Originally published: April 19, 2023
Last updated: July 17, 2026
Next review: July 2027
Written by: Adel Galal, Founder and Lead Writer at NextFitLife
Review status: Editorially reviewed and checked against current NHS, NICE, British Heart Foundation, and UK food label guidance. This page has not been medically reviewed by a doctor, cardiologist, pharmacist, or registered dietitian.
Reading time: About 19 minutes
The main goal is to eat less saturated fat and replace some of it with unsaturated fats.
The NHS also advises eating more oily fish, olive oil, rapeseed oil, whole grains, nuts, seeds, fruit, and vegetables.
Other respected UK heart organizations highlight oats, barley, beans, lentils, and soya foods because they provide useful fibre or replace foods high in saturated fat.
No food lowers cholesterol instantly.
No drink cleans cholesterol from the arteries.
No diet can guarantee that medicine will not be needed.
High cholesterol usually causes no symptoms.
A cholesterol blood test is the only way to know your levels.
This guide explains the main foods to lower cholesterol NHS advice supports, how to use them, which foods to limit, and why olive oil belongs on the healthy side of the plate.
For a detailed list of foods to reduce, read Foods to Avoid With High Cholesterol.
Foods to Lower Cholesterol NHS - Quick Answer
The most useful choices are:
- Oats
- Barley
- Beans, peas, and lentils
- Nuts
- Seeds
- Soya foods
- Oily fish
- Olive and rapeseed oils
- Whole grain foods
- Fruit and vegetables
These foods work best when they replace butter, ghee, fatty meat, sausages, cream, large cheese portions, cakes, biscuits, coconut oil, and palm oil.
Keep taking any prescribed cholesterol medicine.
Do not stop a statin because your food choices improve.
Editorial and Advertising Disclosure
This guide was written and editorially reviewed by Adel Galal.
Adel is a health and wellness writer.
He is not a doctor, cardiologist, pharmacist, or registered dietitian.
This page cannot interpret your cholesterol results, calculate cardiovascular risk, or prescribe medicine.
NextFitLife uses display advertising to support the website.
Advertising does not decide the foods, health claims, warnings, references, or conclusions on this page.
Read the
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Important Cholesterol Safety Note
High cholesterol usually has no clear warning symptoms.
Feeling well does not prove that your cholesterol is normal.
Food changes can support treatment.
They do not replace blood tests, statins, blood pressure treatment, diabetes care, or medical assessment.
Do not stop or reduce a statin without speaking with your doctor or pharmacist.
Call emergency services for chest pressure, severe breathing difficulty, sudden facial drooping, arm weakness, speech trouble, fainting, or another possible heart attack or stroke symptom.
What Does the NHS Actually Recommend?
The NHS does not name one food as the best cholesterol treatment.
It recommends a balanced diet with healthier fats and more plant foods.
Foods the NHS Advises Eating More Often
- Oily fish such as mackerel and salmon
- Olive oil
- Rapeseed oil
- Spreads made from healthier oils
- Brown rice
- Whole grain bread
- Wholewheat pasta
- Nuts
- Seeds
- Fruit
- Vegetables
Foods the NHS Advises Eating Less Often
- Meat pies
- Sausages
- Fatty meat
- Butter
- Lard
- Ghee
- Cream
- Large amounts of cheese
- Cakes
- Biscuits
- Foods containing coconut oil
- Foods containing palm oil
The aim is not to remove every gram of fat.
The aim is to replace some saturated fat with unsaturated fat.
The NextFitLife guide to the Worst Foods for Heart explains these swaps in more detail.
Understanding Cholesterol Results
Cholesterol is a fatty substance used by the body.
The liver makes most of it.
A blood test measures several types of blood fats.
LDL Cholesterol
LDL cholesterol carries cholesterol through the blood.
High LDL can contribute to fatty deposits inside the arteries.
Non-HDL Cholesterol
Non-HDL cholesterol includes several particles that can contribute to artery disease.
UK clinicians often use non-HDL cholesterol when reviewing treatment progress.
HDL Cholesterol
HDL cholesterol helps transport cholesterol back toward the liver.
A high HDL result does not cancel a very high LDL or non-HDL result.
Triglycerides
Triglycerides are another form of fat in the blood.
They may rise with excess alcohol, poorly controlled diabetes, excess calories, some medicines, and certain medical conditions.
Total Risk Matters
Doctors consider cholesterol together with age, blood pressure, diabetes, smoking, kidney health, family history, and other risk factors.
