What should you eat if you have high cholesterol?

Why does your diet matter when you have high cholesterol?

High cholesterol (hypercholesterolaemia) means that there is too much cholesterol in your blood, particularly low-density lipoprotein (LDL) cholesterol, often called bad cholesterol.

Over time, high LDL cholesterol can contribute to fatty deposits in the arteries, increasing the risk of heart attack and stroke.

High cholesterol usually causes no noticeable symptoms, so a blood test is the main way to identify it.

Although genetics, age and certain medical conditions can influence cholesterol levels, what you eat can also make a meaningful difference.

One of the most effective dietary changes is to replace foods high in saturated fat with healthier unsaturated fats.

For a deeper explanation of LDL and HDL cholesterol, read Carenity's article Everything there is to know about cholesterol: the good, the bad and how to consume it.

What are the best foods to eat to lower cholesterol?

A heart-healthy diet focuses on a variety of nutritious foods rather than one miracle ingredient.

1. Oats and barley: start with soluble fibre

Oats and barley contain beta-glucan, a type of soluble fibre that can help lower LDL cholesterol by reducing cholesterol absorption in the digestive system.

According to HEART UK, consuming around 3 grams of beta-glucan daily, as part of a healthy diet, can help reduce cholesterol.

You can include these foods by:

• Having porridge for breakfast.
• Adding oat bran to yoghurt or cereal.
• Choosing oatcakes as a snack.
• Adding pearl barley to soups or salads.

Other sources of soluble fibre include beans, lentils, apples and certain vegetables.

2. Nuts and seeds: choose healthier fats

Walnuts, almonds, peanuts and other unsalted nuts provide unsaturated fats, fibre and plant nutrients.

Replacing snacks high in saturated fat with a small handful of nuts can support a cholesterol-lowering eating pattern.

HEART UK suggests around 28 grams of nuts daily as one useful dietary option.

Seeds such as flaxseed and chia seeds can also contribute healthy fats and fibre.

Choose unsalted varieties where possible, especially if you are also managing high blood pressure.

3. Beans, lentils and soya: make room for plant proteins

Beans, chickpeas, lentils and soya foods are naturally low in saturated fat and rich in fibre.

They can be particularly helpful when used to replace fatty or processed meats.

Simple ideas include:

• Lentil soup instead of a meat-based lunch.
• Chickpeas added to salads.
• Bean chilli instead of minced beef chilli.
• Tofu or soya mince in stir-fries and pasta dishes.

You do not need to become vegetarian to benefit from eating more plant-based foods.

Even replacing some meat-based meals each week can help reduce saturated fat intake.

4. Olive oil, rapeseed oil and avocado: swap your fats

Not all dietary fats affect cholesterol in the same way.

Unsaturated fats, found in olive oil, rapeseed oil, avocados, nuts and seeds, are generally better choices for heart health than saturated fats.

For example, try using olive oil instead of butter when cooking or a vegetable-oil-based spread instead of butter on toast.

Remember that oils are energy-dense, so the aim is to replace saturated fats, not simply add extra fat to your existing meals.

5. Fruit, vegetables and wholegrains: build a balanced plate

Fruit, vegetables and wholegrains provide fibre, vitamins and minerals that support cardiovascular health.

Aim for a variety of vegetables and fruit throughout the day, including fresh, frozen or tinned options without excessive added sugar or salt.

Wholegrain bread, brown rice and wholewheat pasta can help increase fibre intake.

A Mediterranean-style eating pattern, rich in vegetables, legumes, wholegrains, olive oil and nuts, is one practical approach to supporting heart health.

6. Oily fish: support overall heart health

Salmon, sardines, mackerel and trout contain omega-3 fatty acids.

Omega-3 fats can help lower triglycerides, another type of fat in the blood, and oily fish can be a useful replacement for processed or fatty meat.

However, eating oily fish should not be presented as a direct substitute for treatments that lower LDL cholesterol.

The NHS recommends eating two portions of fish a week, including one portion of oily fish.

Which foods should you limit if you have high cholesterol?

You do not need to divide every food into completely good or bad categories.

However, reducing foods high in saturated fat is particularly important for lowering LDL cholesterol.

What about eggs?

Eggs contain dietary cholesterol, but for most people, saturated fat intake has a greater effect on blood LDL cholesterol than the cholesterol naturally present in eggs.

This means eggs do not automatically need to be excluded from a cholesterol-lowering diet.

However, people with certain medical conditions, including familial hypercholesterolaemia, may benefit from individualised dietary advice.

Can certain foods actively lower cholesterol?

Some foods contain compounds that can help lower LDL cholesterol when consumed regularly in appropriate amounts.

