You can lower cholesterol by eating less saturated fat, more soluble fibre (oats, beans, lentils), more unsaturated fats (nuts, olive oil, oily fish), staying active, keeping a healthy weight and not smoking. High cholesterol usually causes no symptoms but raises the risk of heart attack and stroke, so a blood test is the only way to know your levels.
What your cholesterol numbers mean
| Test | What it is | General healthy target* |
|---|---|---|
| Total cholesterol | All cholesterol | Below 5 mmol/L (about 190 mg/dL) |
| LDL (“bad”) | Builds up in arteries | Below 3 mmol/L (about 115 mg/dL); lower if at high risk |
| HDL (“good”) | Helps remove cholesterol | Above 1.0 mmol/L men, 1.2 mmol/L women (about 40/45 mg/dL) |
| Triglycerides | Blood fats | Below 1.7 mmol/L fasting (about 150 mg/dL) |
*Targets vary by country and personal heart risk. Your doctor will interpret your results with your overall risk.
12 foods that help lower cholesterol
- Oats and oat bran
- Barley
- Beans, lentils and chickpeas
- Nuts: almonds, walnuts, peanuts (unsalted)
- Oily fish: salmon, mackerel, sardines
- Olive, rapeseed (canola) or sunflower oil instead of butter
- Avocado
- Soya foods: tofu, soya milk
- Fruits high in soluble fibre: apples, citrus, pears
- Vegetables such as okra and aubergine (eggplant)
- Whole grains
- Foods fortified with plant sterols (where available)
Foods to limit
- Fatty and processed meats
- Butter, ghee, lard
- Cream, full-fat cheese
- Pastries, cakes, biscuits
- Coconut and palm oil
- Fried fast foods
Lifestyle changes
- 150 minutes of moderate exercise a week
- Lose excess weight
- Stop smoking (it lowers HDL and damages arteries)
- Limit alcohol (raises triglycerides)
When are statins recommended?
Statins may be offered if your overall risk of heart attack or stroke is high, if you already have heart disease, diabetes or kidney disease, or if you have very high cholesterol such as familial hypercholesterolaemia. Lifestyle changes still matter alongside medicine.
Frequently asked questions
Do eggs raise cholesterol?
For most people, eggs in moderation have a small effect. Saturated fat matters more.
How quickly can diet lower cholesterol?
Changes can show within 4 to 12 weeks.
Related reading: Foods that lower blood pressure · Heart attack signs
Checked against NHS guidance on high cholesterol. Updated 5 November 2026.