For related circulation information, read Foods That Improve Blood Circulation in Legs.
Top 10 Foods to Lower Cholesterol NHS Advice Supports
These foods are not medicine.
They support a heart-healthy diet when eaten regularly and used to replace foods high in saturated fat.
| Food group | Why it may help | Simple use |
|---|---|---|
| Oats | Provide beta-glucan soluble fibre | Use in porridge, overnight oats, or oatcakes. |
| Barley | Provides beta glucan and whole grain fibre | Add to soup, stew, or grain bowls. |
| Beans, peas, and lentils | Provide soluble fibre and plant protein | Use in soup, curry, salad, and chilli. |
| Nuts | Provide unsaturated fats and fibre | Choose one small handful without salt or sugar. |
| Seeds | Provide unsaturated fats, fibre, and plant nutrients | Add a spoonful to oats, yogurt, or salad. |
| Soya foods | Provide plant protein and can replace fatty meat or full-fat dairy | Use tofu, tempeh, edamame, or unsweetened soy drink. |
| Oily fish | Provides unsaturated omega fats and protein | Choose salmon, sardines, trout, herring, or mackerel. |
| Olive and rapeseed oils | Provide monounsaturated and polyunsaturated fats | Use small amounts instead of butter or ghee. |
| Whole grain foods | Provide more fibre than many refined alternatives | Choose brown rice, whole grain bread, and whole wheat pasta. |
| Fruit and vegetables | Provide fibre and help replace foods high in saturated fat | Aim for a varied selection across the day. |
1. Oats
Oats contain beta-glucan.
Beta glucan is a type of soluble fibre.
It forms a gel in the digestive system.
This can reduce the amount of cholesterol absorbed from the gut.
A bowl of porridge is a simple starting point.
You can also use:
- Rolled oats
- Oat bran
- Oatcakes
- Unsweetened oat cereal
Add berries, apple, seeds, or plain yogurt.
Limit large amounts of sugar, syrup, chocolate, or cream.
2. Barley
Barley also provides beta-glucan.
It can support cholesterol management as part of a varied diet.
Try pearl barley in:
- Vegetable soup
- Lentil stew
- Chicken soup
- Grain salad
- A barley risotto-style meal
Increase fibre gradually when you are not used to whole grains.
Drink enough fluid unless you have a medical fluid restriction.
3. Beans, Peas, and Lentils
Beans, peas, and lentils provide soluble fibre and plant protein.
They can replace some processed meat or fatty meat.
Useful choices include:
- Kidney beans
- Black beans
- White beans
- Chickpeas
- Green peas
- Red lentils
- Brown lentils
Drain and rinse canned beans to reduce some salt.
Choose baked beans with less salt and sugar when possible.
People with kidney disease may need personal potassium and phosphorus advice.
4. Nuts
Nuts provide unsaturated fats, fibre, protein, and minerals.
They are a useful replacement for biscuits, pastries, and crisps.
Choose:
- Walnuts
- Almonds
- Peanuts
- Pistachios
- Hazelnuts
Use one small handful.
Choose plain nuts without added salt or sugar.
Nuts are nutritious but energy-dense.
5. Seeds
Seeds provide fibre and unsaturated fats.
Useful choices include:
- Ground flax seeds
- Chia seeds
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
Add one spoonful to porridge, yogurt, soup, bread, or salad.
Ground seeds may be easier to chew.
Increase the amount slowly to reduce bloating.
6. Soya Foods
Soya foods provide protein and are usually low in saturated fat.
They can replace fatty meat, cream, or some full-fat dairy foods.
Choose:
- Tofu
- Tempeh
- Edamame
- Soya beans
- Unsweetened soy drink
- Plain soy yogurt
Check flavoured products for salt and added sugar.
The benefit comes partly from what soya replaces in the meal.
7. Oily Fish
The NHS lists oily fish among foods to eat more often.
Oily fish provide protein and unsaturated omega fats.
Choices include:
- Salmon
- Mackerel
- Sardines
- Herring
- Trout
- Pilchards
Bake, grill, steam, or poach fish.
Check the salt in smoked and canned products.
Fish can replace sausages, fatty meat, or processed meat.
8. Olive Oil and Rapeseed Oil
Olive oil is not one of the worst foods for cholesterol.
It provides mainly unsaturated fat.
Rapeseed oil also provides unsaturated fats.
The useful change happens when these oils replace butter, ghee, lard, coconut oil, palm oil, or fatty sauces.
Use a small amount for cooking or dressing.
All oils are high in energy.
