4 ways to eat your way to lower cholesterol

In the United Kingdom, high cholesterol levels among adults pose a significant health concern, with prevalence rates steadily increasing over the years.


As per recent studies, a considerable portion of the adult population grapples with elevated cholesterol levels, which can significantly heighten the risk of cardiovascular diseases. However, combating high cholesterol doesn't always necessitate drastic measures; simple dietary adjustments can yield remarkable results.

By understanding the role of nutrition in cholesterol management and implementing practical dietary changes, individuals can take proactive steps towards improving their heart health.

Four dietary changes to help reduce cholesterol

1. Opt for unsaturated fats over saturated and trans fats

Unsaturated fats, found in most vegetable oils, are beneficial for heart health. Incorporating sources of healthy fats such as oily fish, nuts, seeds, and certain vegetables into your diet can have a positive impact on cholesterol levels.

Conversely, it's essential to limit the intake of saturated fats, commonly found in meat and dairy products, as well as to avoid trans fats present in foods made with partially hydrogenated vegetable oils. Making these substitutions can contribute to lower cholesterol levels and reduce the risk of heart disease.

2. Increase soluble fibre consumption

Soluble fibre plays a crucial role in cholesterol management. Foods rich in soluble fibre, such as oatmeal, chickpeas, lentils, beans, fruits like apples and oranges, and vegetables like Brussels sprouts and broccoli can help lower blood cholesterol levels when consumed as part of a healthy diet. By incorporating these fibre-rich foods into your meals, you can effectively manage your cholesterol levels and support overall heart health.

3. Incorporate plant sterols and stanols into your diet

Plant sterols and stanols are natural compounds found in certain foods that can help reduce cholesterol absorption in the body. These compounds have a similar structure to cholesterol and compete with it for absorption in the intestines, resulting in lower cholesterol levels.

Plant sterols and stanols are increasingly available in fortified food products such as spreads and yoghurt drinks. Including these items in your diet can complement other cholesterol-lowering strategies and contribute to better heart health.  Remember, the key with these products is to have them with your main meals. Many people take these in between meals, which reduces their effectiveness.

4. Find a dietary approach that suits you

While general dietary recommendations can be beneficial, it's essential to find an approach that fits your individual preferences and lifestyle. What works for one person may not yield the same results for another due to genetic and physiological differences. Experiment with different dietary patterns, such as the Mediterranean diet, DASH diet, or plant-based diet, to find one that you enjoy and can sustain long-term.

Additionally, consider consulting with a registered dietitian or nutritionist who can provide personalised guidance and support tailored to your specific needs and goals.

Are you ready to take charge of your cholesterol levels and embark on a journey towards better heart health? Book a free discovery call today to explore easy, practical, and personalised strategies tailored to your unique needs. Let's work together to achieve your cholesterol goals and pave the way for a healthier future.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London SW14 & E18
Written by Rania Salman, Registered Dietitian, PgDip (Merit), BSc (Honours), MBDA
London SW14 & E18

Rania Salman is a trained dietitian who uses an evidence-based approach to support you in reaching your goals. Her areas of expertise include Fertility, PCOS, weight loss/gain in addition to general health and well-being. She has worked in some of the most well-known NHS trusts, in addition to working for the private sector.

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