Cholesterol has always been perceived negatively, even though our body actually needs it. Cholesterol as a waxy substance helps build cells, produce hormones, and support digestion. Your liver even makes its own supply. But too much of the wrong kind—low-density lipoprotein (LDL), or “bad” cholesterol—can clog arteries and increase the risk of heart disease and stroke. On the flip side, high-density lipoprotein (HDL), or “good” cholesterol, helps clear out the excess, keeping your cardiovascular system in check.

Diet plays a big role in cholesterol levels. While genetics and lifestyle factors contribute, what you eat can either raise or lower your numbers. And when it comes to managing cholesterol, protein choice matters. Some proteins—especially those high in saturated fats—can spike LDL levels. Others, packed with heart-friendly fats and fiber, help keep arteries clear. Here are ten of the best proteins for lowering high cholesterol.

1. Salmon

Fatty fish like salmon are among the best foods you can eat for heart health. The reason? Omega-3 fatty acids—specifically EPA and DHA—work to lower triglycerides, reduce inflammation, and prevent dangerous plaque buildup in arteries. A 2013 study confirmed that omega-3s can significantly cut heart disease risk. Plus, salmon contains astaxanthin, an antioxidant that may help increase LDL receptors, allowing the body to clear out excess cholesterol more efficiently.

Whether you grill or bake it—salmon is one of the easiest ways to get high-quality protein while actively protecting your heart.

2. Beans

Beans don’t just fill you up—they fight cholesterol at the source. Packed with protein, fiber, and phenolic acids, beans work in multiple ways to prevent cholesterol absorption. According to a 2018 study in Nutrients, the fiber in beans binds to cholesterol in the gut, stopping it from entering the bloodstream and helping your body flush it out naturally.

The best part? Even canned beans retain these benefits. A 2021 study in The Journal of Nutrition found that a daily cup of canned black, navy, or kidney beans helped lower LDL cholesterol in people with high levels.

3. Poultry

Chicken and turkey are leaner alternatives to red meat, making them a heart-friendlier choice. A 2010 Circulation study that followed participants for 26 years found that replacing red meat with poultry reduced heart disease risk by 19%.

That said, not all poultry is created equal. Skinless, white-meat cuts like chicken breast are good option. Avoid fried preparations, and opt for grilling, roasting, or broiling to keep things clean.

4. Tuna

Salmon gets all the attention, but tuna is another omega-3-packed fish that deserves a place on your plate. These healthy fats don’t just lower triglycerides; they also boost HDL levels and improve overall cholesterol balance. A 2015 study in Circulation found that omega-3s even reduce blood pressure and stabilize heart rhythms.

For maximum benefits, choose fresh or canned tuna packed in water rather than oil, and avoid heavy mayonnaise-based dishes like classic tuna salad.

5. Quinoa

This ancient pseudograin is a complete protein, meaning it contains all nine essential amino acids. But its cholesterol-lowering superpower comes from fiber and its role in bile acid metabolism. A 2017 study in Current Developments in Nutrition found that people who ate 50 grams of quinoa daily for four months lowered their triglyceride levels by 36%.

6. Almonds

Nuts, especially almonds, are packed with heart-healthy monounsaturated fats (MUFAs), fiber, and antioxidants. A 2018 review in Nutrients found that a daily serving of about ⅓ cup of almonds significantly lowered total and LDL cholesterol while boosting HDL levels. Plus, they contain flavonoids and phenolic acids that prevent LDL oxidation—a key step in stopping cholesterol from turning into artery-clogging plaque.

Just be mindful of portion sizes—nuts are calorie-dense, so moderation is key.

7. Soy

Soy-based proteins, like tofu, tempeh, and soy milk, contain isoflavones—plant compounds that mimic estrogen’s cholesterol-lowering effects. A Circulation study found that soy protein increases the activity of LDL receptors, helping the body clear out excess cholesterol. Meanwhile, isoflavones act like a mild form of the hormone estrogen, which naturally lowers LDL and increases HDL cholesterol.

Soy is also high in soluble fiber and healthy fats. To get the benefits, add tofu, tempeh, edamame, or soy milk to your diet.

8. Lentils

Lentils pack a punch when it comes to heart health. They’re loaded with fiber, saponins, and polyphenols—all of which lower cholesterol.

A 2024 study in Nutrients showed that the soluble fiber in lentils binds to cholesterol, preventing its absorption. Plus, their polyphenols act as antioxidants, reducing the risk of cholesterol oxidation and plaque formation.

Easy ways to eat them? In soups, grain bowls, or even as a plant-based burger patty.

9. Peanuts

Peanuts (and peanut butter) aren’t just a satisfying snack, they’re also loaded with cholesterol-fighting MUFAs and plant sterols. A 2022 study in Frontiers in Nutrition found that regular peanut consumption significantly reduced triglycerides, while a 2019 review in Biochemistry and Analytical Biochemistry reported that plant sterols in peanuts lowered LDL cholesterol by 14%.

Just be careful with peanut butter—many commercial brands are loaded with added sugars and hydrogenated oils. Opt for natural peanut butter without added sugars and hydrogenated oils to maximize heart benefits.

10. Dairy

Dairy’s effect on cholesterol depends on the type. Low-fat dairy is linked to better heart health, with a 2011 Circulation study showing a 13% lower heart disease risk when swapping red meat for low-fat dairy.

However, fermented dairy like yogurt and kefir may offer cholesterol-lowering benefits regardless of fat content. A 2018 Foods review found that probiotics in fermented dairy improve cholesterol markers.

To balance benefits, choose reduced-fat dairy for regular consumption and include fermented options for gut and heart health.