The 10 Healthiest Proteins That Can Help Lower High Cholesterol

Cholesterol is a waxy fat that plays numerous roles in your body. It is so important that, besides the cholesterol you get from foods, your liver produces its own share too. However, as with many things, too much cholesterol can be problematic. When cholesterol levels rise, especially low-density lipoprotein (LDL) or "bad" cholesterol, fatty deposits can accumulate in the arteries, increasing the risk of heart attacks and strokes. In fact, high cholesterol is a significant risk factor for heart disease. On the other hand, high-density lipoprotein (HDL) or "good" cholesterol helps remove excess cholesterol from the bloodstream, reducing these risks. While multiple factors can influence your blood cholesterol levels, what you eat plays an essential role, and among the three macronutrients, your choice of proteins can be either beneficial or detrimental to your blood cholesterol management.

Proteins are essential for overall health. They support growth and development, immunity, and tissue repair and take part in countless metabolic processes. Yet, not all proteins are equal, nor do they affect your cholesterol levels the same way. Animal-based proteins are your primary dietary cholesterol source. Some of them, such as red and processed meats, are high in saturated fats, which may contribute to increased LDL levels. However, lean animal proteins like fish, skinless poultry, and some dairy products can be part of a heart-healthy diet. Similarly, plant-based proteins are naturally cholesterol-free and often rich in nutrients that help lower LDL. This article explores 10 of the healthiest proteins that can actually improve your cholesterol levels.

Unlike red meats and processed proteins that can contribute to high LDL cholesterol, salmon provides heart-friendly nutrients that actively support heart health, of which two key compounds stand out: omega-3 fatty acids and astaxanthin. Starting with the well-researched omega-3 fatty acids, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), a 2013 study in the Indian Journal of Endocrinology and Metabolism explains that these are essential fats that reduce the risk of heart disease by lowering triglyceride levels. Plus, they also lessen inflammation and decrease platelet aggregation, reducing plaque buildup and effectively preventing the blockage of important arteries.

On the other hand, astaxanthin, the carotenoid pigment responsible for the fish's rich and unique pink-orange color, has shown beneficial effects in both animal and human studies. For instance, a 2016 review in Marine Drugs shares that, in mice, the compound helped manage high blood cholesterol by increasing the levels of LDL receptors. This enhances the body's ability to remove excess LDL cholesterol from the bloodstream. Similarly, astaxanthin's effect in a 12-week human study showed that a daily intake of 12-18 milligrams resulted in lower triglyceride levels, while just 6–12 milligrams helped increase HDL cholesterol levels. For reference, farmed Atlantic salmon contains roughly 6–8 milligrams per kilogram (mg/kg) of this pigment. Thus, whether you prefer your salmon grilled, baked, or raw, by adding it to a balanced diet, you could benefit from these protective compounds while obtaining high-quality protein.

Beans are an all-time favorite plant-based protein source for those following vegan and vegetarian diets, and for good reason, seeing that besides being extremely versatile, they pack a punch of protein and fiber. For example, a one-cup serving of black beans provides 15 grams of protein and just about the same amount of fiber. According to a 2018 study in Nutrients, both protein and fiber, together with a group of antioxidants called phenolic acids, play key roles in helping reduce cholesterol levels. Bean proteins inhibit cholesterol absorption in the gut via multiple mechanisms. One such mechanism also applies to beans' fiber and phenolic acid content, as all three compounds have been found to bind to cholesterol molecules in the intestine, making it virtually impossible for your body to absorb. Thus, they reduce overall cholesterol levels by promoting its excretion through the digestive system.

Want even better news? You can also reap these beneficial effects even when consuming multiple varieties of canned beans. Per a 2021 study in The Journal of Nutrition, eating a one-cup serving of either black, navy, pinto, dark red kidney, or white kidney canned beans daily for one month helped lower both total cholesterol and LDL cholesterol in people with high LDL levels. So, regardless of which type of bean is your favorite or whether you have time to soak them overnight, improving your cholesterol levels just got a lot easier with beans.

Poultry, such as chicken and turkey, is often considered a healthier protein choice than red meat, especially for those looking after their heart health, and research appears to back the claim up. One 26-year-long study published in 2010 in Circulation found that replacing a daily serving of red meat with poultry was linked to a 19% risk reduction for heart disease. Per the study, when red meat is swapped for other leaner alternatives, levels of saturated fats also tend to decrease, offering a potential explanation for the beneficial effect. However, the heart-health benefits of poultry depend largely on the cut and preparation method, as not all poultry cuts are equally heart-friendly.

