5 EVERYDAY FOODS THAT CAN HELP IMPROVE CHOLESTEROL LEVELS, ACCORDING TO NUTRITIONISTS

Most of us are aware that, put simply, high cholesterol is bad and low cholesterol is good, and that diet and lifestyle have a huge impact on both of these readings. But when it comes to what we’re supposed to eat for healthy cholesterol levels, things get a little more complex. We used to think that keeping an eye on our fat intake was the key to keeping cholesterol under control, but now we know that eating healthy fats is essential. 

Why? It’s all to do with striking a balance between reducing levels of ‘bad’ cholesterol (low-density lipoprotein or LDL) and increasing the ‘good’ cholesterol (high-density lipoprotein or HDL). 

When it comes to working out how to eat to improve this balance, things can get a bit more complicated. For one thing, there are caveats: some of us are genetically predisposed to higher cholesterol levels, no matter how healthy our diet is. Experts are also keen to stress the importance of adding foods into our diet rather than taking them away, so it’s not simply a matter of avoiding certain foods.

All this information can feel confusing and overwhelming, but most experts agree that, unless you have a diagnosed cholesterol issue, some simple tweaks to your diet can make all the difference. 

With this in mind, we take a simple look at the five foods to include in your daily diet to improve your cholesterol level, according to the experts.

5 foods that are great for healthy cholesterol levels 

1. Oats 

Overnight, porridge, baked into flapjacks… oats are brilliant for our cholesterol levels, not to mention a fantastic way to start our day. Research shows that oats reduce the amount of LDL in the blood, but they don’t necessarily increase our HDL.

“Oats are whole grains that are packed with a type of soluble fibre called beta-glucan,” says Karen Murray, a nutritional therapist, dietitian and founder of Grá Nutrition. “This fibre forms a gel in your gut, which binds to cholesterol and prevents it from being absorbed into your bloodstream. It then helps remove excess cholesterol from your body.”

How much should we be eating? 

According to dietitian Dr Carrie Ruxton, we should be aiming to eat around 75g of oats each day, and given how versatile they are, this is achievable. “A 2014 meta-analysis combining the results from 28 studies found that we need to eat 3g of beta-glucan daily to get the optimal cholesterol-lowering effect,” Dr Ruxton says. “That corresponds to 75g of oats or a bowl of porridge plus two slices of oat fibre bread.”

2. Almonds 

Almonds, walnuts, pistachios and cashew nuts are all great for lowering both total and LDL cholesterol levels. Add them to your overnight oats and you’ve boosted the cholesterol-busting properties of your breakfast before your day has even properly started. Studies show that eating almonds daily significantly lowers total and LDL cholesterol.

“Nuts, such as almonds, contain healthier types of fat, specifically unsaturated fats, which reduce blood cholesterol by replacing the less healthy fats in our diets,” says Dr Ruxton. “Saturated fats, found in butter, cheese, cream and fatty processed meats, push up bad LDL cholesterol, which is why we need to keep these to a minimum in the diet.”

How much should we be eating? 

The ideal daily minimum is ‘a handful’ or around 25g. “Use nuts to replace less healthy snacks, such as crisps or confectionery, or add a handful to your morning muesli,” says Dr Ruxton. 

3. Green tea

Another simple swap is to replace your morning cuppa with a green tea. 

“When we think of diet, many of us forget the influence drinks can have,” says nutritionist Emma Thornton. “We’re all actively sipping or guzzling away throughout the course of the day, so what we’re drinking is an important consideration. Green tea is a must for me if you want to go that extra mile to support your heart health. As most people enjoy a warm brew throughout the course of the day, hopefully it can be easily incorporated or swapped in to replace regular tea or high caffeine coffee options.

“Green tea is packed full of antioxidants, including polyphenols and catechins, which are thought to exert some specific, protective effects on your heart. In this way, green tea is thought to have a positive influence on a number of heart health risk factors, including cholesterol levels and high blood pressure, both of which are common precursors to other issues, such as heart disease.

How much should we be drinking? 

Studies suggest consuming around one to three cups per day for best results. 

4. Eggs

Once upon a time, eating eggs was linked with increased cholesterol, but this myth has been well and truly busted by science, with research showing that eating two eggs a day is associated with significantly lower cholesterol levels when eaten as part of a diet low in saturated fats. 

“While younger people are happily munching on eggs for a high protein snack, older people sometimes worry that an omelette or egg sandwich could be playing havoc with their cholesterol levels,” says Dr Ruxton. “This new study is good news as it puts eggs firmly back on the menu for people of all ages. Managing your blood cholesterol is important for reducing heart disease, but as this study confirms, we need to focus on saturated fats. Eggs are naturally low in fat, rich in protein and contain more than 10 vitamins and minerals, including vitamin D, which supports immunity and bone health.”

Great news again for breakfast lovers, but eggs are delicious at any time of the day.

How many should we be eating? 

According to research, two eggs a day is ideal, but there’s nothing to suggest that a few more will do any harm if you’re a committed egg-lover. 

5. Legumes 

Kidney beans, black beans, chickpeas, lentils, cannellini beans and so on – even hummus counts.

“These beans are packed with soluble fibre, which helps remove excess cholesterol from your system,” says Murray. “They’re also a great source of plant-based protein, which can help you feel full and reduce your intake of less healthy fats. They can be added to soups, stews, curries, dhals and salads for a nutrient hit.”

How much should we be eating? 

Murray advises aiming to include a serving of legumes at least three to four times a week.

Images: Getty

2025-06-19T05:17:09Z