Can food help lower cholesterol?

Yes. What you eat has a direct impact on your cholesterol levels. Research shows that improving your diet can lower cholesterol by approximately 10–20%, helping reduce the risk of cardiovascular disease. Healthy eating is often one of the first steps recommended for people with elevated cholesterol levels.

Focus on Healthy Fats

One of the most effective ways to lower LDL ("bad") cholesterol is to replace saturated fats with unsaturated fats. Your body needs some fat, but the type of fat matters.

Limit Saturated Fats

Foods high in saturated fat include:

  • Butter
  • Coconut oil and palm oil
  • Full-fat milk, yoghurt, and cheese
  • Fatty meats and processed meats
  • Pastries, cakes, biscuits, and chocolate
  • Many snack foods and fast foods

Eating too much saturated fat can raise LDL cholesterol levels.

Choose Unsaturated Fats

Healthier sources of fat include:

  • Olive oil and vegetable oils
  • Soft margarines and spreads
  • Nuts, seeds, and nut butters
  • Avocados
  • Soybeans and soy products
  • Oily fish

Replacing saturated fats with unsaturated fats is one of the most effective dietary changes for improving cholesterol levels.

Eat More Plant-Based Foods

Plant foods provide fibre, vitamins, minerals, and other beneficial nutrients that support heart health.

Aim to include:

  • At least 250 g of vegetables per day
  • About 200 g of fruit per day
  • Whole-grain bread, pasta, oats, and brown rice
  • Legumes such as beans, lentils, and chickpeas
  • Nuts and seeds

Plant-based foods are naturally low in saturated fat and rich in nutrients that support healthy cholesterol levels.

Increase Your Fibre Intake

Dietary fibre helps support healthy cholesterol levels.

Particularly beneficial are soluble fibres, which help lower LDL cholesterol by reducing cholesterol absorption in the digestive system.

Foods Rich in Soluble Fibre

  • Oats and oat bran
  • Barley
  • Beans and lentils
  • Chickpeas
  • Fruits such as apples, pears, and citrus fruits
  • Vegetables

Include Legumes Every Week

Legumes are an excellent source of plant protein and fibre.

Examples include:

  • Lentils
  • Chickpeas
  • Kidney beans
  • Black beans
  • Soybeans
  • Peas

Regular consumption of legumes has been associated with lower LDL cholesterol levels.

Fish

Oily fish contains omega-3 fatty acids, a type of unsaturated fat that supports cardiovascular health.

Examples include:

  • Salmon
  • Sardines
  • Herring
  • Mackerel
  • Sprats

Once or twice per week, preferably oily fish. Current evidence suggests that eating fish is more beneficial than relying on fish oil supplements alone.

Choose Nuts as a Healthy Snack

Unsalted nuts contain healthy unsaturated fats, fibre, vitamins, and minerals.

Examples include:

  • Walnuts
  • Almonds
  • Hazelnuts
  • Pistachios
  • Peanuts

A small handful of unsalted nuts each day can contribute to lower LDL cholesterol levels and improved heart health.

Choose Lower-Fat Dairy Products

Dairy products provide important nutrients, but full-fat dairy products contain more saturated fat.

Choose:

  • Skimmed milk
  • Semi-skimmed milk
  • Low-fat yoghurt
  • Cottage cheese
  • Reduced-fat cheese

These options provide nutritional benefits while helping to reduce saturated fat intake.

Reduce Added Sugars

A diet high in added sugars is associated with poorer cardiovascular health and may contribute to unhealthy cholesterol and triglyceride levels.

Try to limit:

  • Soft drinks
  • Sweetened fruit drinks
  • Sweets and candy
  • Cakes and pastries
  • Sugary breakfast products

Natural sugars found in fruit, vegetables, and milk are not a concern within a balanced diet. These foods also provide valuable nutrients and fibre.