Low Cholesterol Diet: A Guide to Lower Cholesterol Through Your Food Choices

In this article, we’ll explore how cholesterol affects your health and how the food you eat can influence your cholesterol levels. We’ll explain what cholesterol is, the impact of saturated fats on your cholesterol and the recommended amount of saturated fat you need to eat. We’ll also look at the best foods to help lower your bad cholesterol and improve your overall heart health. As well as that, we’ll also share the ‘UK Meds Low Cholesterol Diet: A 7-Day Meal Plan’ to help you make heart-healthy food choices.

Key Takeaways

Here are the five biggest takeaways from this article about low cholesterol and your diet:

• Cholesterol is a fatty substance made in the liver and carried in the blood by LDL (bad cholesterol) and HDL (good cholesterol).

• The food you eat plays a crucial role in cholesterol levels. Saturated and trans fats raise LDL cholesterol, while fibre-rich foods and healthy fats can help lower it.

• Consuming too much saturated fat increases LDL cholesterol, leading to plaque buildup in the arteries, which raises the risk of heart disease and stroke.

• The UK government advises that men should consume no more than 30g of saturated fat daily, women no more than 20g, and children even less.

• Foods like oats, nuts, fatty fish and avocados can help lower LDL cholesterol, while red meat, butter, fried foods and processed snacks should be avoided.

What is cholesterol?

Cholesterol is a fatty substance that is primarily produced in the liver. It plays an important role in various bodily functions such as building cells and producing certain hormones. Cholesterol is carried through the blood by two main types of lipoproteins. These are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). 

LDL is often referred to as "bad" cholesterol because high levels can lead to plaque buildup in the arteries, increasing the risk of heart disease. HDL is known as "good" cholesterol, as it helps remove LDL cholesterol from the bloodstream, reducing the risk of cardiovascular problems.

Can the food that you eat influence your cholesterol levels?

Yes, the food you eat can have a significant impact on your cholesterol levels. Diet plays a key role in the balance between "good" HDL cholesterol and "bad" LDL cholesterol in your body. Foods high in saturated fats and trans fats can raise LDL cholesterol levels, which contribute to some dangerous health conditions [1].

Eating foods high in healthy fats and fibre can help lower LDL cholesterol and raise HDL cholesterol. For example, foods like fatty fish, oats and nuts are known to improve cholesterol levels, while processed and fried foods may have the opposite effect.

How can eating too much saturated fat in your diet affect your cholesterol?

Eating too much saturated fat in your diet can raise the levels of "bad" LDL cholesterol in your blood. This increase in LDL cholesterol can lead to plaque buildup in the arteries, which can block blood flow and increase the risk of heart disease and stroke. By consuming too many saturated fats, you may also reduce the effectiveness of HDL cholesterol, which makes it harder for your body to eliminate excess cholesterol and maintain a healthy heart [2].

What is the recommended amount of saturated fat to consume?

Most people in the UK consume too much saturated fat, which can negatively impact cholesterol levels and overall health. The government recommends that men should not consume more than 30g of saturated fat per day, while women should aim for no more than 20g. For children, the recommended intake is even lower, depending on their age. Another good standard to stick to is recommended by the Food Standards Agency, who say no more than 10% of food consumed should be saturated fats [3]. By staying within these guidelines, you can help maintain healthy cholesterol levels and reduce the risk of heart disease.

What are the best foods to help you lower bad cholesterol?

Eating the right foods can help reduce bad cholesterol (LDL) and boost good cholesterol (HDL). Here’s what to include in your diet:

✔️Fibre-rich foods:

Oats, lentils, beans, whole grains, fruits and vegetables help remove cholesterol from the body.

✔️Healthy fats:

Avocados, olive oil, nuts and seeds support heart health.

✔️Omega-3 fatty acids:

Found in salmon, mackerel, flaxseeds and walnuts, these help lower bad cholesterol.

✔️Plant sterols and stanols: 

Found in fortified spreads and dairy alternatives, these block cholesterol absorption.

Foods to Avoid:

❌Saturated fats:

Found in red meat, butter, full-fat dairy and fried foods.

❌Trans fats:

Found in processed foods, pastries, margarine and some ready meals.

