Nurturing heart health through diet

If you’re one of the millions of people in the UK diagnosed with high cholesterol, you know how frustrating and scary it can be.


You might be asking:

  • “What can I eat?”
  • “How can I help prevent the dire consequences of high cholesterol?”
  • “What’s the best diet to lower my cholesterol levels?”
  • “How can I still enjoy some of my favourite foods?” 

Well, today is your lucky day, because this article has been written to give you all the answers that you have been searching for online.

Your eating habits significantly shape your cholesterol levels. But, it is important to be aware that you do not need to completely stop having all of your favourite foods. Rather than trying to cut out foods from your diet, I am going to talk you through my top foods that you should be adding to your diet.

Generally speaking, a diet rich in fresh produce, whole grains, and wholesome fats is key for a heart-healthy lifestyle. But there are some foods that go the extra mile in cholesterol management. How? Certain cholesterol-friendly foods pack a punch of soluble fibre, which teams up with cholesterol in your gut and ushers it out of your system before causing harm.

5 foods that can lower cholesterol

So, let's meet the cholesterol heroes...


A simple breakfast swap to porridge and snack swap to oat cakes can kickstart your cholesterol-lowering journey. Packed with one to two grams of soluble fibre, a side of banana or strawberries adds another half-gram of goodness. Oats also contain a special type of fibre called beta-glucan which studies have shown to be even more effective in lowering blood cholesterol.


These legumes are stars when it comes to soluble fibre. Plus, they keep you full for longer, making them a smart choice for those aiming to shed pounds.


Almonds, walnuts, peanuts, and their nutty companions are heart heroes. Research indicates that consuming 30 grams daily can gently nudge down LDL cholesterol by about 5%, while also offering extra heart-loving nutrients.

Sterol and stanol-fortified foods

Foods enriched with plant sterols and stanols form a powerful defence against cholesterol absorption. Incorporating 2 grams daily can lead to a remarkable 10% reduction in LDL cholesterol. These are often found in ready-to-drink drinks or specially formulated spreads.

Fatty fish

By indulging in fish two to three times weekly, you're embracing double protection. Fatty fish replace LDL-boosting saturated fats and introduce LDL-lowering omega-3 fats, which also reduce triglycerides and safeguard your heart. Examples of fatty fish include herring, trout, salmon, sardines, kippers and pilchards.

And there you have my top foods to start adding to your diet immediately! Remember, rather than trying to over-restrict your diet, the key is to find which foods you can incorporate into your diet.

Want some more personalised advice? Then I'm here to guide you every step of the way. Let's work together to create a tailored plan that fits your lifestyle and goals. Schedule a complimentary discovery call with me today and we'll chat about your cholesterol concerns, explore personalised strategies, and set you on a path to success.

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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