Food that is low in cholesterol: How to eat healthier

Looking to lower your cholesterol intake? Whether it’s a preventative measure against heart disease or you’re dealing with high cholesterol already, you’re probably curious which foods are safe to eat and which are best avoided.

This article dives into exactly that, along with other tips for improving your cholesterol that go beyond diet.

Types of cholesterol

Cholesterol often gets a bad rap, but it actually has several important functions in the body. It’s required to synthesise certain hormones, build cell membranes and support bile production [1].

The issue comes when you end up with too much of it in your body. Excess cholesterol can accumulate in your blood vessels as plaque, making them narrower and more inefficient for carrying blood. When blood can’t flow properly around your body, it can lead to serious health issues like a heart attack or stroke.

Generally speaking, cholesterol falls into two categories: “good” and “bad”:

• Low-density lipoprotein (LDL): This is the type known as “bad” cholesterol. The reason is that if too much of it builds up in your arteries, it can make you more prone to those health issues mentioned earlier. LDL cholesterol is the most dominant form of cholesterol in your body [2] – this is because your liver produces most of it naturally
• High-density lipoprotein (HDL): HDL cholesterol is also known as “good” cholesterol, as it can transport other types of cholesterol to your liver, where they then get expelled from your body. It’s considered a good thing if your HDL cholesterol levels are high; it indicates that you’ve got a lower risk of heart problems

Another type of fat, known as triglycerides, also plays a major role. Excess triglycerides combined with high LDL cholesterol or low HDL cholesterol can increase your risk of cardiovascular disease.

How is cholesterol measured?

Cholesterol is measured via a blood test known as a lipid panel or lipid profile. The test assesses how much cholesterol and triglycerides are in your blood, indicating your risk of heart disease. It’s important to stay on top of your cholesterol levels, because high cholesterol doesn’t cause any symptoms [3] – so you may have it without knowing.

When you get your results, you’ll be able to see your total cholesterol, quantity of both LDL and HDL cholesterol, and triglycerides. Your doctor will be able to explain your results and what they mean for your health.

You can also buy cholesterol testing kits that you can use at home. These involve pricking your finger and getting near-instant results. However, these tests aren’t always super accurate, which is why it’s generally recommended to have your levels checked by your doctor – especially if you’re dealing with high cholesterol.

What causes high cholesterol?

Cholesterol levels are influenced by a range of factors – some of which you can control and some of which you can’t. These include:

• Genetics: If there’s a family history of high cholesterol, you may be more likely to develop it
• Age: From age 20, your cholesterol levels naturally get higher [3]. Plus, after menopause, many women experience higher LDL cholesterol and lower HDL cholesterol [4]
• Diet: A diet high in sugar, saturated and trans fats can contribute to high cholesterol
• Activity levels: A lack of exercise can raise high cholesterol, while being physically active can increase HDL cholesterol [5]
• Weight: Being overweight or obese increases the risk of high cholesterol [5]
• Other lifestyle factors: Both smoking and drinking excessively can lead to high cholesterol, with smoking in particular shown to lower HDL cholesterol and raise LDL cholesterol [6]
• Stress: Chronic stress elevates your cortisol levels, making your body produce more cholesterol [6]
• Other health conditions: Diabetes, kidney disease, hypothyroidism and PCOS are just a few of the health conditions that can elevate your cholesterol levels [6]

Cholesterol and healthy eating

Diet is one of the most effective ways to help manage cholesterol. Luckily, there are several foods to focus on to support healthy cholesterol levels.

Foods low in cholesterol

Fruits and vegetables

• Apples
• Berries
• Oranges
• Bananas
• Grapes
• Leafy greens (spinach, kale)
• Broccoli
• Carrots
• Sweet potatoes
• Tomatoes
• Capsicum
• Zucchini
• Eggplant

Whole grains and starches

• Oats
• Quinoa
• Brown rice
• Wholemeal bread
• Wholemeal pasta
• Barley
• Couscous
• Buckwheat
• Sweet corn

Legumes and plant proteins

• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Cannellini beans
• Tofu
• Tempeh
• Edamame

Nuts, seeds and healthy unsaturated fats

• Almonds
• Walnuts
• Pecans
• Cashews
• Pumpkin seeds
• Sunflower seeds
• Chia seeds
• Flaxseeds
• Avocado
• Olive oil

Lean animal proteins

• Skinless chicken breast
• Turkey breast
• Most white fish (cod, haddock, barramundi, basa)
• Egg whites (cholesterol is only found in the yolk)

Dairy and alternatives

• Low-fat or skim milk
• Low-fat yoghurt
• Plant milks (almond, soy, oat)
• Low-fat cottage cheese

Dietary fibre – how fibre helps lower cholesterol

You’ve probably heard that fibre is a crucial component of your diet, and its relationship with cholesterol is one of the main reasons why. 