❌Excess sugar:

Found in fizzy drinks, cakes, biscuits and sweetened yoghurts.

UK Meds Low Cholesterol Diet: 7 Day Meal Plan

Eating a heart-healthy diet can help lower bad cholesterol (LDL) and reduce the risk of heart disease. The key is choosing high-fibre foods, healthy fats and lean protein sources while cutting down on saturated fats, processed foods and excess sugar.

The UK Meds low-cholesterol diet plan is designed for different dietary preferences and includes easy-to-follow meals for each day of the week using UK-friendly ingredients.

Meal Plan 1: For People Who Eat Everything (Omnivores)

Monday

Breakfast: Porridge with chia seeds, sliced apple and a drizzle of honey

Lunch: Grilled chicken salad with olive oil dressing & wholegrain bread

Dinner: Baked salmon with steamed broccoli and quinoa

Snack: Handful of almonds & a cup of green tea

Tuesday

Breakfast: Scrambled eggs on wholegrain toast with avocado

Lunch: Lentil and vegetable soup with oatcakes

Dinner: Turkey stir-fry with brown rice and mixed vegetables

Snack: Low-fat Greek yoghurt with berries

Wednesday

Breakfast: Weetabix with semi-skimmed milk and banana slices

Lunch: Wholemeal tuna sandwich with cucumber & tomato

Dinner: Grilled chicken with roasted sweet potatoes and spinach

Snack: Hummus with carrot and celery sticks

Thursday

Breakfast: Overnight oats with flaxseeds, walnuts & blueberries

Lunch: Quinoa salad with chickpeas, avocado and cherry tomatoes

Dinner: Baked cod with asparagus and mashed sweet potatoes

Snack: A handful of mixed nuts

Friday

Breakfast: Wholemeal toast with peanut butter and sliced banana

Lunch: Baked potato with cottage cheese and a side salad

Dinner: Lean beef stir-fry with brown rice

Snack: A handful of pumpkin seeds

Saturday

Breakfast: Porridge with cinnamon and chopped walnuts

Lunch: Grilled salmon with quinoa and mixed greens

Dinner: Chicken and vegetable curry with wholegrain rice

Snack: Dark chocolate (85%) with a handful of almonds

Sunday

Breakfast: Poached eggs on wholegrain toast with avocado

Lunch: Roasted vegetable and chickpea salad

Dinner: Baked trout with steamed green beans and quinoa

Snack: Apple slices with almond butter

Meal Plan 2: For Pescatarians

Monday

Breakfast: Porridge with flaxseeds and sliced strawberries

Lunch: Mackerel salad with lemon and olive oil dressing

Dinner: Grilled salmon with quinoa and steamed broccoli

Snack: A handful of walnuts

Tuesday

Breakfast: Scrambled eggs with smoked salmon on wholegrain toast

Lunch: Sweet potato and black bean stew

Dinner: Tuna and avocado salad with mixed greens

Snack: Dark chocolate (85%) with almonds

Wednesday

Breakfast: Weetabix with almond milk and banana

Lunch: Lentil and tomato soup with wholegrain crackers

Dinner: Baked cod with brown rice and green beans

Snack: Hummus with cucumber and celery

Thursday

Breakfast: Overnight oats with walnuts and blueberries

Lunch: Roasted vegetable quinoa bowl with tahini dressing

Dinner: Grilled trout with mashed sweet potatoes

Snack: A handful of mixed nuts

Friday

Breakfast: Wholemeal toast with almond butter and banana

Lunch: Baked potato with cottage cheese and a side of spinach

Dinner: Prawn stir-fry with brown rice

Snack: A handful of sunflower seeds

Saturday

Breakfast: Chia pudding with coconut milk and berries

Lunch: Grilled sardines on wholegrain toast with rocket

Dinner: Salmon and quinoa salad with lemon dressing

Snack: Dark chocolate and a handful of almonds

Sunday

Breakfast: Poached eggs on wholegrain toast with avocado

Lunch: Spinach and feta omelette

Dinner: Baked sea bass with steamed vegetables and brown rice

Snack: Apple slices with peanut butter

Meal Plan 3: For Vegetarians

Monday

Breakfast: Porridge with chia seeds and banana

Lunch: Lentil and quinoa salad

Dinner: Stuffed peppers with brown rice and black beans

Snack: A handful of mixed nuts

