15 Expert-Backed Foods to Lower Cholesterol Without Cutting Out Your Favourites

A lot of advice about reducing cholesterol focuses on what to cut out. But, that approach is demotivating, restrictive and… unsustainable. What if you focused on adding in foods instead?

The great news is, consuming more of certain nutrients can lower cholesterol and make a meaningful difference. Let’s break down what those are and our top 15 foods to crowd into your diet so you can sidestep a deprivation mindset and have a more enjoyable way of eating for your heart health.

Understanding LDL, HDL, and the Role of Cholesterol in Your Health

There are two types of cholesterol in the blood, LDL (“less healthy”) and HDL (“healthy”). Consider LDL “sticky”. High levels can build up to form plaques.

On the other hand, HDL is “healthy” because it can collect plaques and carry these to the liver to be excreted from the body. Reducing LDL and increasing HDL levels is the goal to lower your risk of heart disease.

How Key Nutrients Can Help Lower LDL and Boost HDL Cholesterol

The types of fats you eat can change your cholesterol. Poly- and mono-unsaturated fats reduce LDL and increase HDL, so eating foods rich in these is a win. But, saturated and trans-saturated fats are linked with increasing LDL and reducing HDL. Not so favourable for cholesterol.

Fibre is also a star nutrient for reducing LDL. A specific type of fibre called soluble fibre binds to cholesterol in the blood and sweeps it out of the body through your stools when passing a bowel motion.

Another key nutrient to add in is plant sterols. These are found in plant foods or fortified in some foods like milk, cereals and oats.  Plant sterols have a similar structure to cholesterol and reduce cholesterol absorption by competing for binding sites in the gut. 

Top 15 Foods to Lower Cholesterol

Oats

This wholegrain is rich in beta-glucan, a sub-type of soluble fibre directly linked with reducing total and LDL cholesterol. Better yet, it’s budget-friendly and versatile. Add to smoothies, make overnight oats or whip up our simple Banana Oat Cookies or Banana Flapjacks.

Avocado

Avocados are packed with fibre and monounsaturated fat which both reduces LDL and increases HDL cholesterol. Enjoy avocado smeared on toast, as a salad topping, in our 10 Minute Tuna Avo Sushi Bowl or take a sweet spin and make these wholesome Beetroot, Zucchini and Spelt Brownies with Choc Avo Frosting.

Salmon

Salmon is one of the highest sources of long chain omega-3 fats, a potent polyunsaturated fat that reduces cholesterol and inflammation. Aim for two to three serves per week. Tip: both frozen and canned options are just as beneficial as fresh.

Walnuts

These nuts are abundant in plant-based omega-3 fats and fibre. They pair well with banana and ricotta like in our Banana Walnut Ricotta Toast, or tossed through salads like our Strawberry Spring Salad.

Black beans

Rich in soluble fibre, black beans work hard to reduce cholesterol absorption in your blood stream. Go for canned options if you’re short on time and toss through chopped cucumber, tomato, avocado and a squeeze of lime juice for a simple side.

Tofu

This plant based protein provides both polyunsaturated fats and fibre, and a portion providing 25g protein has been shown to reduce LDL cholesterol by approximately 3 to 4%. New to tofu and worried it tastes bland? Start with our Tofu Rice Paper Rolls or Tofu, Cauliflower and Potato Tray Bake with Lime Yoghurt.

Extra virgin olive oil

Rich in monounsaturated fats, extra virgin olive oil helps reduce LDL and increase HDL cholesterol. Choosing “extra virgin” is key. This variety is safe to cook with, meaning you can use it when stir-frying, sauteeing and baking alongside raw in salad dressings or blended through homemade dips.

Barley

Similar to oats, barley is high in soluble fibre which lowers cholesterol levels. Use this wholegrain in soups during Winter and in our hearty Grilled Salmon and Pearl Barley Salad during Summer.

Almonds

Snacking on a handful of almonds each day has been shown to reduce LDL cholesterol, thanks to its high monounsaturated fat and fibre content. Almonds also provide magnesium, which can reduce blood pressure and prevent tears and damage to blood vessel walls where cholesterol may build up and form plaques.

Peanut butter

Like almonds, peanut butter offers monounsaturated fat and fibre for healthy cholesterol levels. Blend a tablespoon into smoothies, spread on top of toast or use it to make a creamy lime dressing like in our Five Minute Vietnamese Salad.

Chia seeds

These tiny but mighty seeds are packed with soluble fibre and omega-3 fats, perfect for lowering LDL cholesterol and making our Simple Strawberry Jam, Chia Popsicle Bites and Super Selenium Antioxidant Smoothie.

Green peas

Whether canned, fresh or frozen, green peas are another good source of soluble fibre to reduce cholesterol absorption in the body. Budget-friendly frozen peas are an easy addition to fried rice, frittatas, bolognese, dahl, cottage pie and smashed through avocado once defrosted to spread on your breakfast toast.

Potato

Potatoes really are unfairly demonised. When eaten with their skin on, potatoes are rich in fibre to lower cholesterol. They are also packed with potassium, which helps lower blood pressure and prevents blood vessel damage that may trigger cholesterol-filled plaque build-up. 

Sardines

Like salmon, sardines are high in long chain omega-3 fats that reduce LDL cholesterol and inflammation. For an easy simple recipe, sautee canned sardines with extra virgin olive oil, garlic, lemon zest and chilli before stirring through parsley and lemon juice and piling on top of freshly toasted bread. 

Chickpeas

High in soluble fibre, chickpeas lower LDL cholesterol. Better yet, canned options are budget-friendly and incredibly versatile for both sweet and savoury recipes. Load heart-healthy chickpeas into your diet with our recipes for Cookie Dough Protein Balls, Chickpea Burger Patties, Crispy Roasted Chickpeas and Four Bean Salad.

When it comes to reducing cholesterol, focus on adding in foods, rather than restricting. Your relationship with food will thank you. If you’re struggling with high cholesterol, feeling worried about being told to cut out certain foods and need personalised support for the right type and portion of foods to add in, our team of Accredited Practising Dietitians can help. Book an appointment with one of us today.

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