How to lower cholesterol through diet

Results from the most recent NHS Health Survey, external revealed that almost half (48%) of people living in England have high cholesterol levels.

Because this condition doesn't usually come with symptoms, it's possible you could be one of them and not even know it. But if it's not managed, it can increase the risk of developing serious health problems, external.

Cholesterol is a natural fatty substance, external. It's produced in the liver, but can also be found in some of the foods we eat.

We all need some cholesterol in our bodies to keep our cells healthy and help us make certain hormones and vitamin D – vital for bone, teeth and muscle health.

Cholesterol is also used to make a digestive fluid called bile, which helps to absorb dietary fat.

Cholesterol travels through the blood on proteins called lipoproteins, external. The two main types, external are high-density lipoprotein (HDL) cholesterol, often known as 'good' cholesterol, and non-high-density lipoprotein (non-HDL), sometimes called 'bad' cholesterol.

Too much non-HDL can lead to a build-up, external of fatty deposits inside the walls of blood vessels, making them narrower or causing blockages. This makes it harder for blood to flow around the body and increases the risk of health problems like heart disease and stroke.

Some foods naturally contain cholesterol, like eggs, some shellfish (prawns and crab, for instance) and offal such as liver, but it's not the cholesterol in them that significantly increases our cholesterol levels, external.

While some risk factors can't be controlled (think aging, external, ethnicity, external, genes, external and family history), diet and lifestyle changes can be really helpful in lowering cholesterol.

Choose fat sources wisely

We all need fats and a small amount can form part of a healthy balanced diet. They can help provide us with energy and essential fatty acids, as well as facilitate the absorption of fat-soluble vitamins (vitamins A, D, E and K), external.

But we should be mindful the type of fats in our diet. Too much saturated fat is associated with higher levels of 'bad' cholesterol in the blood.

The UK government recommends men and women should eat no more than 30g and 20g respectively of saturated fat a day, external.

Saturated fat is often found in animal products like butter, ghee, lard, meat and dairy. This means foods that are made with these ingredients (think cakes, biscuits and pastries) can also be high in saturated fat.

This is not to say these foods should be completely avoided; we should just try to eat them less to help lower cholesterol.

There's good evidence that swapping saturated fats with some unsaturated fats can help to maintain healthy cholesterol levels, external.

Unsaturated fats include avocado, olive oil, rapeseed oil, oily fish (like mackerel, salmon and sardines), soya beans or soy products, unsalted nuts (such as almonds, Brazil nuts, walnuts and peanuts) and seeds (like flaxseeds and sunflower seeds).

Eat more high-fibre foods

There are two main types of fibre in our diet, soluble and insoluble, external. Both are important for cholesterol management as well as general health.

Insoluble fibre moves through the digestive system intact. It's found in nuts, seeds, wheat bran and fruits and vegetables with skins and pips.

Soluble fibre dissolves in water to form a gel-like substance, and is found in fruits, vegetables, oats, barley and pulses like chickpeas.

Oats and barley contain a special type of soluble fibre called beta-glucan, which has been shown to lower cholesterol levels. That's because once it becomes a gel, it binds with cholesterol-rich bile acids in the gut to stop them being absorbed in the body.

It's suggested that adding three grams of beta-glucan to your diet each day, external can help to lower cholesterol levels. You can get this by eating three servings of beta-glucan rich foods including:

Although soluble fibre is considered to have a greater impact in lowering cholesterol compared to insoluble fibre, it's best to have a variety of fibre-containing foods as most of us are not meeting the recommended intake of 30g a day.

Add plant stanols or sterol products

Including foods with added plant stanols and sterols in your diet, such as fortified spreads and yoghurts, external, has been shown to help lower cholesterol levels in people with high cholesterol, external.

Studies have shown that eating foods enriched with 1.5 to 2.4g of plant sterols/stanols a day, external, combined with a healthy, balanced diet, can reduce levels of 'bad' cholesterol by 7–10%.

That said, they're not a substitute for a healthy diet or cholesterol-lowering medication, and these intakes are only recommended for people which high cholesterol – not the general population.

Rather than restricting what you eat, it's more helpful to look at your current diet and make healthier, sustainable swaps or additions. Like snacking on nuts instead of crisps, or adding a side of vegetables to main courses for extra fibre.

Other aspects of lifestyle are just as important for keeping cholesterol levels in check, like being physically active, reducing alcohol intake and stopping smoking.

Some people might need medication to lower their cholesterol levels, but will still need to ensure their overall diet is healthy and balanced to support treatment and lower the risk of heart-related conditions.

Disclaimer: This article is intended for information only and it is not a substitute for proper medical diagnosis or dietary advice given by your doctor or dietitian, respectively.

Originally published October 2024. Updated March 2026.

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