Tuesday

Breakfast: Scrambled eggs on wholemeal toast with avocado

Lunch: Butternut squash soup with oatcakes

Dinner: Chickpea and vegetable curry with wholegrain rice

Snack: Hummus with carrot sticks

Wednesday

Breakfast: Weetabix with almond milk and berries

Lunch: Spinach and feta salad with walnuts

Dinner: Grilled halloumi with roasted vegetables

Snack: A handful of almonds

Thursday

Breakfast: Overnight oats with flaxseeds and blueberries

Lunch: Roasted vegetable sandwich with hummus

Dinner: Lentil stew with wholegrain bread

Snack: Dark chocolate with walnuts

Friday

Breakfast: Wholemeal toast with peanut butter

Lunch: Baked potato with cottage cheese and a side salad

Dinner: Spinach and ricotta stuffed aubergines

Snack: A handful of pumpkin seeds

Saturday

Breakfast: Chia pudding with coconut milk and berries

Lunch: Quinoa and black bean salad

Dinner: Roasted cauliflower with chickpeas and tahini dressing

Snack: Apple slices with almond butter

Sunday

Breakfast: Poached eggs on wholegrain toast

Lunch: Tomato and mozzarella salad

Dinner: Vegetable lasagne

Snack: A handful of mixed nuts

Meal Plan 4: For Vegans

Monday

Breakfast: Porridge with chia seeds and almond milk

Lunch: Lentil and quinoa salad

Dinner: Stuffed peppers with brown rice and black beans

Snack: A handful of walnuts

Tuesday

Breakfast: Chia pudding with coconut milk and berries

Lunch: Butternut squash soup with wholegrain crackers

Dinner: Chickpea and vegetable curry with quinoa

Snack: Hummus with cucumber sticks

Wednesday

Breakfast: Weetabix with almond milk and banana

Lunch: Roasted vegetable sandwich with hummus

Dinner: Tofu stir-fry with brown rice

Snack: Dark chocolate with almonds

Thursday

Breakfast: Overnight oats with flaxseeds and blueberries

Lunch: Avocado and black bean salad

Dinner: Lentil stew with wholegrain bread

Snack: A handful of sunflower seeds

Friday

Breakfast: Wholemeal toast with almond butter and sliced banana

Lunch: Baked sweet potato with guacamole and a mixed greens salad

Dinner: Grilled tempeh with quinoa and roasted vegetables

Snack: A handful of pumpkin seeds

Saturday

Breakfast: Chia pudding with coconut milk, walnuts and strawberries

Lunch: Quinoa and black bean salad with lemon dressing

Dinner: Roasted cauliflower with chickpeas and tahini dressing

Snack: Apple slices with peanut butter

Sunday

Breakfast: Smoothie bowl with almond milk, oats, flaxseeds and berries

Lunch: Wholegrain pasta with roasted vegetables and tomato sauce

Dinner: Vegan chilli with kidney beans and brown rice

Snack: A handful of mixed nuts

Note: This diet plan is not a substitute for medical advice. Always consult with your doctor or healthcare provider before making significant dietary changes, especially if you have an existing health condition or are taking medication.

Final Thoughts

Managing cholesterol levels through your diet is an effective way to support heart health and reduce the risk of cardiovascular disease. Cholesterol is carried in the blood by LDL (bad cholesterol) and HDL (good cholesterol). Eating too much saturated fat can raise LDL levels, increasing the risk of heart disease. A diet rich in fibre, healthy fats and omega-3 fatty acids can help lower LDL and boost HDL. 

The UK government recommends limiting saturated fat intake to 30g per day for men and 20g for women. Making smart choices when it comes to food, such as increasing whole grains, fruits, vegetables and healthy fats while reducing processed foods and trans fats, can make a significant difference. To help you get started, the UK Meds Low Cholesterol Diet: 7-Day Meal Plan provides a practical guide to eating for better heart health.

Sources

[1] The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials - PubMed

[2] Facts about fat - NHS

[3] Saturated fat | Food Standards Agency

Further Reading

High cholesterol - NHS