start eating these fruits and vegetables and meat you suggested!!! Thank you so much!!

Myhealth Team

Mar 26, 2025 at 12:02 PM.

You're very welcome! I'm glad you found the information helpful. Wishing you good health—enjoy your fruits, veggies, and meat!

Paul Scorer

Mar 23, 2025 at 4:34 PM.

Very helpful Thank you

Myhealth Team

Mar 23, 2025 at 5:32 PM.

You're Welcome! We are glad you have liked the information.

Tony

Mar 20, 2025 at 10:16 PM.

Good clear information. Thank you.

Myhealth Team

Mar 21, 2025 at 12:19 PM.

Thankyou! We are glad you have liked the information.

Prasad Amaratunga

Mar 17, 2025 at 1:50 PM.

Wealth of knowledge. Very informative and descriptive. Everyone should read.

Myhealth Team

Mar 17, 2025 at 2:58 PM.

We are very glad you have liked the infomation.

Shagufta Butt

Mar 12, 2025 at 4:32 AM.

Great information for us Thank you

Myhealth Team

Mar 18, 2025 at 9:59 AM.

You're Welcome

Preeti Sethi

Mar 4, 2025 at 12:41 AM.

Very informative article. Thanks

Myhealth Team

Mar 4, 2025 at 6:45 AM.

We are glad you have liked the information.

Carol Bush

Mar 2, 2025 at 2:02 AM.

Great information to read i definitely try all this but still had to go on medication.

Myhealth Team

Mar 7, 2025 at 4:21 AM.

It's great that you're trying to manage your cholesterol through healthy foods! Sometimes, despite lifestyle changes, medication is necessary. Keep up the good habits, and consult your doctor for the best approach. Let me know if you need more tips!

Rosanne L Mathieu

Feb 5, 2025 at 2:51 AM.

Very informative!

Myhealth Team

Feb 5, 2025 at 6:31 AM.

Thankyou! We are glad you have liked the information.

Alban WILLIAMS

Jan 26, 2025 at 11:01 AM.

I recently diagnosis with diabetes and this information will be very beneficial in me to lower my cholesterol, I will definitely try.

Myhealth Team

Jan 28, 2025 at 6:07 PM.

We are glad you have liked the information.

ROSCHELY

Jan 20, 2025 at 10:03 AM.

Thank you for showing me information on the fruits that can help me lower my bad cholesterol.

Myhealth Team

Jan 20, 2025 at 11:13 AM.

You're Welcome

Julia

Jan 19, 2025 at 12:59 AM.

I have changed my way of eating. I am allergic to statins and I really don't like taking medication. I tried Red Yeast Rice tablets and after taking 100 tablets I believe the tablets affected my muscles in my body the same way the statins affected my body. I am in excruciating pain in my left shoulder and arm. I was prescribed Lidocaine patches and muscle relaxers and I have been taking Aleve for pain. The pain has subsided a little but I am still in pain. Any suggestions?

Myhealth Team

Jan 20, 2025 at 12:38 PM.

It seems the Red Yeast Rice tablets may have affected your muscles like statins. We recommend stopping them immediately and consulting your doctor for alternative treatments. For pain relief, continue using Lidocaine patches, muscle relaxers, and Aleve as prescribed, but also consider physical therapy and gentle stretching. Follow up with your doctor to monitor muscle health and explore other options.

Thorne

Jan 14, 2025 at 4:54 PM.

Thank you very much for your wisdoms

Myhealth Team

Jan 17, 2025 at 9:04 AM.

We are glad you have liked the information.

BETTYANN SALISBUURY

Jan 13, 2025 at 5:23 PM.

High I just lost 31 pds since Feb 2024 I swim 130 laps a week and walk 11kkl a week my cholesterol has already been good this time it as high up to 7 I don't understand y very disappointed

Myhealth Team

Jan 14, 2025 at 1:12 PM.

Congrats on losing 31 pounds! Cholesterol can still be affected by genetics, stress, diet, and even medications. Even with exercise, certain foods or stress may raise it. Keep up your healthy habits and consider talking to your doctor or a dietitian to fine-tune your approach. Don’t be discouraged!

