More recent analyses showed the effect is modest, at best. A few changes in your diet can reduce cholesterol and improve your heart health: Reduce saturated fats. Green tea is believed to … Still, protein-rich, soy-based foods … Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. The following list of food items helps in reducing high levels of cholesterol and are cholesterol-lowering foods. Try these foods to help reduce your cholesterol … Focus on eating high-fiber, plant-based foods, too. The extra fiber will help your body flush out excess cholesterol instead of holding onto it. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol. To start, add foods that are known to lower LDL (bad) cholesterol or increase HDL (good) cholesterol. 20 Foods that Lower Cholesterol 1. Eating soybeans and foods made from them, such as soy milk, tofu, and tempeh, was once touted as a powerful way to lower cholesterol. In fact, even the 2015-2020 Dietary Guidelines recommended against consuming more than 300 mg of dietary cholesterol a day, as foods that are higher in dietary cholesterol are also higher … Green Tea.