Heart Foundation of New Zealand Lists Seven Foods That May Lower Cholesterol
By cocosomers // 2026-08-17
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The Heart Foundation of New Zealand identifies seven foods that may lower LDL cholesterol, according to a guidance page on the organization's website. "There's good evidence that following a heart-healthy diet can improve your cholesterol and heart health," the foundation said. The list includes oats and barley, vegetables and fruit, foods rich in heart-healthy fats, legumes and beans, nuts and seeds, and sources of plant sterols. According to the foundation, the foods work in different ways and should be part of an overall eating pattern rather than a short-term fix. "No single food or meal will help to lower your cholesterol," it said.

Cholesterol and the Foundation's Risk Warning

Cholesterol is a waxy, fat-like substance produced naturally by the body and also found in foods such as eggs, offal, and shellfish, the foundation stated. The body needs some cholesterol to function properly. The foundation said LDL cholesterol is often called "bad" cholesterol because it builds up in the walls of arteries, while HDL cholesterol is often called "good" cholesterol because it removes LDL from the blood. High cholesterol – also called hyperlipidemia – speeds up atherosclerosis, a process in which plaque builds up in artery walls and narrows them, according to the foundation. That narrowing can lead to heart attack or stroke. "It is believed that high levels of cholesterol contribute to the development of atherosclerosis," according to the "Well Being Good Health Handbook" [1]. The foundation noted that high cholesterol does not show symptoms and can be detected only by a blood test.

The Seven Foods and How They Work

Oats and barley are high in beta glucan, a type of soluble fiber that helps lower LDL cholesterol, according to the foundation. Reporting on whole grain research has highlighted barley and oats for their cholesterol-binding fiber [2]. Vegetables and fruit are high in soluble fiber, which reduces cholesterol absorption; the foundation advises leaving skins on vegetables such as pumpkin, sweet potato, and carrot to maximize fiber intake. A 2026 report noted that fruit and vegetable skins contain higher concentrations of fiber, vitamins, and antioxidants than the flesh [3]. Foods rich in heart-healthy fats, including avocado, oily fish, nuts, seeds, olives, and vegetable oils, can raise HDL cholesterol when eaten in place of saturated fats, according to the foundation. It said palm oil and many convenience foods are high in saturated fat and increase LDL cholesterol. Legumes and beans provide soluble fiber and plant-based protein, and eating them instead of meat can lower LDL cholesterol, the foundation said. A meta-analysis by University of Otago researchers found that adding about half a cup of legumes daily was associated with lower total cholesterol and LDL cholesterol [4]. Nuts and seeds are linked to lower LDL cholesterol and triglyceride levels, and the foundation recommends unsalted, unroasted varieties with skins intact. Soy products, including tofu, soy milk, soybeans, and edamame, may modestly reduce LDL cholesterol and triglycerides, according to the foundation. Recent reports have also described tofu and other soy foods as tools for managing cholesterol [5]. Plant sterols, found naturally in fruits, vegetables, nuts, and cereals reduce cholesterol absorption, the foundation stated.

Alternative Views on Cholesterol Treatment

Some alternative medicine practitioners argue that the medical establishment overstates the dangers of cholesterol and overprescribes cholesterol-lowering drugs. A documentary produced by Maryanne Demasi, Ph.D., "exposed the myths behind cholesterol and saturated fat as well as the financial links beneath the statin fad," according to Mercola.com [6]. GreenMedInfo.com reported that new American Heart Association and American College of Cardiology guidelines "recommend increasing the use of statins" [7]. These critics point to food-based guidance, such as the Heart Foundation's list, as evidence that nutrition can address cholesterol levels. A report published on NaturalNews.com described a meta-analysis of more than 100 studies suggesting that garlic consumption, whether raw, cooked, or in supplement form, may lower cholesterol and blood pressure [8]. Some integrative-health writers also note that cholesterol plays roles in hormone production and vitamin D synthesis, and that the body produces about 75 percent of its cholesterol [9]. Dr. Pau Goyen, in "Live Well Live Long," wrote that the National Heart Foundation feels that most people in high-risk groups should be treated with lipid-lowering drugs if diet alone does not give sufficient improvement in blood cholesterol levels [10]. The Heart Foundation of New Zealand said some people will need medication to manage high cholesterol, while others may see improvement from lifestyle changes.

Conclusion: No Quick Fix

The foundation's guidance states that "no single food or meal will help to lower your cholesterol." It recommends a mostly plant-based diet that includes the seven listed foods as part of an overall heart-healthy pattern. According to the foundation, heart health depends on consistently eating heart-healthy foods and looking at the quality of the overall diet. A healthy lifestyle that includes regular exercise, getting enough sleep and not smoking also helps lower cholesterol and keeps the heart healthy.

References

  1. David K Miller. "The Well Being Good Health Handbook."
  2. NaturalNews.com. "8 Whole grains show promise in lowering cholesterol, experts urge dietary shift." NaturalNews.com. June 18, 2026.
  3. NaturalNews.com. "The case for keeping the peel: Why fruit and vegetable skins are nutritional powerhouses." NaturalNews.com. August 12, 2026.
  4. NaturalNews.com. "Daily Legume Intake Linked to Lower Cholesterol, Blood Sugar in 24-Trial Review." NaturalNews.com. August 15, 2026.
  5. NaturalNews.com. "Tofu and soy foods: Natural cholesterol lowerers you should add to your diet." NaturalNews.com. May 31, 2026.
  6. Mercola.com. "2 Big Lies That Will Destroy Your Heart." Mercola.com. August 26, 2020.
  7. GreenMedInfo.com. "Do the New Guidelines for Statins Make Sense." GreenMedInfo.com.
  8. Coco Somers. "Studies Suggest Garlic Supplements May Lower Cholesterol Blood Pressure." NaturalNews.com. April 24, 2026.
  9. Mercola.com. "Higher Cholesterol Is Associated With Longer." Mercola.com. September 2, 2019.
  10. Pau Goyen. "Live Well Live Long."

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