Last year, I was taken aback when I discovered that my cholesterol levels were slightly elevated. It wasn’t a disastrous revelation, but it was certainly surprising for someone in their late 20s.
My diabetes likely contributed to the increase, but I also recognised that my exercise routine had been somewhat lax. A nurse suggested I try Benecol yoghurt drinks and cod liver oil supplements, the latter of which I was already consuming.
After ramping up my physical activity, tweaking my diet, and incorporating Benecol into my daily routine, my cholesterol levels stabilised.
Since then, I’ve been committed to maintaining healthy cholesterol levels to prevent future health complications. One of the most effective ways to achieve this is through a balanced lifestyle and nutritious diet.
I sought advice from various experts and doctors on the best foods for reducing cholesterol – and they all concurred on one specific food: oats.
While many foods such as nuts, beans, lentils and healthy fats came highly recommended by the professionals I consulted, oats were unanimously endorsed by all the experts, reports the Express.
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Oats serve as an excellent dietary staple, packed with the soluble fibre beta-glucan, which plays a vital role in lowering low-density lipoprotein (LDL). LDL is commonly known as the “bad” cholesterol responsible for transporting cholesterol, fats and proteins throughout the bloodstream.
In contrast, high-density lipoprotein (HDL), often called “good” cholesterol, works to carry excess cholesterol from bodily tissues back to the liver for disposal.
Dr Naveed Asif, a GP at The London General Practice, described cholesterol as a “waxy, fat-like material present in every cell of the body” that is “essential for the production of hormones, vitamin D, and compounds that aid in digestion”. Nevertheless, excessive amounts of “bad” cholesterol can lead to plaque building up in the arteries and trigger various health complications, including atherosclerosis.
Dr Asif added: “Elevated cholesterol levels can greatly heighten the risk of heart disease, stroke, and other cardiovascular conditions. An excessive buildup of LDL cholesterol in the arteries can cause atherosclerosis, a condition characterised by the hardening and narrowing of the arteries, which restricts blood flow. This can lead to severe health problems, such as heart attacks and strokes.”
Dr John Field, associate clinical director at Bupa Health Clinics, concurred that raised levels of particular cholesterol types can “increase your risk of cardiovascular disease – for example, heart disease and stroke”. He added: “This is because one type of cholesterol can cause fatty deposits to build up inside your arteries. Over time, these can make your arteries narrower and narrower, which restricts the flow of blood to organs such as your heart. This can affect other parts of your body too, including your arms and legs.”
Regular exercise, keeping to a healthy weight, cutting back on alcohol and stopping smoking can all contribute to reducing high cholesterol levels, though adjusting your diet is frequently the simplest initial step.
Dr Saira Bano, a seasoned NHS and private GP with more than 10 years of clinical experience, observed that medical professionals widely acknowledge that foods high in soluble fibre and smart fat substitutions assist in lowering LDL cholesterol levels. Nevertheless, she pointed out, “oats and barley tend to top the list”.
She explained: “Oats and barley tend to top the list because their beta-glucan fibre lowers LDL, with about 3g per day from porridge or oat bran being a realistic target. Beans, lentils, and chickpeas most days, along with fruit and vegetables rich in soluble fibre such as apples, berries, citrus, aubergine, and okra, help bind cholesterol in the gut and support bile acid excretion.
“A small daily handful of nuts, roughly 30g of almonds, walnuts, or pistachios, plus soya foods like tofu, edamame, and soya milk or yoghurt a few times a week, can support LDL reduction while adding heart-healthy fats and plant protein. Seeds and fibre supplements also have a role: one to two tablespoons of ground flax or chia, or around 10g of psyllium, can meaningfully lift soluble fibre intake.”
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Numerous health professionals advocate for the use of plant sterol or stanol-enriched products (such as Benecol) spreads or yoghurts, consumed at 1.5-2g daily. These can reduce LDL cholesterol by approximately 7-10%.
Additionally, replacing butter or ghee with olive or rapeseed oil when cooking is recommended.