Adding unlimited olive oil to an unchanged diet does not create extra protection.
9. Whole Grain Foods
The NHS recommends brown rice, whole grain bread, and wholewheat pasta.
Whole grains provide more fibre than many refined alternatives.
Other choices include:
- Bulgur
- Whole grain cereal
- Wholemeal couscous
- Rye bread
- Quinoa
Replace one refined grain at a time.
Whole grain foods are not suitable in unlimited portions, especially when diabetes or calorie needs require planning.
10. Fruit and Vegetables
Fruit and vegetables provide fibre, vitamins, minerals, water, and plant compounds.
They also help replace foods high in saturated fat and energy.
Useful higher fibre choices include:
- Apples
- Pears
- Berries
- Oranges
- Aubergine
- Okra
- Broccoli
- Sweet potatoes
Fresh, frozen, and canned products can all fit.
Choose canned fruit in juice or water.
Choose vegetables without excess salt.
For more balanced food ideas, visit the Healthy Aging Foods Guide.
Simple Swaps That May Help Lower Cholesterol
Adding a healthy food is useful.
Replacing foods high in saturated fat is often more useful.
| Eat less often | Choose more often |
|---|---|
| Butter or ghee | A small amount of olive or rapeseed oil |
| Sausage or bacon | Beans, lentils, fish, tofu, or lean poultry |
| Creamy pasta sauce | Tomato and vegetable sauce |
| Meat pie | Bean stew or lentil soup with whole grain bread |
| Biscuits | Fruit with a small handful of nuts |
| Sweet breakfast cereal | Plain porridge with fruit |
| White bread | Whole grain bread |
| Coconut oil | Olive or rapeseed oil |
| Large cheese portion | Smaller cheese portion, hummus, or beans |
| Fried fish | Baked or grilled oily fish |
Foods to Limit When Cholesterol Is High
The main issue is usually saturated fat rather than cholesterol, found naturally in every animal food.
Fatty and Processed Meat
Limit frequent consumption of sausages, bacon, salami, fatty mince, fatty ribs, meat pies, and processed meat.
Choose lean meat, fish, beans, tofu, or skinless poultry more often.
Butter, Ghee, Lard, and Cream
These foods contain a lot of saturated fat.
Use smaller amounts or replace them with suitable unsaturated oils.
Cheese
Cheese provides protein and calcium.
Many types also contain saturated fat and salt.
Use a smaller portion and compare labels.
Cakes, Biscuits, Pastries, and Chocolate
These foods may combine saturated fat, added sugar, refined flour, and many calories.
They can fit occasionally.
The concern is frequent large portions.
Coconut and Palm Oils
These oils come from plants.
They are still high in saturated fat.
Olive and rapeseed oils are better everyday choices for many people.
Do You Need to Avoid Eggs?
Eggs contain dietary cholesterol.
They are not automatically banned in the current UK cholesterol guidance.
NICE removed its previous reference to restricting dietary cholesterol because the evidence did not support a general restriction strategy.
Eggs also provide protein, vitamin B12, choline, and other nutrients.
Prepare them with little butter, cheese, sausage, or bacon.
Boiled, poached, or dry-cooked eggs may fit many heart-healthy diets.
Ask for personal advice if you have familial hypercholesterolemia, diabetes, established cardiovascular disease, or very high LDL.
What About Plant Sterols and Stanols?
Plant sterols and stanols can reduce cholesterol absorption from the gut.
They are added to some spreads, yogurt drinks, milk products, and other fortified foods.
However, NICE does not advise plant sterol or stanol products as a general method to prevent cardiovascular disease.
This is an important difference between lowering a laboratory cholesterol number and proving that a product prevents heart attacks or strokes.
These products should not replace:
- A diet lower in saturated fat
- Prescribed statins
- Blood pressure treatment
- Diabetes care
- Stopping smoking
- Physical activity
Ask your doctor, pharmacist, or dietitian whether a fortified product has a useful place in your personal plan.
Do not give specialized cholesterol-lowering products to children unless a qualified professional recommends them.
How to Read UK Food Labels for Cholesterol
Food labels can help you compare similar products.
Check Saturated Fat
On UK labels, food is considered high in saturated fat when it contains more than 5 grams per 100 grams.
It is considered low when it contains 1.5 grams or fewer per 100 grams.
Choose more green and amber options when possible.
Compare Per 100 Grams
Serving sizes differ between brands.
Comparing per 100 grams makes the comparison clearer.
