Healthy eating to lower cholesterol
Lower cholesterol and improve heart health through healthy eating.
Some people ask dietitians for a low-cholesterol diet plan, but this doesn’t really exist. What dietitians can offer is expert advice on creating a diet that helps to lower cholesterol levels or to keep them low.
But first, let’s find out what cholesterol actually is. It’s a waxy substance in our blood that makes hormones and vitamin D. It helps you digest food and the body uses it to build cells. So it’s essential for us, but too much can put us at risk of heart disease. To support overall heart wellbeing, dietitians often recommend following a heart‑healthy meal plan.
Here are five important tips on how to keep our cholesterol in check:
- Eat fruit and vegetables daily – eat all the colours of the rainbow, as different coloured fruit and vegetables include different nutrients and antioxidants.
- Sip on fluids through the day, including water as the main choice.
- Include milk, yoghurt and cheese daily to support healthy bones and muscles.
- Frozen meals or tinned foods can be an easy and healthy alternative to cooking.
- Plan ahead – plan meals for the week and shop accordingly.
To assist in lowering cholesterol levels:
- Enjoy foods that are high in fibre, particularly soluble fibre, such as fruit, vegetables, rolled oats and legumes, including beans, lentils and chickpeas (You can try simple options like our overnight oats or a comforting pumpkin and chickpea soup).
- Limit foods high in saturated fats such as processed meats and fried foods.
- Choose lean cuts of meat and trim the fat from them.
- Eat oily fish, such as salmon, sardines and tuna, two-three times per week (Our oven baked salmon recipe is an easy place to start).
- Eat small amounts of healthy unsaturated fats such as avocado, nuts and seeds and extra virgin olive oil.
Further support for healthy eating
For those looking for more personalised guidance, our dietitians have also shared practical, everyday advice on healthy eating and cholesterol management. You can explore top tips from our dietitians on eating well and lowering cholesterol levels, drawn from their experience supporting older adults day to day.
There is also a 7‑day nutrient‑rich meal plan, carefully designed to help with planning balanced meals and supporting healthy eating across the week.