Have high cholesterol? Here’s how your diet can help lower it

If your latest health check has flagged high cholesterol, you’re not alone. More than 40% of Australian adults are in the same boat. High cholesterol may increase the risk of heart disease, but the good news is that your diet plays a powerful role in blood cholesterol levels. Let’s explore causes of high cholesterol, how diet is connected, and the practical steps you can take to support a healthier heart.

What is cholesterol?

Cholesterol is a fat-like substance that is found in your blood and is key to many processes within the body, such as:

• Making hormones
• Vitamin D production
• Creating bile to digest food

Like most things in life, there’s a sweet spot. We need cholesterol to function properly but too much is concerning.

“Good” vs “bad” cholesterol

Cholesterol comes in two forms:

1. LDL (low-density lipoprotein), often called “bad” cholesterol
2. HDL (high-density lipoprotein), or “good” cholesterol

They've earned these names due to their unique function in the body. Bad cholesterol is like the delivery truck of cholesterol, delivering fat to the arteries, while good cholesterol acts like the cleanup crew, whisking it away to the liver. 

When bad cholesterol hangs around, it may result in fatty deposits within blood vessels, making it hard for blood to flow through freely. This may increase the risk of a heart attack or stroke. 

The goal? Less bad cholesterol blocking the roads (arteries) and more good cholesterol keeping traffic flowing smoothly.

What causes high cholesterol?

High cholesterol levels can be influenced by factors such as age, genetics, lack of exercise, smoking, and, most commonly, diet. Foods high in saturated fats (like fried snacks, fatty meat and processed foods), are known to increase bad cholesterol while foods high in unsaturated fats and fibre (like avocadoes, nuts, legumes) can boost good cholesterol.

How your diet can help lower your cholesterol

Research shows us that long-term dietary changes can make a measurable difference to cholesterol levels. Here’s how:

1. Focus on healthy fats. Swap saturated fats like butter and fatty meat cuts for unsaturated fats found in nuts, seeds, avocados, olive oil and oily fish like salmon. Less saturated fat means less bad cholesterol and more unsaturated fat means more good cholesterol.
2. Aim for 30 different plants each week for fibre, vitamins, minerals and polyphenols. Research shows that polyphenols help to support healthy cholesterol levels. Research shows us that consuming enough fibre long term, reduces the risk of heart disease by lowering blood cholesterol and blood pressure.
3. Swap red meat for a variety of protein sources such as chicken, fish, eggs, lentils and beans. Keep red meat to a maximum of three times per week.
4. Choose whole foods over processed, packaged foods to help reduce salt. High salt intake is linked with higher blood pressure which contributes to heart disease risk.

Practical healthy eating tips to lower cholesterol

• Start your day with oats. Top with berries and a sprinkle of chia seeds for fibre, particularly soluble fibre which binds to cholesterol in the gut and helps remove it from the body.
• Snack smart. Grab a handful of unsalted nuts or veggie sticks with hummus instead of chips.
• Go meatless (sometimes). Try swapping meat for plant-based proteins like lentils, chickpeas, or tofu in your meals.
• Cook creatively. Use olive oil instead of butter, and experiment with herbs and spices to flavor food instead of salt. Garlic contains compounds that help lower cholesterol, reduce blood pressure and improve circulation.
• Don’t be afraid of healthy fats. Drizzle your salad with extra virgin olive oil, and if you’re feeling fancy, a handful of seeds.

It’s a popular myth that eggs should be avoided for those with high cholesterol. Whilst egg yolks contain cholesterol, it’s saturated fat intake that results in higher blood cholesterol levels. Swapping saturated fat to unsaturated fats will make the most difference to blood cholesterol.

Supplements to support heart health

• Research shows that omega-3 supplementation increases good cholesterol
• Coenzyme Q10 (CoQ10) is an almighty antioxidant that supports heart health

Other ways to lower cholesterol

While diet is a key player, it’s not the only tool in your cholesterol-lowering toolbox:

• Regular exercise can improve overall heart health. Aim for at least 30 minutes of moderate activity most days.
• Quit smoking. Smoking increases the ability of bad cholesterol to cause damage to the arteries. Stopping can reverse these effects.
• Your healthcare professional may also recommend certain medications or supplements to help lower cholesterol.

The bottom line

High cholesterol doesn’t have to be a permanent fixture in your health profile. Small but consistent changes to your diet and lifestyle can lead to significant improvements. Take charge of your cholesterol levels and protect your heart for years to come.

Related reads:

• Heart Health Check: What is it and how to get one
• 5 questions for women to ask their doctors about their heart

Reviewed by the Healthylife health experts December 2024.