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Vegetables that Lower Cholesterol

Vegetables that Lower Cholesterol

It isn’t hard to eat your way to high cholesterol, but fortunately there are a lot of foods that can help support healthy cholesterol levels. The American Heart Association (AHA) recommends 4 to 5 servings of veggies every day. By tweaking your diet by adding more vegetables, you can support healthy cholesterol levels and help improve your overall heart health. Learn about MegaRed’s favorite vegetables that support healthy cholesterol levels and learn tips on incorporating these veggies into your diet.


Avocados are nutrient rich and a great source of fiber, both of which help keep cholesterol levels in check, but avocados a great for a heart healthy diet because it is full of monounsaturated fat. Monounsaturated fat helps support a better balance of the “bad” LDL cholesterol and the “good” HDL cholesterol – that’s way better than anything the saturated fats and trans fats found in commercial foods can offer you.[1]

Tip: Many people eat avocados in guacamole with high sodium and high-fat tortilla chips. Try avocado on sandwiches, mixed in with your salad, or as a substitute for butter when baking. 

Soy Protein and Edamame

A great way to support healthy cholesterol levels is to replace many fatty meat and dairy products with soy. Just 25 grams of soy protein a day can help support healthy levels of cholesterol. [2] Edamame are green soybeans with a buttery taste. They’re high in soluble fiber and in isoflavones, a plant compound that supports healthy cholesterol levels.

Tip: To get your daily 25 grams, mix in tofu and edamame in stir fry for dinner, or replace the milk in your cereal with soy milk. Eating soy is a great low-calorie way to get your protein and support healthy cholesterol levels.


The soluble fibers in okra (in the form of pectins) has helped support health levels of cholesterol in animal studies.[3]

Tip: Okra is becoming more popular because it grows perennially in warmer climates and it is relatively simple to grow. Try it out in your garden or pick up a few at the grocery store.


Like okra, the soluble fibers in eggplant help to support healthy cholesterol levels.[4]

Tip: Eggplant is a great substitute for many classic meals. Try making eggplant parmesan instead of chicken parmesan for a heart-healthy meal. 


Tomatoes are rich with lycopene, a plant compound that may have a healthy effect on LDL cholesterol levels. Prepared tomatoes are even better – research shows that the body absorbs lycopene more efficiently when tomatoes are processed or cooked.[5]

Tip: Tomatoes are an easy addition to your diet. Get tomato sauce on your pasta, drink tomato juice, or add a can of tomatoes to your soup recipe.

If you're looking to support healthy cholesterol levels, adding more vegetables to your diet is one of the first steps you need to take. Talk to your doctor to learn more about these vegetables that support healthy cholesterol levels, and see if MegaRed can supplement your heart health regimen.






**SIMOPOULIS 2011/P204/A, B (SIMOPOULIS AP MOL. NEUROBIOL. 2011/44:203-215)

† Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. ♦The MegaRed 3X formulation uses a self microemulsifying drug delivery system (SMEDDS) technology to support high absorption. Studies show that applying the SMEDDS technology to highly concentrated fish oils dramatically improve the absorption of both EPA and DHA


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