One example is plant sterols and stanols, which reduce cholesterol absorption in the intestine.

They are naturally present in small amounts in plant foods and are also added to certain spreads, yoghurts and yoghurt drinks.

According to HEART UK, consuming approximately 1.5 to 3 grams of plant sterols or stanols daily can lower LDL cholesterol by around 7% to 12.5% in some people.

However, these fortified products are not suitable for everyone, including pregnant or breastfeeding women and people with the rare condition sitosterolaemia. They are not routinely recommended for children unless advised by a healthcare professional.

They are also not a replacement for prescribed cholesterol-lowering medication.

What could a cholesterol-friendly day of eating look like?

You do not need a complicated meal plan to begin making changes.

Here is an example of how everyday meals could include more fibre and healthier fats.

This is an illustration rather than a personalised diet plan. Portions and food choices should be adapted to your appetite, nutritional needs, allergies and medical conditions.

The goal is not to follow a perfect menu every day. It is to build eating habits that you can maintain.

Is changing your diet enough to lower high cholesterol?

For some people, dietary changes and other lifestyle measures can significantly improve cholesterol levels.

However, diet alone is not always sufficient, especially when LDL cholesterol is very high or someone has inherited high cholesterol, diabetes, cardiovascular disease or other risk factors.

Your GP may recommend cholesterol-lowering medication, such as statins, depending on your overall cardiovascular risk.

Other treatments, including ezetimibe and PCSK9 inhibitors, may be considered in particular circumstances.

Carenity explains these options in How cholesterol medications work: Statins, ezetimibe, and PCSK9 inhibitors.

Eating well and taking prescribed medication are not competing approaches. They can work together to reduce cardiovascular risk.

Never stop cholesterol medication because you have changed your diet without discussing it with your healthcare professional.

When should you speak to your GP or a dietitian?

If you have recently been diagnosed with high cholesterol, your GP can help you understand your results and determine whether lifestyle changes, medication or both are appropriate.

Before your appointment, consider noting:

• Your cholesterol results: Total cholesterol, LDL, HDL, non-HDL cholesterol and triglycerides, if available.
• Your usual meals: What you typically eat and drink during the week.
• Family history: Whether close relatives have high cholesterol or experienced heart disease at a young age.
• Current medication: Including cholesterol-lowering medicines and any side effects.
• Other conditions: Such as diabetes, high blood pressure or kidney disease.
• Questions and goals: Foods you are unsure about, dietary restrictions and changes you feel able to make.

You can ask whether a referral to a registered dietitian would be helpful, what cholesterol target is appropriate for you and when your blood tests should be repeated.

High cholesterol itself generally does not cause immediate symptoms. However, sudden chest pain, severe breathlessness or symptoms of a stroke require emergency medical attention. Call 999 in the UK.

Finding support in the Carenity community

Changing eating habits can sometimes feel challenging, especially when you are also managing other chronic conditions.

The Carenity UK high cholesterol community offers a space to exchange experiences about treatment, nutrition and everyday cardiovascular health.

You can also read members' experiences in the discussion Cardiovascular diseases and diet.

Members share how they approach food choices, dietary changes and the practical difficulties of maintaining new habits.

These conversations may give you ideas and help you prepare questions for your next appointment. However, individual dietary advice should come from an appropriate healthcare professional, particularly if you have several medical conditions.

A healthier diet begins with changes you can maintain

Having high cholesterol does not mean you must give up enjoyable meals or follow a restrictive diet.

Choosing oats more often, replacing butter with olive oil, adding beans to meals or swapping processed snacks for nuts and fruit can all contribute to a heart-healthier eating pattern.

What matters most is the overall balance of your diet and the habits you can maintain over time, alongside any medical treatment you may need.

Frequently Asked Questions

1. What are the best foods to lower cholesterol?

Oats, barley, beans, lentils, nuts, vegetables and foods rich in unsaturated fats can help lower LDL cholesterol as part of a balanced diet.

2. Can I eat eggs if I have high cholesterol?

For most people, eggs can be included in a balanced diet. Saturated fat intake generally has a greater effect on LDL cholesterol than dietary cholesterol.

3. Is cheese bad for high cholesterol?

Cheese can be high in saturated fat. Smaller portions or lower-fat varieties may be useful when trying to reduce LDL cholesterol.

4. How quickly can diet lower cholesterol?

Some dietary changes can improve cholesterol levels within weeks, but results vary. Your GP can advise when to repeat your blood test.

5. Can I lower cholesterol without medication?

Some people can improve cholesterol through diet and lifestyle changes alone. Others need medication because of their cholesterol levels or overall cardiovascular risk.

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Take care!