Dollie Johnson

Jan 7, 2025 at 12:39 AM.

Thanks so much for the great information. This really helped me understand how to lower my cholesterol. I wont to living a good and health life. Thank!!

Myhealth Team

Jan 7, 2025 at 8:18 AM.

You're very welcome! We are glad the information helped you. Wishing you a happy, healthy life ahead! If you have more questions, feel free to ask.

Salih khan

Jan 6, 2025 at 11:59 AM.

Very knowledgeable explaination

Myhealth Team

Jan 6, 2025 at 5:39 PM.

We are glad you have liked the information.

Janis gager

Jan 4, 2025 at 4:13 PM.

I have high ldl but high hdl. Is there a ratio of hdl to ldl which helps a person to exclude the taking of statins?

Myhealth Team

Jan 7, 2025 at 9:18 AM.

A healthy HDL to LDL ratio is ideally 1:3 or lower. However, other factors like total cholesterol, triglycerides, and overall heart health determine whether statins are needed. Consult your doctor for personalized advice.

Gail Goodman

Dec 31, 2024 at 12:42 AM.

Your. Site was very helpful in saying things that I can do to help myself. All I got from the young Dr was statins statins. I do have a cardiologist and I am on 60 mgs for high blood pressure that only occurred at age 70. I have eliminated red meat and cut down on eggs. Like your suggestion of more plant based protein since I to drink ka chase. Thanks for info. Will become more active too I have with much diet effort lost 6 pounds.

Myhealth Team

Jan 8, 2025 at 9:46 AM.

Thank you for your feedback! It's great to hear that the blog was helpful and that you're taking proactive steps for your health. Transitioning to more plant-based proteins and making dietary adjustments like reducing red meat and eggs are excellent choices. Losing 6 pounds is a significant achievement—well done! Becoming more active will further support your heart health. Keep up the good work, and feel free to return for more tips or guidance.

Bea

Dec 30, 2024 at 12:54 AM.

Have been finding lots of interesting information on stress cholesterol. Stress most definitely can contribute to high cholesterol levels.

Myhealth Team

Dec 30, 2024 at 9:27 AM.

You're absolutely right! Stress can indirectly contribute to high cholesterol by triggering unhealthy habits like poor eating, lack of exercise, and even hormonal changes that affect cholesterol levels. Managing stress through mindfulness, exercise, and a balanced diet can support better cholesterol management. Keep exploring and taking steps for a healthier lifestyle!

Lorna Brooks

Dec 29, 2024 at 5:15 PM.

Now that I discovered this which seems helpful and easy to handle. I will definitely incorporate it in managing my bad cholesterol. Am excited for knowledge is power. Thank you

Myhealth Team

Dec 30, 2024 at 9:32 AM.

We are very glad you have liked the information. Please feel free to ask further questions. Thankyou

Priscilla McDowell

Dec 28, 2024 at 1:21 PM.

The information is very helpful

Myhealth Team

Dec 30, 2024 at 10:21 AM.

Thank you! Glad you found the article informative.

Larry Cooper jr.

Dec 27, 2024 at 6:49 PM.

Thank you for that information, I have very high cholesterol and this information eases my mind,thank you.

Myhealth Team

Dec 30, 2024 at 10:39 AM.

You're Welcome! Glad you found the article informative.

Nellie

Dec 7, 2024 at 12:28 PM.

This information had been very helpful Thank you

Myhealth Team

Dec 9, 2024 at 2:02 PM.

We are glad you found the information helpful. If you have any more questions, feel free to ask!

Rutha bailey

Dec 7, 2024 at 2:44 AM.

Can eating too much sweets increase bad cholesterol

Myhealth Team

Dec 9, 2024 at 2:05 PM.

Yes, eating too many sweets can increase bad cholesterol (LDL) levels. High sugar intake can lead to weight gain, higher triglyceride levels, and an imbalance in cholesterol. This can raise LDL cholesterol and lower good cholesterol (HDL), increasing the risk of heart disease. It’s important to consume sweets in moderation and focus on a balanced diet with whole grains, fruits, vegetables, and healthy fats to maintain healthy cholesterol levels.

