A proper diet, they all agree, tops the list. One of the biggest trends in diet and nutrition advice is a movement away from talking about specific micronutrients and optimal daily servings of this or that food group. Instead, nutrition experts now talk a lot more about broad patterns of healthy eating.

This means limiting certain foods while prioritizing others, rather than trying to hit narrow targets. It should be a meaningful and purposeful change you can extend throughout your life. In this spirit, he says one of the most important changes you can make is to pack your meals with lots of fresh fruits, vegetables, nuts, and whole grains.

Many of the most effective and evidence-backed cholesterol-lowering eating plans—like the Mediterranean diet —prioritize these foods, he says. Meanwhile, reducing your intake of animal products—especially red meat and processed dairy foods—is a move that research has repeatedly tied to cholesterol improvements.

She mentions red meat, butter, and dairy as foods people should aim to cut down on—not eliminate necessarily, but reduce—if they want to improve their cholesterol. Many Americans consume saturated fats , from eggs and dairy products to red meat, with almost every meal.

This sort of immoderation is a problem. Some experts have argued that saturated fats get blamed for health problems that are likely caused by processed meats, refined carbohydrates like those found in sugary or packaged foods , and the trans fats in fast foods and some packaged snacks.

On the other hand, experts generally agree that trading saturated fats for some of the healthy foods mentioned above—such as fruits, vegetables, and nuts—is a highly effective way to improve your cholesterol scores and heart health.

She adds that protein-rich soy-based products—from tofu to soy milks and yogurts—may also be good substitutes for meat, butter, milk, and other conventional saturated fat sources.

This is unfortunate because research stretching back several decades has linked soy to improved heart health and lower blood cholesterol levels. Exchanging foods with hooves for foods with feathers or flippers is another good idea.

In particular, fatty fish such as salmon, mackerel, and herring are heart-healthy choices. On the other hand, experts say fish oil—a popular health supplement—is not a helpful addition to your regimen. She says that some prescription fish oil supplements can help lower triglycerides, so doctors sometimes recommend them.

But commercial fish oil supplements have been linked to an increased risk for abnormal heart rhythms and should be avoided. Last but not least, Cho says that getting plenty of fiber in your diet—something most Americans fail to do—is extremely important. But supplements can also help you get there.

Sweet potatoes, butternut squash, parsnip and other good-for-you tubers are lower in calories , filled with fiber, and chock-full of potassium and beta-carotene, both of which protect against heart disease.

Low in calories but rich in fiber, pumpkin is an antioxidant-rich, seasonal swap for sweet potatoes. RELATED: How to Buy and Bake Perfect Sweet Potatoes. Oats contain a type of soluble fiber called beta-glucan , which is linked with lowering LDL levels, according to the British Journal of Nutrition.

It does this by absorbing water in your GI tract and removing excess saturated fat before it enters your bloodstream. Because they're rich in heart-healthy unsaturated fats and fiber, avocados can help reduce your risk of cardiovascular disease and stroke. Clinical trials have consistently found that eating avocados can lower your LDL cholesterol , with a beneficial effect on lipid and lipoprotein profiles.

Extracted from the pulp of the avocado fruit, avocado oil carries many of the same benefits; it's loaded with heart-healthy monounsaturated fats which can help reduce high-blood pressure and cholesterol. Whether you go fresh or canned, eating at least two servings of tuna per week can help slow the growth rate of plaque, according to the American Heart Association.

The omega-3 fatty acids found in fish can also decrease triglyceride levels, another risk factor for heart disease. RELATED: 16 Salmon Dinners That Are Super Healthy.

This Mediterranean diet staple is chock-full of monounsaturated fatty acids, the type of fat linked with improving total cholesterol levels.

Specific compounds in olives may also limit the initiation of the inflammatory process — another high cholesterol-promoting risk factor. Plus, olive oil is packed with antioxidants like other plant-based oils : canola, avocado, flaxseed, peanut, sesame, coconut and walnut. These fiber-rich grains provide similar cholesterol-lowering benefits as oats, but our favorite thing about B grains is their versatility.

Try buckwheat noodles or buckwheat flour in pancakes , barley in soups , and bulgur in salads and cereal for a healthy dose of soluble fiber.

While research has linked soybeans , tofu , and soy milk with lower cholesterol , edamame is another delicious way to help decrease bad cholesterol by replacing other proteins typically high in saturated fat. Since edamame is also full of fiber, it can help curb cravings too.

Filled with plant-based antioxidants and minerals, protein-packed unsweetened soy milk can help improve your lipid levels. Unsweetened versions cut back on sneaky sources of added sugar, so use it in your morning latté for a cholesterol-lowering caffeine boost.

Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the book Dressing on the Side and Other Diet Myths Debunked.

Caroline is a writer and editor with almost a decade of experience. From to , she held various editorial positions at Good Housekeeping , including as health editor, covering nutrition, fitness, wellness, and other lifestyle news.

She's a graduate of the Medill School of Journalism and dreams of the day Northwestern will go back to the Rose Bowl. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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