Switching to these six everyday foods could dramatically improve your heart health and cholesterol.

Cholesterol often gets a bad rap. We hear the word and immediately think of heart attacks, clogged arteries, and grim health warnings. But cholesterol itself isn’t the villain—it’s essential for hormone production, digestion, and even absorbing vitamin D from sunlight. The real danger lies in having too much of the wrong kind.

Your body transports cholesterol using lipoproteins. Low-density lipoprotein (LDL) is the so-called “bad” cholesterol, which sticks to artery walls and forms plaque—a dangerous buildup that can trigger heart attacks or strokes. In contrast, high-density lipoprotein (HDL) is the “good” cholesterol that sweeps LDL out of your bloodstream.

While medications like statins are available, doctors and nutritionists now say your dinner plate can be just as powerful. Dr Sarah Berry, an expert in cardio-metabolic health at King’s College London, claims that “the right diet [can] improve your cholesterol as much as medication.”

Here are six foods that are not only easy to find but proven to help you bring down those harmful cholesterol levels:

1. Unsaturated Fat Heroes
Replacing saturated fats with unsaturated ones is a cholesterol-lowering game-changer. Vegetable oils like olive, sunflower, corn, and rapeseed are excellent choices. Nuts, seeds, avocados, and oily fish such as salmon, sardines, and mackerel also belong on your plate. Meanwhile, steer clear of biscuits, cakes, chocolate, fatty meats, and tropical oils like coconut and palm.

2. Fibre-Packed Fruit and Veg
You’ve heard it a million times—eat your greens. But here’s the why: fruits and vegetables are packed with fibre that prevents cholesterol from being absorbed into your bloodstream. Top performers include aubergines, okra, apples, strawberries, prunes, beans, peas, and lentils. These foods are low in fat, rich in nutrients, and incredibly effective at managing cholesterol.

3. Oats and Barley: Breakfast Saviours
Start your morning with a bowl of oats and you’re doing your arteries a favour. According to Harvard Medical School, oats and other whole grains like barley help cut cholesterol thanks to their high soluble fibre content. For an added boost, top your porridge with fibre-rich fruits such as bananas or berries.

4. Beans and Lentils: Plant-Based Powerhouses
Swapping out red or processed meats for plant-based proteins can make a dramatic difference. Beans and lentils are packed with soluble fibre and make hearty additions to soups, stews, or pasta dishes. Even classic baked beans count. Try adding lentils to your spaghetti Bolognese or shepherd’s pie for a fibre-filled alternative to minced meat.

5. Nuts and Seeds: The Smart Snack
Ditch the crisps and chocolate bars—grab a handful of nuts instead. Almonds, walnuts, and pistachios are high in unsaturated fat and fibre. These cholesterol-fighting nibbles can keep you full longer and are a smart swap for typical snack foods that are heavy on saturated fats.

6. Fortified Foods with Sterols and Stanols
Plant sterols and stanols are naturally occurring substances that block the absorption of cholesterol. Many spreads, yoghurts, and dairy drinks now include them. Studies show that consuming just two grams a day can cut LDL cholesterol by up to 10%. While safe and effective, these products work best for those already struggling with high cholesterol levels.

Small tweaks to your diet can lead to big health gains. From porridge in the morning to a lentil curry at night, your daily meals can transform your heart health—one bite at a time.