How to Lower Cholesterol: 5 Dietitian Approved Nutrition Strategies
Cardiovascular disease is a leading cause of death worldwide, contributing to about a third of all deaths each year. It’s an alarming statistic. The good news is there are simple and effective dietary levers that you can pull to reduce your risk and support long-term heart health.
One of the biggest risk factors is elevated low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. High LDL cholesterol increases the risk of heart disease and stroke, but the right diet can make a real difference. It’s also important to focus on raising high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol, which helps clear LDL cholesterol from the bloodstream. One of the best ways to improve HDL cholesterol is by weaving more unsaturated fats into your diet, such as those from olive oil, nuts, seeds, avocado, and fatty fish.
Below are five evidence-based strategies to help you lower LDL cholesterol naturally.
1. Reduce Saturated Fat Intake
The first step in improving cholesterol levels is cutting back on foods high in saturated fat, which can raise LDL cholesterol.
Saturated fat is commonly found in:
🥩 Fatty cuts of meat
🧈 Butter, cream, shortening
🥥 Coconut products
🍪 Baked goods with butter/shortening
For most people, keeping saturated fat below 10% of daily energy intake (less that ~20 g per day for most people) is recommended.
To put this into perspective:
1 tablespoon of butter = ~6 g saturated fat
200 g T-bone steak = ~12–14 g saturated fat
You don’t need to avoid these foods completely, but being mindful of your intake is key.
2. Choose Healthy Fats Instead
Rather than focusing on what to cut out, it helps to look at what to add in. Replacing saturated fat with healthy fats such as polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA) can lower LDL cholesterol and improve heart health.
These are found in:
🐟 Fatty fish
🥑 Avocado
🌰 Nuts & seeds
🌿 Olive oil, tahini, vegetable oils (yes, seed oils!)
Simple swaps, like cooking with olive oil instead of butter or snacking on nuts instead of biscuits, can make a big difference over time.
And here’s some reassurance: dietary cholesterol isn’t as concerning as saturated fat. Eggs and shellfish can still be part of a healthy diet. If you have a family history of high cholesterol, it may help to limit shellfish to once a week and keep eggs under seven per week.
3. Increase Soluble Fibre Intake
If you’re looking for one of the most effective dietary strategies to lower cholesterol, focus on soluble fibre. Soluble fibre is found in:
🌾 Oats
🌿 Psyllium husk
🫘 Beans & lentils
🍏 Fruits & vegetables
🌰 Nuts & seeds
Here’s how it works: soluble fibre binds to bile salts in the small intestine and helps excrete them. Since bile salts are made from cholesterol, your body pulls cholesterol out of the bloodstream to replace what’s lost. Over time, this process lowers blood cholesterol levels.
Aim for a variety of plant-based foods each day, but pay extra attention to oats, psyllium husk, and beans if you want the biggest impact.
4. Add Plant Sterols and Stanols
Plant sterols & stanols are natural compounds in plant foods that look very similar to cholesterol. Because of this, they compete with cholesterol for absorption in the gut, which reduces the amount of cholesterol that makes its way into your bloodstream.
You’ll find sterols & stanols in fruits, vegetables, grains, nuts, seeds, and legumes. Certain fortified foods, like “heart-smart” milk, Flora ProActiv margarine, or cereals with added plant sterols, can also help. To see a real impact on cholesterol, you want to aim for around 2–3 grams of plant sterols per day. While plant sterol supplements do exist, it’s best to discuss these with your GP or dietitian before starting them.
What’s great is that plant sterols work independently of fibre, meaning combining both strategies gives you even more cholesterol-lowering benefits.
5. Include Soy Protein
Swapping 25-30 g of animal protein with soy protein each day has been shown to lower LDL cholesterol. This can be done by including:
🍲 Tofu
🍢 Tempeh
🥛 Soy yoghurt
🌱 Textured vegetable protein (TVP)
🥤 Soy protein powder
Soy protein helps in two ways. First, you’re replacing higher-saturated-fat foods with a low-saturated-fat option. Second, soy may encourage the body to clear more cholesterol from the bloodstream - this has a modest effect, the biggest benefit is from the first point . It’s a simple switch with heart-healthy results.
Final Thoughts on Cholesterol and Heart Health
Diet plays a major role in lowering cholesterol, but genetics also have a big influence. You can eat well, exercise regularly, and avoid smoking or excess alcohol and still have high cholesterol due to family history.
If this sounds like you, don’t be discouraged. Speak with your GP, as medical treatment combined with the strategies above often produces the best results. With the right mix of diet, lifestyle, and medical support, you can protect your heart and improve your long-term health.