Eating for Lower Cholesterol | HEART UK

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What we eat can make a huge difference to our cholesterol and triglyceride levels and our heart health.

Whether your cholesterol has crept up over the years or you have a genetic condition such as familial hypercholesterolaemia, eating well will help. Plus, it will help to lower your blood pressure, prevent diabetes, keep to a healthy weight, and help you feel good too.

Can I eat eggs?

Egg yolks contain cholesterol, but eating eggs is unlikely to make much difference to the cholesterol in your blood, even if you have an inherited condition. So they’re usually safe to eat, and they're good for you too.

Foods that contain cholesterol

Some foods naturally contain cholesterol, such as egg yolks, shell fish and liver. Most people don’t need to cut down on these foods, it’s more important to eat less saturated fat.

Saturated fat

There are different types of fat in the food we eat, and saturated fats are the type that raise blood cholesterol. Find out which foods are high in saturated fats so you can make healthy changes.

Fats and oils

We all need some fat in our diets. In fact, it’s essential for good health. Making some simple swaps to replace saturated fat with unsaturated fat can help you to lower your cholesterol.

Vitamin D

We need cholesterol in our skin cells to make vitamin D from sunlight. We have more than enough cholesterol in our cells, so the main thing is to get enough sunlight, or take supplements if you need them.

Omega 3 fats

Omega 3 fats are mainly found in oily fish, and they’re good for your heart health. Aim to eat at least one portion of oily fish per week. Some plant foods contain omega 3 fats too, but in smaller amounts.

Looking after your weight

Keeping to a healthy weight and losing weight if you need to will help to look after your cholesterol, your blood pressure and your heart.

If you carry your weight around your middle, it’s more important for you to lose weight to stay healthy.

Looking after your weight

Snacking

We all find it difficult to cut down on treats, but chocolate, cakes and pastries all contain saturated fat and will raise your cholesterol levels. See how you can swap for healthier snacks.

Salt

Salt doesn’t raise your cholesterol, but it does raise your blood pressure. This can lead to heart disease and stroke, especially if you have high cholesterol too. See how you can cut down on salt.

Alcohol

A little alcohol should be fine if you have high cholesterol, but cutting back will make a huge difference to your heart health. Find ideas for how you can cut down on alcohol easily.

If you need extra help to make changes, ask your doctor to refer you to a dietitian. They can give you personalised advice on what to eat to improve your health. You can also email our Cholesterol Helpline ask@heartuk.org.uk

What is a heart-healthy diet?

These guidelines will help you choose foods that are good for your cholesterol levels and your heart.

Eat lots of vegetables and plant-based foods

Vegetables, pulses such as peas, beans and lentils, fruits, nuts, whole grains and soya foods are all good for your cholesterol and your heart. They’re full of nutrients, low in calories and help lower cholesterol.

Eat some lean meat, poultry, white and oily fish

They’re high in protein and nutrients but low in saturated fat. Swap some meals with meat for vegetarian meals to eat less meat and more plant foods.

Eat some low-fat dairy products

Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat that’s in the full-fat versions.

Swap saturated fats for heart-healthy fats

Choose vegetable-based spreads and oils instead of butter, lard, ghee and palm oil to cut down on saturated fat.

Base your meals around high carbohydrate foods which are high in fibre

Choose wholemeal and whole grain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, help keep you feeling full so you don’t snack, and help with digestion. Choose these instead of white rice, white bread and white pasta.

Cut down on foods and drinks that are high in sugar

Biscuits, cakes, chocolates and fizzy drinks all contain lots of calories which can lead to weight gain, but without containing many nutrients or filling you up.

Eat three small meals a day with one or two healthy snacks in between

Keeping an eye on your portion sizes will help you keep your weight and your waist line under control, and eating regularly will help stop you from snacking on unhealthy foods.

Make healthy choices when you eat out

Food from cafes, restaurants and takeaways can be high in fat, calories and salt. See our guide to eating out, the healthiest meal options when you’re eating out and our healthy lunch box ideas and guide to eating on the go to keep your diet healthy even when you’re out and about.

Fill up on fruit and vegetables

They are low in fat and packed with nutrients. Go for at least five portions a day – a portion is about a handful – to keep your body healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried fruits and vegetables all count.

Quick tips for getting started

Keep a food diary. Write down what you eat for a few days to get to know what your diet really looks like and where you can make changes.

Start small. Start with some simple swaps rather than trying to change everything all at once.

Try a diet plan. If you're looking for a more detailed plan, try the Ultimate Cholesterol Lowering Plan.