Dr Adam Staten, resident doctor at One Day Tests, the UK’s premier next-day blood results clinic, highlighted that the “traditional advice” for managing cholesterol centres on the Mediterranean Diet. This eating pattern emphasises abundant fruit and vegetables, limited red meat, moderate amounts of chicken and oily fish, and the substitution of butter or ghee with olive oil.
He further suggested incorporating nuts and soluble fibre sources such as oats, lentils, beans and barley into one’s diet.
Research cited by the expert revealed that individuals consuming nuts five or more times weekly experienced a 20% reduction in their risk of ischaemic heart disease compared to those who rarely ate nuts. Crucially, the nuts should preferably be consumed raw and unsalted for maximum benefit.
Adding to the discussion, a biomedical scientist with expertise in haematology, immunology and diagnostics, Tobias Mapulanga, emphasised the importance of soluble fibre in managing cholesterol levels. He stated: “Food sources of soluble fibre like beans, lentils, oats and barley, help improve cholesterol by reducing the absorption of cholesterol in the gut and should also be eaten regularly by anybody looking to lower cholesterol.”
Mapulanga further recommended foods that replace saturated fats with unsaturated ones for lowering LDL cholesterol. He explained: “Regular oats or barley for beta-glucan, along with beans, lentils, chickpeas, and fruits such as apples, pears, and citrus for pectin, help reduce cholesterol absorption in the gut and lower LDL. A small handful of nuts on most days, soy foods like tofu or soy milk, and seeds, including flax and chia, add extra fibre and plant sterols while supporting a healthier lipid profile.”
He also suggested dietary changes for cooking and dressings, advising: “For cooking and dressings, it helps to swap butter, ghee, and coconut oil for olive or rapeseed oil to reduce saturated fat and increase monounsaturated fats, and to include oily fish a couple of times a week for overall cardiometabolic benefit.”
For those seeking an additional boost, Mapulanga mentioned sterol- or stanol-enriched spreads and yoghurts, stating: “If you want an added push, sterol- or stanol-enriched spreads and yoghurts providing around 1.5-2g per day can further lower LDL when used alongside these foods, though they are not intended for children or during pregnancy.”
Dr Richard Allison, a nutritionist at Herbalife, has recommended adopting a heart-healthy diet rich in soluble fibre from sources such as oats, beans and fruits to maintain balanced cholesterol levels. He also advocates for the inclusion of unsaturated fats found in avocados, nuts and olive oil, as well as omega-3s from oily fish.
In addition to dietary changes, Dr Allison emphasises the importance of regular physical activity, suggesting at least 150 minutes of moderate exercise each week to help raise HDL (good cholesterol) and lower LDL (bad cholesterol). He advises: “Reduce saturated fats (found in red meat, full-fat dairy, and processed foods) to below 20-30g daily, replacing them with unsaturated fats. Secondly, eat at least five portions of fruits and vegetables daily, whole grains, and foods high in soluble fibre (e.g. porridge, lentils) to lower LDL by 5-10%. And lastly, include oily fish twice weekly for omega-3s, and limit added sugars and salt.”
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He further recommends: “Aim for 150 minutes of moderate aerobic exercise (e.g. brisk walking, cycling) plus strength training twice weekly. This raises HDL and lowers LDL, with studies showing benefits within weeks.”
Deborah Grayson, an internationally recognised pharmacist and qualified nutritional therapist, also offers mentoring and support to nutritional practitioners through her initiative, Practice With Confidence.
Ms Grayson endorsed the cholesterol-lowering benefits of foods rich in soluble fibre, particularly oats. She explained: “Consuming foods which are high in fibre can help to lower cholesterol, as it binds to cholesterol in the gut and stops it being absorbed into the body. Soluble fibre, which draws water into the gut, is best for this. It’s found in oats, barley, legumes (beans, lentils, peas and soybeans), chia seeds and fruits, especially apples and berries.
“Oats and barley contain a type of soluble fibre called beta-glucans, with a bowl of porridge providing around half of the daily recommended amount.
“In addition to fibre-rich foods, antioxidants found in berries, leafy green vegetables and brightly coloured vegetables, such as lycopene in tomatoes, support healthy cholesterol levels, reduce inflammation and aid heart health in general.”
