Below are expert-recommended diets for effectively managing cholesterol and supporting heart health.

Therapeutic Lifestyle Changes (TLC) Diet

The Therapeutic Lifestyle Changes program developed by the National Heart, Lung and Blood Institute combines diet, exercise and weight management to improve cholesterol. The diet focuses on the following, according to Dr. Serwer:

• Limiting saturated fat to less than 7% of total daily calories
• Keeping dietary cholesterol below 200 milligrams per day
• Adding 5 to 10 grams of soluble fiber intake per day, building up to a daily goal of 10 to 25 grams of soluble fiber per day
• Eating omega-3-rich fish like salmon at least twice per week
• Limiting daily sodium intake to 2,300 milligrams
• Consuming foods with plant sterols and stanols

Plant stanols and sterols (also called phytosterols) help block cholesterol from being absorbed by the digestive tract, which helps lower LDL cholesterol, notes the National Heart, Lung and Blood Institute. These compounds are found in whole grains, legumes, nuts and oils like olive and avocado oil. Some foods like certain kinds of margarine and orange juice have added phytosterols that can help with cholesterol, notes Dr. Serwer.

Portfolio Diet

The portfolio diet is a well-studied plant-based diet designed to lower cholesterol, says Dr. Serwer. It encourages consuming soluble fiber, soy-based foods, phytosterols and nuts, explains Yelena Wheeler, a Los Angeles-based registered dietitian nutritionist and nutrition writer. The portfolio diet is associated with a lower risk of cardiovascular disease and more favorable cholesterol levels and inflammation markers, according to a 2023 review.

Specifically, the portfolio diet emphasizes:

• Plant proteins like soy and other legumes
• Viscous fiber such as oats, barley, apples, citrus fruits and berries
• Nuts and seeds
• Foods rich in monounsaturated fats, like avocados
• Fruits
• Vegetables

Mediterranean Diet

The Mediterranean diet shines for its whole foods focus, say Fodor and Wheeler. The diet features fruits, vegetables, whole grains, legumes, nuts, seeds and olive oil as the primary fat source, and low to moderate amounts of eggs, fish, poultry and dairy.

Recognized as a healthy eating plan by the American Heart Association (AHA), the Mediterranean diet can lower high cholesterol and high blood pressure. A 2020 systematic review comparing 14 dietary patterns found the Mediterranean diet to be the most effective for lowering LDL cholesterol among people living with obesity or excess body weight.

The AHA also notes the diet is inherently low in cholesterol and may be easier to implement compared to a diet with a specific cholesterol intake target.

DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is another healthy eating plan proven to support heart health, says Fodor. The diet helps with weight loss, blood pressure control and high cholesterol, according to a 2021 meta-analysis.

Fruits, vegetables, whole grains, non-fat or low-fat dairy products, fish, poultry, beans and nuts are encouraged and high-saturated fats, sweets and sugar-sweetened beverages are limited.

Based on these recommendations, the National Heart, Lung and Blood Institute notes what daily and weekly servings may look like while on a 2,000-calorie DASH diet:

• Grains: Six to eight daily servings
• Meat, poultry and fish: Six or less daily servings
• Fruits and vegetables: Four to five daily servings of each
• Low-fat or fat-free dairy products: Two to three daily servings
• Fats and oils: Two to three daily servings
• Sodium: No more than 2,300 milligrams per day
• Nuts, seeds, beans and peas: Four to five servings per week
• Sweets: Five or less weekly servings