Soluble fibre – that is, the type that dissolves in water and is found in plant foods – can bind to cholesterol in your digestive system and help remove it from your body. In fact, including 5-10g of soluble fibre in your diet each day can reduce your total and LDL cholesterol by 5-11 points [7] – this can be a significant drop if your levels are high. 

Because soluble fibre absorbs liquid, make sure you drink plenty of water, too.

Foods high in soluble fibre

• Oats (1 cup cooked) – about 1.5–2g
• Oat bran (¼ cup dry) – about 2.2g
• Barley, cooked (1 cup) – about 2g
• Psyllium husk (1 tbsp) – about 5g
• Chia seeds (1 tbsp) – about 2g
• Flaxseed/linseed, ground (1 tbsp) – about 1g
• Black beans (½ cup cooked) – about 2g
• Kidney beans (½ cup cooked) – about 2g
• Navy beans (½ cup cooked) – about 2.2g
• Cannellini beans (½ cup cooked) – about 2g
• Lentils (½ cup cooked) – about 1g
• Chickpeas (½ cup cooked) – about 1.3g
• Soybeans/edamame (½ cup) – about 1.1g
• Brussels sprouts (1 cup cooked) – about 2g
• Broccoli (1 cup cooked) – about 1g
• Sweet potato (1 medium) – about 1.8g
• Apple with skin (1 medium) – about 1g
• Orange (1 medium) – about 1.8g
• Pear with skin (1 medium) – about 1.5g
• Berries (1 cup) – about 1–1.5g
• Carrots (1 cup raw) – about 1g
• Eggplant (1 cup cooked) – about 1g

The role of dietary fats

The fats you get through your diet can have a huge effect on your cholesterol levels. Not all fats are equal, with some contributing to higher LDL cholesterol and others able to keep it in check.

Broadly speaking, you’re best avoiding unhealthy fats like saturated fats and trans fats, both of which can raise LDL cholesterol and potentially increase your heart disease risk. On the other hand, mono and polyunsaturated fats (or healthy fats) improve HDL cholesterol levels.

If you’re used to relying on foods like butter and full-fat dairy (both of which are considered unhealthy fats), see if you can make swaps. Olive oil and avocado, for instance, are good substitutes for butter, while low-fat and plant-based dairy typically contain less fat overall.

Unhealthy fats to limit

• Butter
• Lard
• Ghee
• Cream
• Full-fat dairy (cheese, whole milk)
• Fatty cuts of red meat
• Processed meats (sausages, bacon, salami)
• Coconut oil and palm oil (high in saturated fat)
• Deep-fried foods
• Fast food
• Packaged pastries and cakes
• Biscuits and cookies
• Chocolate bars
• Potato chips and corn chips
• Anything containing partially hydrogenated oils (AKA trans fats)
• Margarines that contain trans fats

Healthy fats to include

• Olive oil
• Extra-virgin olive oil
• Avocado and avocado oil
• Nuts (almonds, walnuts, cashews, macadamias, pecans)
• Seeds (chia, flaxseed, pumpkin, sunflower)
• Nut butters (natural, no added hydrogenated oils)
• Oily fish (salmon, sardines, mackerel, trout)
• Tofu
• Tempeh
• Edamame
• Olives

From a longevity perspective, eating a diet rich in fibre, plant foods, and healthy fats is one of the most evidence-backed ways to support cardiovascular health long term — and is often considered a foundational form of nutrition-based biohacking.

Is diet the only way to improve my cholesterol levels?

While diet is essential for managing cholesterol, you can also make other lifestyle changes to improve your cholesterol levels. These include:

• Exercising regularly: Regular physical activity can boost HDL cholesterol. Make sure to include a mix of cardio and strength training, and aim for 30-60 minutes of moderate-intensity activity on most days of the week [8]
• Quitting smoking: Giving up cigarettes can also increase your HDL cholesterol levels. In fact, within just three months of quitting, blood circulation starts to improve [9]
• Drinking in moderation: It’s recommended to consume no more than one standard drink per day to support healthy cholesterol levels [9]
• Managing stress: If chronic stress is an issue, try stress management techniques like meditation, yoga, journaling, and spending time with family and friends
• Losing weight: Losing weight can lower LDL cholesterol and boost HDL cholesterol
• Chatting to your doctor about medication: While some people can lower their cholesterol through lifestyle changes alone, others may require a targeted medication. These medications work by reducing cholesterol production in your liver. Your doctor will observe your cholesterol levels when you start implementing lifestyle changes and, if the change is insufficient, may consider a cholesterol-lowering medication

Where can I get help with a cholesterol-lowering diet?

If you’re unsure how to get started with a cholesterol-lowering diet, your first port of call should be your doctor. They can help you understand the basics of a heart-healthy diet and potentially refer you to a licensed dietitian, who can provide more in-depth, personalised dietary advice.

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