High cholesterol foods: Simple swaps for a healthy heart

High cholesterol can increase your risk of serious health issues, including heart attack and stroke.

The good news? Small but powerful changes to your diet and lifestyle can help bring your cholesterol down and improve your long-term health.

Cholesterol is a waxy, fat-like substance that your body needs to function. It helps build cells, produce hormones and support digestion. Your liver makes all the cholesterol your body needs, and some also comes from the food you eat.

There are 2 main types of cholesterol:

LDL (low-density lipoprotein): Known as “bad” cholesterol. Too much can build up in your arteries and increase your risk of heart disease and stroke.

HDL (high-density lipoprotein): Known as “good” cholesterol. It helps remove excess cholesterol from your bloodstream.

Too much LDL and not enough HDL can lead to a buildup of plaque in your arteries, making it harder for blood to flow. If plaque breaks off, it can cause a blockage, potentially leading to a heart attack or stroke.

Risk factors for high cholesterol include:

• Diet high in saturated and trans fats
• Smoking
• Lack of physical activity
• Being overweight or obese
• Age and family history

High cholesterol is usually diagnosed with a blood test. If your levels are too high, your doctor may recommend lifestyle changes, including a healthier diet, and, in some cases, medication like statins.

According to Bupa Dietitian Venus So, “Combined with other lifestyle changes, such as being more active, losing excess weight and stopping smoking, eating a healthier diet for at least 6 weeks can help lower cholesterol.”

It’s a common myth that eating foods high in cholesterol (like eggs or prawns) directly raises your blood cholesterol. In reality, it’s the saturated and trans fats in your diet that have a much bigger impact.

Foods high in these fats include:

• Full-fat dairy (like butter, cream and full-cream milk)
• Animal-based fats like lard and ghee
• Processed meats (bacon, salami, sausages, deli meats)
• Deep-fried and fast foods
• Coconut oil and palm oil

“Deep frying food at high temperatures or reusing cooking oil can increase trans-fat content, which is why fast food can be particularly harmful to heart health,” says So.

Some foods, like eggs and seafood, are high in cholesterol but low in saturated fat. For most people, these don’t have a significant effect on blood cholesterol and can be included as part of a healthy diet.

“People with heart disease or diabetes should limit egg consumption to no more than seven per week,” says So.²

The idea of “hidden cholesterol” in oils or condiments can be misleading. The real issue is the type of fat in these foods. Saturated fats in certain oils (like coconut or palm oil), mayonnaise, cream or sour cream can raise LDL cholesterol when used frequently.

“Even foods that seem healthy, like some salad dressings or baked goods, can contain unhealthy fats,” says So. “Look out for saturated fats and swap them for heart-healthy alternatives.”

Making smart swaps in the kitchen can go a long way in supporting heart health.

While healthier swaps are helpful, So also recommends adjusting how often we eat certain foods and paying attention to portion sizes.

“For example, cholesterol-lowering spreads are better than butter, but even better options might be avocado, hummus or tzatziki,” she says.

Reducing meat intake is also helpful. “Replacing half the beef mince in a bolognese with lentils is a simple way to cut saturated fat while still enjoying your favourite meals.”

Some foods can actively improve your cholesterol profile:

Oily fish (like salmon, sardines and mackerel) are rich in omega-3 fatty acids, which can help reduce LDL and support heart health.

Olive oil, avocados, nuts and seeds contain heart-healthy unsaturated fats.

Wholegrains like oats, barley and brown rice provide soluble fibre, which helps reduce LDL levels.

Legumes (lentils, chickpeas, beans) and fruits and vegetables are also great sources of fibre.

“If you’re not getting enough fibre from your diet, supplements like Metamucil can help you reach the recommended 25–30g of fibre daily,” says So.

The Heart Foundation provides a comprehensive guide to high cholesterol.

CSIRO is a useful resource for the science behind cholesterol and research-backed insights.