Check Salt
Food is high in salt when it contains more than 1.5 grams per 100 grams.
Too much salt can raise blood pressure.
Blood pressure and cholesterol both affect cardiovascular risk.
Read What to Drink to Lower Blood Pressure Quickly for safe blood pressure guidance.
Check Sugar
Cakes, biscuits, sweet drinks, and desserts may be high in sugar and saturated fat.
High sugar intake may make weight and triglyceride management harder.
Check the Ingredient List
Look for ingredients such as:
- Butter
- Ghee
- Lard
- Coconut oil
- Palm oil
- Cream
- Fatty or processed meat
One Day Foods to Lower Cholesterol NHS Meal Plan
This is a general example.
Adjust it for allergies, diabetes, kidney disease, calorie needs, food access, and culture.
Breakfast
Choose porridge made with oats and an unsweetened milk or soy drink.
Add berries and ground flaxseeds.
Morning Snack
Choose an apple with a small handful of unsalted nuts.
Lunch
Choose lentil and vegetable soup.
Add whole grain bread and a side salad.
Afternoon Snack
Choose plain yogurt or soy yogurt with fruit.
Dinner
Choose baked salmon, tofu, or beans.
Add barley or brown rice and two vegetables.
Dressing
Use a small amount of olive or rapeseed oil with lemon and herbs.
Vegetarian Alternative
Choose tofu, edamame, chickpeas, or lentils instead of fish.
For more meal planning ideas, visit the Foods and Nutrition Hub.
Other NHS Advice for Lowering Cholesterol
Food is only one part of cholesterol management.
Physical Activity
The NHS recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week for most adults.
Activity should match your health and physical ability.
Stop Smoking
Smoking damages blood vessels and raises cardiovascular risk.
NHS stop smoking services can provide support.
Alcohol
Excess alcohol may raise triglycerides and create other health risks.
UK guidance advises not regularly drinking more than 14 units a week.
Do not start drinking for heart health.
Weight and Waist Size
Weight loss may improve cholesterol and other risk factors for some people.
A strict or extreme diet is not required.
Small, sustainable changes are more useful.
Blood Pressure and Diabetes
Control of blood pressure and blood glucose is also important for heart and artery health.
Statins and Food Safety
Statins reduce the amount of cholesterol the body makes.
They lower the risk of heart attack and stroke for people who need them.
Do Not Stop a Statin
Statins are usually taken for a long time.
Your cholesterol may rise again after stopping.
Speak with your doctor or pharmacist before changing treatment.
Grapefruit
Grapefruit can interact with some statins.
Simvastatin users are usually advised to avoid grapefruit juice.
Atorvastatin advice depends on the amount consumed.
Other statins may have different guidance.
Read the leaflet for your exact medicine or ask a pharmacist.
Muscle Symptoms
Contact your prescriber about unexplained muscle pain, tenderness, or weakness.
Do not simply stop the medicine without advice unless emergency care is needed.
Supplements
Tell your doctor or pharmacist about every supplement and herbal product you take.
Natural does not mean free from interactions.
Cholesterol Testing and Familial Hypercholesterolemia
High cholesterol usually causes no symptoms.
A blood test is needed.
Who May Need Testing?
Ask about a cholesterol test when:
- You are over 40 and have not been tested
- You have high blood pressure
- You have diabetes
- You have kidney disease
- You smoke
- You are overweight
- High cholesterol runs in your family
- A close relative had early heart disease
Familial Hypercholesterolaemia
Familial hypercholesterolemia is an inherited condition that can cause very high cholesterol from a young age.
A healthy diet remains important.
Food alone is usually not enough.
Medicine and family screening may be needed.
Tell your doctor about parents, siblings, or children with very high cholesterol or early heart attacks.
When to Seek Medical Care
Arrange a Routine Medical Review When
- You have not had your cholesterol checked
- Your LDL or no HDL remains high
- You stopped a statin because of side effects
- You have diabetes, kidney disease, or heart disease
- Early heart disease runs in your family
- You may have familial hypercholesterolemia
- You are unsure how to interpret your results
Call Emergency Services for Heart Attack
- Chest pressure, squeezing, heaviness, or pain
- Pain spreading to the arm, jaw, neck, back, or stomach
- Shortness of breath
- Cold sweat
- Nausea
- Faintness
Call Emergency Services for a Possible Stroke
- Sudden facial drooping
- Sudden arm weakness
- Sudden speech trouble
- Sudden vision change
- Sudden loss of balance
Conclusion
The most useful foods to lower cholesterol NHS advice supports include oily fish, olive oil, rapeseed oil, whole grains, nuts, seeds, fruit, and vegetables.
