Cholesterol is one of those things you don’t think about until your doctor raises an eyebrow at your blood work. And suddenly, you’re googling things like “what even is LDL” and “how much oatmeal is too much?” But here’s the good news: according to TikTok’s favorite doctor, @doctorsood (aka Dr. Sood, M.D.), you don’t have to completely flip your life upside down to start making real changes. In fact, you can start with your next meal.In a recent video, Dr. Sood broke down seven simple foods that can help lower cholesterol, Express UK reported. They’re not weird supplements or expensive powders. These are regular foods you probably already like—or at least tolerate—and you can slip them into breakfast, lunch, dinner, or even snacks. So, if you’ve been told to “watch your cholesterol,” or you just want to take care of your heart without making it a full-time job, this is for you.
Oatmeal: The unsung breakfast hero
You probably saw this coming. Oatmeal is basically the poster child of heart-healthy foods. And it totally deserves the hype. Oatmeal is rich in soluble fiber—especially a type called beta-glucan—that helps soak up bad cholesterol (LDL) in your gut and flush it out before it hits your bloodstream. It’s the ultimate breakfast go-to. Make it sweet with some berries (more on those in a sec) or go savory with a soft-boiled egg and avocado. If you’re feeling lazy, overnight oats are your friend. No stove required.You can even use oats in smoothies, pancakes, or homemade granola bars. It doesn’t have to be a soggy bowl every time.
Avocado: The trendy fat that loves your heart
Avocados aren’t just for Instagram toast. They’re packed with healthy monounsaturated fats, the kind that help boost your good cholesterol (HDL) and lower the bad stuff.The fat in avocados actually helps shift the balance in your cholesterol profile, while their fiber content pulls double duty on the LDL front. Spread it on toast, toss it in a salad, slice it onto a grain bowl, or just eat it with a spoon and a sprinkle of salt (we’ve all been there). Guacamole? Obviously yes.
Almonds: Your new favorite snack
Almonds are the snack that keeps on giving. A handful a day can actually help lower LDL cholesterol and reduce inflammation, which is a win-win. Almonds are full of heart-healthy fats, fiber, and plant sterols that naturally lower cholesterol absorption. Grab a handful raw or roasted (just watch the salt). Toss them in oatmeal, yogurt, or a smoothie bowl. Almond butter? Absolutely. Just stick to the kind with minimal ingredients.
Soy: The underdog protein that deserves attention
Soy often gets mixed reviews, but when it comes to cholesterol, it’s a quiet overachiever. Soy contains compounds called isoflavones, which mimic estrogen and may help lower cholesterol. Plus, soy protein has been shown to reduce LDL levels when used in place of animal protein. Think tofu stir-fries, edamame as a side dish, soy milk in your smoothie, or even a miso soup. Don’t like tofu? Try crispy baked cubes—you might change your mind.
Berries: Sweet, tart, and super effective
Berries aren’t just pretty—they’re packed with antioxidants and fiber that help your heart stay happy. The polyphenols in berries help lower inflammation and improve blood vessel function. Plus, that fiber slows down the absorption of cholesterol. Throw them on your oatmeal, blend them into smoothies, add them to yogurt, or just snack on them straight. Frozen berries work just as well if you’re on a budget.Strawberries, blueberries, raspberries—pick your poison. They’re all stars.
Salmon: The fatty fish that does good
If you’re into seafood, salmon should be in your weekly rotation. It’s loaded with omega-3 fatty acids, which do all sorts of good things for your heart. Omega-3s reduce triglycerides, improve HDL cholesterol, and help reduce inflammation—basically a triple threat against heart disease. Grilled, baked, air-fried, or even raw (hello, salmon sushi). Pair it with some greens and a squeeze of lemon, and you’ve got a solid dinner.Not a fan of salmon? Try sardines, mackerel, or trout. Same benefits, different flavor.
Olive oil: Liquid gold for your arteries
Olive oil isn’t just for salad dressing. This staple of the Mediterranean diet is loaded with heart-healthy fats. Extra virgin olive oil is rich in monounsaturated fats and antioxidants that help reduce LDL cholesterol without lowering the good stuff. Drizzle it on roasted veggies, dip some whole-grain bread in it, or whisk it into salad dressing. Just don’t go overboard—yes, it’s healthy fat, but it’s still fat.
So, how do you start?
The beauty of Dr. Sood’s list is that none of these foods are exotic or hard to find. They’re not part of some short-lived “detox” diet. They’re just regular, real foods you can slide into your day without much thought.Instead of obsessing over what to cut out, try focusing on what to add in. Swapping butter for olive oil, snacking on almonds instead of chips, or throwing some berries on your breakfast can actually make a difference. It’s about small shifts that add up.Lowering cholesterol doesn’t have to mean skipping meals or choking down boiled vegetables. And hey, if it tastes good, fits into your routine, and helps you dodge statins a little longer? That’s a win.