Skinless, white meat, such as chicken breast, is one of the leanest options, providing high-quality protein with a low cholesterol count. In contrast, darker cuts like chicken thighs contain significantly more cholesterol and may have a greater impact on your blood cholesterol levels. Besides choosing the right cut and removing the skin when possible, how you prepare your poultry can also make quite a difference. For example, to make the most out of poultry's heart-healthy benefits, avoid consuming fried chicken or turkey or dishes cooked with excessive butter, cream-based sauces, or heavy breading, which could potentially negate its advantages over red meat. Additionally, you can enhance your poultry's flavor with wine, fruit juices, or marinades instead of using its own drippings when broiling or roasting it.

When thinking of omega-3 fatty acid fish sources, many automatically jump to salmon or fish oil, and while both are exceptional sources, tuna is another fatty fish that provides plenty of these healthy fats known for helping regulate cholesterol levels and reduce heart disease risk. Besides lowering triglyceride levels, omega-3 fatty acids contribute to heart health by raising your HDL cholesterol (the helpful kind). In addition, they do so much more for your heart than just improve your overall cholesterol balance. For example, according to a 2015 study in Circulation, omega-3s also reduce blood pressure and the risk of abnormal or erratic heart rhythm and atherosclerosis or platelet aggregation.

Beyond its omega-3 content, tuna is also a lean source of protein, packing 24 grams in a three-ounce serving while keeping its total fat count to a single gram. This means it provides plenty of the good without the high levels of saturated fat found in some red meats. Yet, once again, choosing the right cooking method matters. Opting for grilled, broiled, steamed, or even canned tuna in water is one of the healthiest ways to eat the fish. In contrast, tuna packed in oil, deep-fried, or prepared with heavy mayonnaise in dishes like tuna salad may add unnecessary fats that could counteract its benefits. Some easy ways to incorporate tuna into your meals include enjoying it in salads, wraps, and sandwiches or as a main dish served with a side of veggies and your favorite carb.

Quinoa is a highly nutritious pseudograin that offers multiple benefits for your health. In fact, given its nutrient density and plethora of valuable health effects, it has become popularly labeled as a superfood, and it can be particularly beneficial for those looking to lower their cholesterol levels. According to a 2017 study in Current Developments in Nutrition, when adults with excess weight ate a daily dose of 50 grams of quinoa seeds for roughly four months, they achieved a 36% reduction in triglyceride levels. This, per the study, is an important accomplishment, given the belief that when triglyceride levels in the blood increase by one millimole per liter (mmol/L), the risk of having a heart-related problem may go up by about 32% in men and 14% in women.

While research is still inconclusive as to why quinoa might have such an impactful effect, the study suggests that it might be linked to its high fiber content, along with its role in bile acid metabolism, both of which contribute to reducing LDL cholesterol levels by promoting its fecal excretion. Moreover, evidence suggests that you might not have to eat quinoa seeds to take advantage of the pseudograin's benefits. A 2020 study in the European Journal of Nutrition reported a significant reduction in total and LDL cholesterol levels when consuming quinoa flour-based biscuits. Beyond its cholesterol-lowering benefits, quinoa is a complete protein, providing all nine essential amino acids, making it an excellent plant-based alternative to animal proteins high in saturated fat.

Almonds are a heart-healthy food that can help lower high cholesterol thanks to their unique nutrient composition, and, believe it or not, while most consume them for their healthy fats, they're also a relatively good source of plant-based protein, packing a whopping 27 grams of this nutrient per cup. Speaking of their nutrient composition, a 2018 review in Nutrients explains that almonds are also rich in healthy monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), magnesium, potassium, vitamin E, and fiber, all of which contribute to their heart-healthy effects. Eating a daily serving of just ⅓ of a cup (45 grams) of almonds might significantly reduce total and LDL cholesterol and triglyceride levels in people with high cholesterol.

Meanwhile, a 2024 review in Nutrients adds that almonds also contribute to heart-protective effects by increasing HDL cholesterol levels and enhancing HDL's ability to remove cholesterol from unwanted places. When studying their cholesterol-lowering effects, the focus centers on almond's healthy fats, fiber, and antioxidant content, namely flavonoids and phenolic acids. While MUFAs and PUFAs help improve cholesterol levels and fiber keeps it from being absorbed, antioxidants prevent LDL cholesterol from oxidizing. Per a 1993 article in the British Medical Bulletin, oxidized LDL is more likely to stick to artery walls, increasing the risk of atherosclerosis and, with it, the risk of heart attacks and stroke. Adding almonds to your diet can be deliciously simple: try tossing them in salads, mixing them with yogurt and fruit, snacking on them, or smearing almond butter over toast.

With its combination of protein, isoflavones, soluble fiber, and beneficial fats, soy is a nutritious plant-based protein option that offers numerous ways to lower blood cholesterol levels. According to an article published in Circulation in 2000, some of the mechanisms by which soy protein improves cholesterol levels include its effects on hormones, LDL receptors, and bile acid metabolism. Starting with its hormonal effects, soy's amino acid profile lowers insulin and glucagon levels. This helps slow down your body's internal fat production (lipogenesis), contributing to better cholesterol control. Next, soy protein increases the activity of LDL receptors, which helps clear out excess LDL cholesterol, reducing its buildup in arteries. Lastly, since soy proteins increase bile acid excretion, the liver uses more cholesterol to make new bile acids, leading to a drop in LDL cholesterol levels as the liver pulls more LDL cholesterol from the blood.