Oats, barley, beans, lentils, and soya foods can add soluble fibre or replace foods high in saturated fat.
The main goal is not to find one miracle food.
It is to reduce saturated fat and build a varied, heart-healthy eating pattern.
Olive oil belongs among the healthier alternatives.
Eggs are not automatically banned.
Plant sterol products are not a replacement for proven cardiovascular treatment.
Keep taking prescribed medicine and attend cholesterol tests.
Use these food to lower cholesterol NHS guide by replacing one food high in saturated fat with oats, beans, fish, nuts, whole grains, or an unsaturated oil today.
Cholesterol and Medical Disclaimer
This content is for general education only.
It does not replace cholesterol testing, cardiovascular risk assessment, diagnosis, medicine, medical nutrition therapy, or emergency care.
Dietary needs differ when you have diabetes, kidney disease, liver disease, pregnancy, an eating disorder, food allergies, or prescribed medication.
Seek urgent care for heart attack or stroke symptoms.
References and Sources
- NHS. How to Lower Your Cholesterol.Current NHS advice about oily fish, olive oil, rapeseed oil, whole grains, nuts, seeds, fruit, vegetables, saturated fat, exercise, smoking, and alcohol.
- NHS. How to Eat Less Saturated Fat.Open guidance about saturated fat sources, daily limits, label values, cooking methods, dairy, meat, coconut oil, palm oil, butter, and ghee.
- NHS. How to Read Food Labels.Official guidance about high and low saturated fat, salt, sugar, front label colours, portion sizes, and comparison per 100 grams.
- NICE. Cardiovascular Disease Risk Assessment and Lipid Modification.Current UK clinical guidance about replacing saturated fat with unsaturated fat, olive and rapeseed oil, cholesterol testing, statins, dietary cholesterol, and plant sterols.
- British Heart Foundation. Five Cholesterol-Lowering Foods.Open guidance about oats, barley, beta glucan, beans, lentils, nuts, seeds, plant protein, saturated fat, and practical food swaps.
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Frequently Asked Questions
What are the principal foods to lower cholesterol NHS recommends?
The NHS recommends more oily fish, olive and rapeseed oils, whole grains, nuts, seeds, fruit, and vegetables, while reducing saturated fat.
Does the NHS publish an official top cholesterol food list?
No. The NHS gives general dietary advice rather than an official ranked list of miracle foods.
Which food lowers cholesterol fastest?
No food lowers cholesterol instantly. Regular dietary changes work over time and may need to be combined with medicine.
Do oats help lower cholesterol?
Oats contain beta-glucan soluble fibre, which can reduce cholesterol absorption from the digestive system.
Are beans good for high cholesterol?
Yes. Beans and lentils provide soluble fibre and plant protein and can replace some processed or fatty meat.
Is olive oil good for cholesterol?
Olive oil provides unsaturated fat. It is most useful when it replaces butter, ghee, coconut oil, palm oil, or other saturated fats.
Is coconut oil recommended by the NHS for cholesterol?
No. NHS guidance lists coconut oil among foods high in saturated fat that should be reduced.
Do I need to avoid eggs?
Eggs are not automatically banned. NICE no longer recommends a general restriction of dietary cholesterol.
Are nuts good for cholesterol?
Unsalted nuts provide unsaturated fats and fibre. Use a small handful as a replacement for biscuits, cakes, or crisps.
Which fish is good for cholesterol?
Oily fish such as salmon, mackerel, sardines, trout, and herring provide protein and unsaturated omega fats.
Should I use plant sterol products?
NICE does not advise plant sterol or stanol products as a general method to prevent cardiovascular disease. Ask for personal advice.
How do I identify food high in saturated fat?
On UK labels, more than 5 grams of saturated fat per 100 grams is considered high.
Can food replace a statin?
No. Healthy eating supports treatment, but many people still need a statin or another cholesterol-lowering medicine.
Does high cholesterol cause symptoms?
High cholesterol usually causes no symptoms. A blood test is needed to measure it.
What is familial hypercholesterolemia?
It is an inherited condition that can cause very high cholesterol from a young age. Medicine and family screening are often needed.
Is this article medical advice?
No. It provides general education. A qualified healthcare professional should interpret cholesterol results and recommend treatment.
Health & wellness writer with 30+ years of experience in nutrition, fitness, and healthy aging. Founder of NextFitLife.com — evidence-based health guidance.
