While high cholesterol often leads to focusing on foods to avoid, research shows that adding specific foods can significantly lower cholesterol levels and reduce heart disease risk. Our Gold Coast dietitians provide evidence-based strategies for managing cholesterol through diet.

 

Research-Backed Foods That Lower Cholesterol

A review of the research (Cochrane 2012) showed:

  • 14% reduced risk of heart attack and stroke through dietary fat modifications
  • Benefits beyond just reducing saturated fat intake
  • Positive impact of adding heart-healthy foods

 

Understanding Cholesterol and Heart Health

Before making dietary changes, it’s essential to understand your cholesterol numbers:

  • Total Cholesterol (TC)
  • LDL (Low-Density Lipoprotein) – often called ‘bad’ cholesterol
  • HDL (High-Density Lipoprotein) – the ‘good’ cholesterol
  • Triglycerides (TG) – a significant contributor to heart disease

 

Evidence-Based Dietary Changes for Lower Cholesterol

According to the European Society of Cardiology and Atherosclerosis Society (European Heart Journal 2016) the following dietary changes are the most likely to lower cholesterol levels:

Smart fat choices

  • Reduce saturated fat to under 7% of daily calories
  • Choose heart-healthy mono and polyunsaturated fats
  • Minimize trans fat intake

Increase protective foods

  • Consume 25-40g of fiber daily
  • Include 1-2g of phytosterol-enriched foods
  • Consider Omega-3 supplements

Lifestyle modifications

    • Achieve healthy weight goals
    • Establish regular physical activity habits
    • Manage alcohol consumption
      • Men: 2-3 units/day
      • Women: 1-2 units/day

Carbohydrate management

  • Limit simple sugars
  • Choose complex carbohydrates
  • Monitor overall carbohydrate intake

 

Practical Steps to Lower Cholesterol Through Diet

Making these changes takes time and support. Our experienced dietitians can help by providing:

  • Personalised meal plans
  • Shopping guides
  • Recipe suggestions
  • Regular progress monitoring

To get more help with high cholesterol, book an appointment with our dietitian below.

Tess Prendergast (Nee Hartley) Dietitian

Tess Prendergast
Dietitian

Tess is an Accredited Practising Dietitian who graduated from Griffith University and grew up in Queensland. Tess is passionate about working with people and building trusting relationships by providing accurate nutrition information that helps people reach their goals. Tess is great at making people feel at ease talking about their diet and health goals and is great at explaining how food and nutrition impact health.  Tess has an interest in:

IBS and other gastrointestinal conditions

Weight management

Endometriosis

Women's health

Chronic disease management

Home Enteral Nutrition (HEN)

Cholesterol and heart health blog articles

Healthy poached eggs on wholegrain toast, a heart-friendly breakfast recommended by Gold Coast dietitians
The Truth About Eggs and Cholesterol: Cracking the Myths

Discover the facts about eggs and cholesterol from Gold Coast nutrition experts. Learn why eggs [...]

24
Mar
Digital blood pressure monitor showing healthy reading with healthcare professional background
Hidden Salt: How to Reduce Sodium Intake for Better Health

Learn how to reduce your salt intake with practical tips from Gold Coast dietitians. Discover [...]

10
Mar
Heart-shaped arrangement of heart-healthy foods including nuts, olive oil, avocado, and whole grains recommended by Gold Coast dietitians
The Complete Guide to Heart-Healthy Nutrition: Your Path to Cardiovascular Wellness in 2025

Worried about eggs and cholesterol? Our Gold Coast Medicare-registered dietitians debunk common myths about eggs [...]

24
Feb

EASY ONLINE BOOKINGS - WITH OR WITHOUT REFERRAL