Eating for lower cholesterol

• Eat lots of vegetables and plant-based foods

Vegetables, pulses (such as peas, beans and lentils), fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. 

• Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat. 

These foods are high in protein and nutrients but low in saturated fat. If red meat is eaten, make sure it's lean, and watch the quantity. Swap some meals with meat for vegetarian meals to eat less meat and more plant foods.  

• Eat some low-fat dairy products or fortified dairy alternatives  

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. When choosing dairy alternatives, go for unsweetened, calcium fortified varieties.

• Swap saturated fats for heart-healthy fats

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

• Include starchy foods which are high in fibre

Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which helps keep you feeling full so you don’t snack, and helps with digestion. Choose these instead of white rice, white bread and white pasta. Read more about healthy carbs. 

• 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. Learn more about sugar. 

• 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. Get ideas for healthy snacks.

• 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.