When it comes to lowering LDL cholesterol naturally, there’s a lot of noise out there. But after over two decades helping patients reclaim their cardiovascular health, I can tell you with confidence: two humble, affordable, and widely available foods stand out above the rest. Backed by solid clinical research, these two dietary staples can significantly lower your LDL cholesterol levels—and they do it without drugs, supplements, or side effects.

If you care about your heart—and I know you do—these are the foods you need to be eating daily. If you would rather watch the video on this topic, click here.

Why Lowering LDL Cholesterol Matters

LDL cholesterol (commonly referred to as “bad cholesterol”) plays a central role in the development of atherosclerosis—the gradual hardening and narrowing of arteries that underpins heart attacks, strokes, and other serious cardiovascular events. While not the only factor contributing to heart disease, lowering LDL cholesterol is one of the most well-proven strategies to reduce cardiovascular risk.

And while statins can lower LDL, not everyone wants—or needs—to start with medication. In functional medicine, we always ask: What can we do with lifestyle first? These two foods are your answer.

Food #1: Beans and Lentils — The Unsung Heroes of Heart Health

Beans and lentils are some of the most underappreciated superfoods in the modern diet. These nutrient-rich legumes are high in:
– Soluble fiber
– Plant-based protein
– Resistant starches and complex carbohydrates

And together, these compounds work synergistically to lower LDL cholesterol and support cardiovascular health in more ways than one.

The Soluble Fiber Advantage

Soluble fiber has the unique ability to bind cholesterol in your digestive system, preventing it from being absorbed into your bloodstream. It also binds bile acids—compounds made by the liver using cholesterol—and carries them out of the body via your stool.

This means less cholesterol recycled in your system and more pulled from your blood to make new bile. That results in a natural reduction in LDL levels.

Resistant Starch = Improved Blood Sugar and Insulin Balance

Beans are also rich in resistant starches—carbohydrates that resist digestion and support a healthy gut microbiome. These compounds help stabilize blood sugar and insulin levels, which is critical because insulin resistance is a major contributor to both cardiovascular disease and systemic inflammation.

Clinical Research on Beans and LDL

In a study published in the Canadian Medical Association Journal, just one serving of beans per day—about ½ cup—was shown to lower LDL cholesterol by an average of 5%. That’s without any medication, and with no adverse effects.

And the best part? It doesn’t matter what kind of beans you choose. Black beans, navy beans, lentils, chickpeas—pick your favorite and enjoy.

Food #2: Oats — The King of Cholesterol-Lowering Grains

Oats have long held the crown for their heart-health benefits, and for good reason. They contain a unique type of soluble fiber called beta-glucan, which is particularly powerful when it comes to reducing LDL.

How Beta-Glucan Works

Beta-glucan acts like a sponge in your gut. It binds to bile acids (remember, made from cholesterol) and prevents them from being reabsorbed in your small intestine. This does two things:
1. Forces the body to eliminate cholesterol via the stool
2. Triggers the liver to pull more LDL cholesterol from your bloodstream to create new bile acids

This dual-action process makes beta-glucan one of the most effective natural compounds for LDL reduction.

How Much Oats Do You Need?

Clinical trials consistently show that 3 grams of beta-glucan daily—equivalent to about 1½ servings of oats—can reduce LDL cholesterol by up to 10%. That’s a massive return for a bowl of oatmeal.

And when combined with the 5% LDL reduction from beans? You’re looking at a potential 15% drop in LDL levels—just from food.

How to Eat for Maximum Impact

The beauty of this approach is in its simplicity. You don’t need to overhaul your entire diet. Just build your daily meals around these two foods.

Here’s what that could look like:
– Breakfast: Oatmeal with cinnamon and berries
– Lunch or Dinner: A hearty bean-based soup, lentil salad, or black bean tacos
– Snacks: Hummus with veggies, oat-based energy balls, or lentil crackers

Consistency is key. The benefits build over time, and within 8–12 weeks, most of my patients see dramatic improvements in their LDL levels—even without supplements or medication if they are consistent with intake on a daily basis.

Real-World Results from My Clinic

Every single patient I’ve worked with who consistently includes beans and oats in their daily diet experiences meaningful reductions in LDL cholesterol.

We’re not talking about slight improvements. I’ve seen people drop their LDL levels by 20%, reduce inflammation markers, and improve insulin sensitivity—just from including simple food recommendations like the ones laid out in this blog.

Know Your Numbers, Know Your Risk

Of course, cholesterol is just one piece of the cardiovascular health puzzle. That’s why I encourage everyone to go beyond the standard cholesterol test.

If you’re serious about preventing heart disease naturally, you need to understand the deeper drivers of cardiovascular risk—like inflammation, insulin resistance, oxidative stress, and lipoprotein(a). And I’ve created an ebook to help you do just that:

This resource breaks down the advanced labs I use in my clinic with patients and explains what your results really mean. I lay out the exact information I share with patients in my clinic everyday including not just the reference ranges but also the optimal ranges. Standard tests are decades behind the science when it comes to knowing your risk and predicting cardiovascular disease years before it happens. And because heart disease is the #1 risk of death for every American, there is no other health issue that is more important. Your journey to a healthier, longer life starts with this ebook : The Essential Blood Tests for Heart Health.

Food is Medicine

If there’s one message I want you to walk away with, it’s this:

Your daily food choices are one of the most powerful tools you have to prevent heart disease.

Beans and oats aren’t flashy. They’re not new. But they’re clinically validated and incredibly effective when used consistently. And that’s what naturopathic medicine is all about—giving you tools that work, rooted in science, and grounded in nature.

Try it for yourself. Add ½ cup of beans and a bowl of oats to your day, and see what happens on your next cholesterol test. Your heart will thank you.

Dr. Kevin Passero, ND