If you’ve been told you have high cholesterol, you’re probably wondering what you can do to reduce it. The good news? Small changes to your diet can make a big difference. So, grab a cuppa, get comfy, and let’s dive in!
Understanding Cholesterol
Cholesterol builds up in your blood over years, not overnight. That’s why it’s never too early to think about heart health.
- LDL cholesterol – Often called “bad” cholesterol, this contributes to fatty deposits in blood vessels.
- HDL cholesterol – Known as “good” cholesterol, but recent research suggests that more isn’t always better.
This article focuses on reducing LDL cholesterol through diet. If you have been diagnosed with familial hypercholesterolemia, then I would recommend you seek personalised advice from a dietitian.
What foods increase my cholesterol?
Science now tells us saturated fat in our diet has the biggest impact on raising LDL cholesterol.
What foods contain saturated fat?
Saturated fat tends to be solid at room temperature and is found in the fat and skin on meats, full fat dairy products (cream, butter, ghee), coconut and palm oils and processed foods.
Recent research suggests that fermented dairy products like yogurt and cheese may not have the same effect on LDL cholesterol as other full-fat dairy foods.
You can reduce the amount of saturated fat you eat by:
- Not eating the visible fat on meat or the skin on chicken and fish.
- Not eating red meat (beef, lamb, pork and processed meats) more than twice a week
- Reducing the amount of processed foods that you eat
- Avoiding palm and coconut oils – palm oil is often used in processed foods, check the labels.
Increase unsaturated fat in your diet to help lower your cholesterol
Unsaturated fats can help reduce LDL cholesterol and also increase HDL Cholesterol. Unsaturated fats are often referred to as polyunsaturated fats and monounsaturated fats.
Polyunsaturated fats can be found in:
- Oils: sunflower, corn and sesame and spreads made from them
- Nuts: walnuts and pine nuts
- Seeds: flax, sunflower and sesame
- Oily fish: salmon, mackerel, sardines, herrings and trout
Monounsaturated fats can be found in:
- Oils: olive, avocado and rapeseed and spreads made from them
- Olives
- Avocado
- Nuts: brazil, almond, peanuts, hazel, pine
- Seeds: sesame
Practical tips to increase unsaturated fat
- Swap saturated fats for unsaturated and the easiest way to do this is replace butter for a spread made with one of the oils above.
- Have fish twice a week – making at least one oily
Always remember: fat is calorie dense (9kcal/g VS carbohydrate and protein contain 4kcal/kg), it is important to be mindful of portion sizes of fat regardless of its source.
Increase your fibre to keep your heart healthy
Most of us don’t eat enough fibre – while the target is 30g per day, the average intake is just 18g.
Sources of fibre in your diet:
- Fruits and vegetables
- Wholegrain cereals
- Beans, pulses, lentils and legumes
- Seeds and nuts
Why is fibre important in heart health:
- Keeps you fuller for longer preventing overeating
- Certain fibres form a gel like substance in the gut preventing cholesterol from being absorbed
- Encourages gut friendly bacteria to thrive which in turn can have a positive effect on your heart health
How to add fibre to your diet:
- Eat 5 portions of fruit and vegetables per day – not sure what a portion is? Check out this article from the British Dietetic Association
- Swap to wholegrain cereals and bread
- Sprinkle a teaspoon of seeds onto your cereal or yoghurt
- Add beans, pulses, lentils to a dish – adds fibre, reduces red meat consumption AND saves money.
Add oats and barley into your diet to reduce cholesterol levels
Oats and barley contain beta-glucan, a type of soluble fibre that lowers cholesterol by reducing absorption in the gut. You need to include 3g of beta glucan each day for it to reduce your cholesterol.
How to get 3g of beta glucan per day:
Eat 3 from the following list:
- 3 oatcakes
- 30g porridge oats
- 30-35g oat breakfast cereal
- 1 oat breakfast biscuit
- 1-2 tablespoons (13g) oat bran
- 250ml oat milk
- 75g cooked pearl barley
- 40g barley flakes
Plant sterols and stanols can reduce cholesterol by up to 12.5%
What are plant sterols and stanols?
Plant sterols and stanols are naturally occurring compounds found in fruits, vegetables, wholegrains, seeds and nuts. They work by stopping cholesterol being absorbed from your gut into your blood stream, instead it leaves you body via your poo.
Both sterols and stanols work in a similar way. However the quantities naturally present in food are small. This is why eating foods fortified with them can lower your cholesterol.
What foods are fortified with sterols and stanols?
You maybe familiar with Benecol and Flora ProActive – these brands are fortified with plant sterols and stanols. Supermarket own brands are also available and just as effective whilst being cheaper.
How much do I need to take?
You need to take 3g plant sterols and stanols per day, which could reduce your cholesterol by up to 12.5%. There is no benefit in taking more than 3g/day
How to get 3g plant sterols / stanols per day?
1 mini yoghurt drink OR 1 pot of yoghurt OR 6 teaspoons (60g) spread
Can I take this fortified products to prevent my cholesterol increasing?
No. These products are only recommended for those with high cholesterol. You can take them if you take statins. Do not take if taking Ezetimibe. Not recommend for pregnant or breastfeeding women. For children with familial hypercholesterolemia, please consult a dietitian or doctor.
Making changes to your diet to reduce your cholesterol doesn’t have to feel overwhelming. The key is to start small—choose just one or two of these simple swaps and build from there. Over time, these small changes will add up, helping to protect your heart and improve your long-term health.
But you don’t have to do this alone. If you’d like expert guidance tailored to your needs, I’m here to help. Let’s take the guesswork out of managing your cholesterol—get in touch HERE to start making changes that truly work for you.
If you have enjoyed this article you might find this one useful too – Heart Health made simple – 7 key ways to protect your heart
