Cholesterol: What to eat to lower your cholesterol

Cholesterol: What to eat to lower your cholesterol

The benefits to lowering cholesterol include reducing your risk of heart disease and stroke.


Aim to reduce the levels of ‘bad cholesterol

  • Limit saturated and trans fats
  • Replace trans and saturated fats with polyunsaturated and monounsaturated fats
  • Enjoy a variety of food daily including veggies, whole grains, legumes, lean meat, oily fish, fruit, reduced or no-fat dairy (or non-dairy) products , vegetable and seed oils
    Regularly have your cholesterol checked by your doctor

USE food high in polyunsaturated fats eg
– Margarines spreads and oils such as sunflower, soybean and safflower
– Oily fish
– Some nuts and seeds

USE food high in monounsaturated fats
– Margarine spreads and oils such as canola, olive and peanut
– Avocados
– Some nuts

Food to include to lower cholesterol

– Foods high in dietary fibre and soluble fibre can reduce your bad cholesterol in your blood. These include legumes (chickpeas, lentils, baked beans) and cereals (oats and barley)

Food to limit to lower cholesterol

– Processed meats including sausages, deli meats and salami
– Takeaway foods such as pastries, pies, pizza, hot chips, fried fish, hamburgers, creamy pasta
– Salty, fatty and sugary snack foods eg chips, cakes, pastries, biscuits, lollies, chocolate
– Liver, kidneys, pate

See your doctor

Book in to have your cholesterol checked at Langpark Medical Centre.