Besides soy protein's effects, soy isoflavones, which are plant compounds that act similarly to the hormone estrogen, also contribute to the protective effects by tricking the body into confusing them for estrogens, which naturally lower LDL cholesterol and increase HDL cholesterol. Furthermore, per a 2017 review in Nutrients, soy's fiber and fat content, namely lecithins and phospholipids, act similarly when helping reduce cholesterol levels by binding themselves to cholesterol molecules, inhibiting their absorption while facilitating their excretion. Including soy-based foods, such as tofu, tempeh, edamame, or soy milk, can be a simple, natural, and effective way to support cholesterol management.

Tiny but mighty, lentils are a nutritious legume that has been around for centuries, becoming a staple ingredient in households around the world. Thanks to their soluble fiber, saponins, and polyphenols, they might do more for your heart health than you imagined. On the one hand, by providing over 15 grams per cup, lentils are a superb source of dietary fiber, of which their soluble fiber content plays a key role in managing cholesterol levels. When consumed, soluble fiber forms a gel-like substance in the digestive tract that binds to cholesterol and prevents it from being absorbed into the bloodstream, effectively lowering total and LDL cholesterol levels. A 2024 study published in Nutrients adds that since fiber also binds to bile acids, it hinders their return to the liver, which forces the liver to draw cholesterol from the blood to produce more, further contributing to blood cholesterol reductions.

Also, a 2022 review in Pharmaceuticals explains that lentils are a great source of saponins, which are bioactive compounds known for their cholesterol-lowering effects. Like soluble fiber, saponins bind to cholesterol molecules in the gut, forming a tight saponin–cholesterol complex, making it virtually impossible for your body to absorb. Lastly, lentils' polyphenols (a group of antioxidant compounds) offer their own cholesterol-reducing effects that also contribute to the legumes' heart-friendly benefits. Give lentils a try by preparing them in soups, adding them to bowls, or even making some lentil burgers for a plant-based meat alternative.

Peanuts are way more than just a salty mid-afternoon treat. Besides packing almost 7 grams of protein per ounce, which is the protein equivalent to eating one large egg, a 2022 study in Frontiers in Nutrition explains that they are rich in MUFAs (mainly oleic acid) and plant sterols, both of which can help lower cholesterol levels and support heart health. In fact, the study found that peanut intake resulted in a significant reduction in triglyceride levels, and the results extended to peanut butter intake as well. When it comes to oleic acid, a 2020 review in Biomolecules states that research strongly links this MUFA to improved heart health, likely due to its effect in helping keep arteries clear of LDL cholesterol, which, consequently, reduces the risk of atherosclerosis.

Regarding peanut plant sterols, which are cholesterol-like compounds that naturally compete with actual cholesterol for absorption in the gut, a 2019 review in Biochemistry and Analytical Biochemistry found that they might help reduce total cholesterol levels by 10% and LDL cholesterol levels by 14%. As you can see, adding peanuts to your days provides multiple heart-protective effects. However, keep in mind that if you choose to do so through peanut butter, selecting the right one is crucial, as many commercial options can be full of added sugars and oils, such as hydrogenated or partially hydrogenated fats, which would ultimately counter the food's heart-healthy properties.

When it comes to dairy and cholesterol management, opinions are divided. Some evidence suggests low-fat dairy products are the best choice for heart health, while others highlight the benefits of fermented dairy products in improving cholesterol levels. For example, according to a 2011 study in Circulation, substituting a daily serving of red meat with low-fat dairy was associated with a 13% reduction in heart disease risk. However, the Heart Foundation points out that other studies haven't found a difference in cholesterol levels between whole- and low-fat dairy intake. Thus, they opted for a better-safe-than-sorry approach, stating that due to dairy's natural saturated fat content, people with high cholesterol levels would benefit more from choosing reduced-fat products, which include skim milk, low-fat yogurt, and reduced-fat cheese.

On the other hand, according to a 2018 review in Foods, research suggests that fermented dairy products, such as yogurt, kefir, and some cheeses, may have cholesterol-lowering effects, regardless of fat content. In fact, per the review, fermented dairy intake is linked to lower LDL cholesterol levels, and they continue to take care of your heart by improving blood pressure and reducing the risk of heart disease. This is likely because fermented dairy contains probiotics and other bacterial metabolites, which reach your gut alive, where they seem to act directly upon cholesterol markers. However, the exact mechanisms are still unknown. Ultimately, the best choice may depend on individual health goals and dietary preferences. Yet, including a mix of low-fat and fermented dairy as part of a balanced diet may be the most effective approach.