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7 of the best cholesterol-lowering foods

Couple eating salmon sashimi

If you’ve been told your cholesterol is too high, you might be wondering where to start to lower it. Dietitian Melissa Meier shares seven of the best foods to help bring your numbers down.

Eat to beat cholesterol

Using food to bring your cholesterol level down is achievable:

Plant sterols

These natural compounds help reduce cholesterol absorption. Sterols are found naturally in plants, but manufacturers can add high amounts to cereal, milk and table spreads.

Healthy unsaturated fats

Healthy fats promote the production of ‘good’ cholesterol. Avocado, walnuts, salmon and extra-virgin olive oil are all good sources of healthy fats.


Soluble fibre, in particular, helps to remove cholesterol via the digestive system. Eat whole grains (oats, barley, grainy bread), fruits and vegetables with the skin on. Nuts and seeds are high in fibre too.

7 everyday foods that help lower cholesterol

1 Sanitarium Weet-Bix Cholesterol Lowering

Per 2 biscuits: 529kJ (127cal), 3.8g protein, 0.3g sat fat, 21.9g carbs, 1g sugars, 3.5g fibre

2 Avocado

Per ¼ avocado: 345kJ (83cal), 0.7g protein, 8.6g fat, 1.9g sat fat, 0.2g carbs, 1.2g fibre

3 Rolled oats

Per ½ cup: 639kJ (153cal), 5.2g protein, 0.6g sat fat, 22.5g carbs, 0.4g sugars, 4g fibre

4 Black chia seeds

Per 15g serve: 273kJ (65cal), 3.1g protein, 4.6g fat, <1g sat fat, 0.4g carbs, 5.4g fibre

5 Black beans no-drain pouch

Per 100g pouch: 631kJ (151cal), 10.1g protein, 0.3g sat fat, 19g carbs, 9.6g fibre, 283mg sodium

6 Salmon

Per medium (150g) fillet: 1295kJ (310cal), 32.3g protein, 20.1g fat, 4.1g sat fat, 0g carbs

7 Sweetcorn

Per medium cob: 704kJ (168cal), 7g protein, 0.4g sat fat, 22.8g carbs, 9.1g fibre

Date modified: June 1 2021
First published: Jun 2021

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