20/01/2026
🌱 Eat Smart for Healthy Cholesterol
High cholesterol doesn’t need a complete diet overhaul — just a few smart swaps can make a real difference.
🥑 Choose healthy fats
Opt for olive oil, rapeseed oil, nuts, seeds and avocado.
🌾 Boost your fibre
Wholegrains, beans, lentils, fruit and veg help reduce how much cholesterol your body absorbs.
🥣 Oats
Oats are rich in soluble fibre, especially beta-glucan, which helps lower LDL (bad) cholesterol by forming a gel in the gut that traps cholesterol and carries it out of the body.
✅ Just 3g of beta-glucan a day (about a bowl of porridge) can help reduce cholesterol
✅ Great in overnight oats, porridge, smoothies, or baked into muffins
✅ Naturally low in saturated fat and packed with slow-release energy
💡 Tip: Choose whole rolled oats or steel-cut oats for maximum fibre — and skip the sugary instant sachets.
🐟 Add oily fish
Salmon, mackerel, sardines and pilchards provide heart‑friendly omega‑3s.
🍰 Cut back on saturated fat & refined carbs
Limit pastries, cakes, biscuits, fatty meats, full‑fat dairy, white bread, white rice and sugary drinks.
🍳 Good news: eggs are fine
For most people, dietary cholesterol (like eggs and shellfish) has little impact on blood cholesterol.
🍷 Reduce alcohol
Alcohol can raise triglycerides and add extra calories that contribute to weight gain — both can affect cholesterol. Aim for alcohol‑free days each week and keep portions small when you do drink.
💧 Small changes = big wins
Consistent, balanced choices support healthier cholesterol and better heart health.