Sally Jeffery

Nov 11, 2024 at 4:44 PM.

I have been told that my blood sugar levels have risen to 44 (from 41 in two months) and, although my overall cholesterol level is excellent (I take statins), the bad cholesterol has risen. Will the foods you list for reducing the LDL also reduce my blood sugar levels?

Myhealth Team

Nov 16, 2024 at 10:14 AM.

Yes absolutely. You can try these foods to reduce your cholesterol levels. Consult with your doctor regarding this.

Federico Fiallo

Nov 10, 2024 at 12:59 AM.

Very good information. This is what I was looking for.

Myhealth Team

Nov 16, 2024 at 10:37 AM.

Thank you! Glad you found the article informative.

Hutchinson

Oct 29, 2024 at 4:25 PM.

Have just heard my bad cholesterol has go e up so I have taken note to what I have to do

Myhealth Team

Oct 29, 2024 at 6:43 PM.

It's good to hear you're taking proactive steps! Managing cholesterol often includes dietary adjustments like reducing saturated fats, increasing fiber with fruits and vegetables, and choosing heart-healthy fats like those in olive oil or fish. Regular exercise and stress management can also make a big difference. Staying consistent with these changes should help bring those levels down over time.

Esther Grant

Oct 5, 2024 at 3:11 PM.

Thank you for this information I really appreciate my fiancee just had a heart attack so I know what to eat

Myhealth Team

Oct 8, 2024 at 5:54 AM.

You're welcome! We are glad the information was helpful. For heart health, focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those from nuts and fish. Limit saturated fats, trans fats, and salt. It's also important to stay hydrated and maintain a healthy lifestyle with regular exercise. If you have any more questions or need specific dietary recommendations, feel free to ask. Take care!

Donald Schuman

Sep 30, 2024 at 12:04 AM.

I have eaten a minimum of three pints of blueberries every day for two years. For the last three months, I have eaten outside skirt steak almost every night. HDL 74, LDL 40, VDL 11 and triglycerides 60. EAT BLUEBERRIES!!!

Myhealth Team

Sep 30, 2024 at 8:15 AM.

Your lipid profile looks excellent with high HDL and low LDL and triglycerides! Eating blueberries daily likely contributes to this heart-healthy outcome. Keep it up!

Edgar

Sep 20, 2024 at 1:58 AM.

thank you for the valuable information.

MyHealth Team

Sep 20, 2024 at 1:04 PM.

We are glad you found the information helpful. If you have any more questions, feel free to ask!

Elaine

Sep 14, 2024 at 8:49 PM.

Thanks for advice

MyHealth Team

Sep 16, 2024 at 11:58 AM.

You're Welcome!

Anne

Sep 10, 2024 at 6:14 AM.

Very helpful and informative! Easier to understand when specific fruits are described. Thank you

MyHealth Team

Sep 11, 2024 at 3:10 PM.

We are glad you found the information helpful. If you have any more questions, feel free to ask!

Linda Martz

Sep 4, 2024 at 11:50 AM.

I have fatty liver and alpha gal. I weigh 105 and have lost muscle even though I work out at the gym. Any suggestions would be greatly appreciated. I am eating fruits vegetables and tuna. Chicken and salads. Juiceing appke carrots and celery together. Pomegranate next on my list. I'm feeling much better. Not on any meds.

MyHealth Team

Sep 4, 2024 at 5:30 PM.

To manage fatty liver and muscle loss, focus on increasing protein intake with sources like tofu and beans, and include healthy fats such as avocados and nuts. Incorporate strength training exercises to rebuild muscle mass and stay well-hydrated. Avoid alcohol, as it can negatively affect liver health. For personalized advice, consult with a healthcare professional.

Fransisco Rivera

Sep 3, 2024 at 3:34 AM.

I will love more to improve my life and high cholesterol and triglycerides.

MyHealth Team

Sep 5, 2024 at 3:27 PM.

