Cholesterol is a fatty substance needed for cell membranes, hormones and other body functions. The body makes most of it in the liver. High levels of low-density lipoprotein (LDL) cholesterol can contribute to fatty deposits in arteries and increase the risk of heart attack and stroke.
Understanding a cholesterol result
A blood test may report total cholesterol, LDL cholesterol, high-density lipoprotein (HDL) cholesterol and triglycerides. The result must be interpreted with age, blood pressure, smoking, diabetes, kidney disease, family history and previous cardiovascular disease. A single “normal range” is not the right target for everyone.
Dietary fat matters
For many people, replacing saturated fat with unsaturated fat helps lower LDL cholesterol. Useful swaps include:
- olive, rapeseed or other unsaturated oils instead of butter, ghee or lard
- nuts and seeds instead of pastries or high-fat snacks
- fish, beans and lentils in place of some fatty or processed meat
- lower-fat dairy options when appropriate
Coconut and palm oils are high in saturated fat even though they come from plants. “Natural” does not necessarily mean better for LDL cholesterol.
Increase soluble fibre
Soluble fibre can reduce cholesterol absorption. Sources include oats, barley, beans, lentils, peas, fruit and vegetables. Increase fibre gradually and drink enough fluid to reduce bloating or constipation.
A whole-diet pattern
A heart-healthy pattern emphasises vegetables, fruit, whole grains, pulses, nuts, seeds and fish, with less saturated fat, salt, refined carbohydrates and heavily processed food. No single “superfood” cancels the effects of the overall pattern.
What about dietary cholesterol?
Eggs and shellfish contain cholesterol, but saturated fat often has a greater effect on blood LDL for most people. Individual responses vary. People with familial hypercholesterolaemia or another specific condition should follow advice from their clinician or dietitian.
Weight, activity, smoking and alcohol
Regular physical activity, stopping smoking and achieving a sustainable weight when needed can reduce cardiovascular risk. Alcohol is not recommended as a way to raise HDL cholesterol; it can increase blood pressure, triglycerides and other health risks.
When medicines are needed
Diet and activity are important, but they do not replace medicine when a person’s cardiovascular risk is high. Statins and other lipid-lowering treatments can substantially reduce risk in appropriate patients. Do not stop prescribed medicine because a dietary change has begun.
When to request assessment
High cholesterol usually causes no symptoms. Ask about testing if you have diabetes, high blood pressure, kidney disease, cardiovascular disease or a family history of early heart attack, stroke or very high cholesterol. Familial hypercholesterolaemia requires medical assessment and may affect relatives.
This article provides general educational information and does not replace personalised cardiovascular advice.
Sources
- NHS: How to Lower Your Cholesterol
- NHS: Facts About Fat
- American Heart Association: Prevention and Treatment of High Cholesterol
Last reviewed: 28 August 2026