She further advised incorporating five portions of fruit and vegetables daily, consuming foods abundant in omega-3 fatty acids like oily fish and flaxseed, along with monounsaturated fats present in olive oil, nuts and avocados. She also highlighted nuts as a valuable source of plant sterols, natural compounds that prevent cholesterol absorption into the bloodstream.
NHS GP Dr Dave Nichols, who serves as resident doctor for at-home testing brand MyHealthChecked, offered five simple suggestions for cholesterol management, emphasising fibre-rich foods such as oats.
He said: “Focus on foods rich in fibre (like oats, legumes, fruits, and vegetables) and healthy fats (like those in nuts, seeds, olive oil, and fatty fish). Cut back on saturated fats, trans fats, and processed foods.”
He further advised incorporating regular physical activity—approximately 30 minutes of moderate exercise on most days—alongside maintaining a healthy body weight, giving up smoking, and limiting alcohol intake. He also suggested using an at-home cholesterol testing kit to easily track total cholesterol, HDL, LDL and triglyceride levels.
Dr Asif stressed the importance of following a heart-healthy eating plan to keep cholesterol levels in check. He highlighted the need to consume plenty of fruits, vegetables, whole grains and beneficial fats whilst cutting down on saturated and trans fats.
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Among the “best foods” for managing cholesterol are oats and wholegrains, oily fish such as salmon and mackerel, nuts and seeds, avocados, and pulses including beans.
He advised steering clear of processed and fried foods, red and processed meats, full-fat dairy items, sugary treats and drinks, and trans fats found in baked goods and margarine.
Dr Field also recommended boosting intake of foods high in HDLs while reducing those rich in LDLs. “HDL helps to combat bad cholesterol by carrying the harmful LDL back to the liver to be broken down, thus avoiding the arterial plaque buildup,” he explained.
Below are some foods he recommended:
- High-fibre foods include wholegrains, pulses, and fruits and vegetables.
- Oily fish (salmon, trout, herring)
- Avocado
- Virgin and extra virgin olive oil
- Unsalted nuts and seeds
- Beans
- Lentils
- Oats
- Garlic
- Onions
- Colourful fruit and vegetables
What should I do if my cholesterol levels are elevated?
If your cholesterol levels are elevated, Dr Tina Ghela, a digital clinician at Medichecks, recommends speaking with your GP, especially if you have additional risk factors such as hypertension, diabetes, or a smoking habit. She explained: “It’s likely your GP will recommend lifestyle changes for a few months before repeating your cholesterol measurement. If there has been little improvement and you’re deemed high risk, they may suggest cholesterol-lowering medication, such as a statin.”
How frequently should cholesterol be monitored?
Dr Asif suggests that adults should have their cholesterol tested at least every four to six years from the age of 20 onwards.
He explained: “This testing is typically done through a fasting blood test, which measures total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. For individuals with specific risk factors, such as a family history of high cholesterol, heart disease, diabetes, or other cardiovascular conditions, more frequent screenings may be necessary-often every one to two years.
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“Additionally, those who have previously been diagnosed with high cholesterol may need to check their levels annually. Regular monitoring is crucial, as it allows healthcare providers to assess cholesterol levels over time and make informed recommendations for lifestyle changes or medication adjustments as needed, helping to reduce the risk of cardiovascular diseases.”
Overall, managing cholesterol levels requires a combination of dietary choices, lifestyle adjustments and consistent health monitoring. Boosting your intake of soluble fibre through foods such as oats, barley, beans, lentils and chickpeas can help reduce LDL cholesterol absorption in the digestive system.
Furthermore, swapping saturated fats for unsaturated, heart-friendly alternatives like avocados, oily fish and quality oils such as extra-virgin olive oil can lower the likelihood of developing conditions including heart disease.
Engaging in regular physical activity supports increased levels of “good” cholesterol, whilst achieving and maintaining a healthy weight can substantially enhance your lipid profile. Additional lifestyle factors, including stopping smoking and keeping alcohol consumption under 14 units weekly, can help elevate HDL levels, decrease triglycerides and support the liver’s capacity to eliminate LDL cholesterol.
It’s crucial to speak with your GP before implementing any modifications to your diet and exercise routine.