To improve your life and manage high cholesterol and triglycerides, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit saturated fats, trans fats, and sugars. Regular exercise, at least 30 minutes a day, can help lower levels. Additionally, reduce stress, quit smoking if you do, and consult your doctor for medication or supplements if needed. Small, consistent changes can have a big impact on your health.

Ilean Watkins

Aug 31, 2024 at 4:20 PM.

Thanks for the information, my cholesterol is always high. I am definitely going to use lemons and eat the healthy fruits

MyHealth Team

Sep 7, 2024 at 6:34 PM.

That’s a great approach! Lemons and healthy fruits can help manage cholesterol levels. Make sure to also maintain a balanced diet and follow any advice from your healthcare provider.

Beverly Settles Griffin

Aug 28, 2024 at 6:14 PM.

Thank you for this information My cholesterol level has been high for over 20 years I was unaware of these natural fruits that can help lower this cholesterol the medication is great but it causes me to have headaches so to see this information about tea green tea and the different pukes that can help lower the blood pressure I thank you very much these things I would add to my diet

MyHealth Team

Aug 30, 2024 at 7:35 PM.

You're welcome! We are glad you found the information helpful. Adding natural fruits, green tea, and other beneficial foods to your diet can be a great complement to your medication. If you have any more questions or need further advice, feel free to reach out!

Mary I Bahr

Aug 17, 2024 at 4:00 AM.

Very informative. I am also diabetic and A1C 6.5 but this information is very helpful knowing more about what to include in my diet. Thank you

MyHealth Team

Aug 17, 2024 at 11:08 AM.

We are very glad you have liked the information!

SUSAN Dawtry

Aug 15, 2024 at 6:06 PM.

Many thanks for this helpful information, my concern is recently diagnosed with a completely blocked carotid right artery is un operable . I'm 75 and my parents both died aged 76 of strokes. I have always eaten fruit and veg but now follow a stricter diet my statins have been doubled to80mg. So doing all I can to keep healthy including walking more when possible. Sincerely Susan.

MyHealth Team

Aug 17, 2024 at 11:40 AM.

Susan, it's great that you're taking proactive steps to manage your health. Following a strict diet, adhering to your statin regimen, and increasing physical activity are all beneficial for cardiovascular health. Continue working closely with your healthcare provider to monitor your condition and adjust your treatment as needed. Staying active and maintaining a healthy lifestyle can help manage risk factors and support overall well-being.

Gail Jordan

Aug 1, 2024 at 6:46 PM.

This has been very very helpful. I already eat these items but will eat more starting today. Thanks for sharing!!

Myhealth Team

Nov 21, 2024 at 12:23 PM.

Vegetables like spinach, broccoli, Brussels sprouts, kale, carrots, eggplant, and okra are great for lowering bad cholesterol due to their fiber and antioxidant content. Opt for steamed or roasted versions over fried to get the full benefits. Adding these to your diet can improve heart health and naturally reduce cholesterol levels.

Karen OToole

Nov 17, 2024 at 12:37 AM.

This is all very helpful, thank you! Would you happen to have a similar article on vegetables? I would really appreciate having this kind of information on those as well.

MyHealth Team

Aug 1, 2024 at 7:05 PM.

We are glad you have liked the information!

Patricia Martin

Jul 17, 2024 at 10:33 PM.

Has the fruit got to be fresh to reduce cholesterol, or can it be tinned in juice not syrup?

Ann

Aug 13, 2024 at 10:01 PM.

Frozen fruits are less processed than canned. Still watch for added sugar! Bonus 1: Can be like eating ice cream! Try frozen grapes! Bonus 2: if you have banana or grapes about to go bad, toss them in freezer. Slice first if preferred.

MyHealth Team

Jul 18, 2024 at 12:34 PM.

Fresh fruits are generally recommended for their nutritional benefits, including those that can help in managing cholesterol levels. However, fruits canned in juice (not syrup) can also be a reasonable option. Just be mindful of added sugars in canned fruits, even those in juice, as they can contribute to overall sugar intake. If fresh fruits aren't always available, opt for canned fruits packed in natural juice and without added sugars for a healthier choice.