I have high cholesterol...now what?

Gabi Meltzer, Registered Dietician, April 2025

It can be scary to find out that you have high cholesterol and may also cause some worry around what you can eat now to lower it….

As a dietician, I can help you to take the power back with an understanding of what cholesterol actually is and with some advice on how you can take healthy measures to naturally lower it. 

We will discuss what cholesterol actually is, the difference between healthy and unhealthy cholesterol, why it’s important and how you can lower it, in a balanced, stress- free way :)

What is Cholesterol?

Cholesterol is a waxy, fat-like substance found in your blood. Your body needs it to build healthy cells, produce vitamins and hormones, and support essential bodily functions. 

Cholesterol comes from two sources: your liver (which makes most of it) and the food you eat. The problem occurs when cholesterol levels become too high, leading to deposits that build up in the blood vessels. These deposits can narrow blood flow and potentially lead to clots, increasing the risk of heart attacks or strokes.

The different types of fat in the blood:

• HDL (High-Density Lipoprotein): Known as “Healthy” cholesterol, HDL helps remove excess cholesterol from the bloodstream by transporting it back to the liver, and keeping your arteries clear.

• LDL (Low-Density Lipoprotein): Known as “Unhealthy” cholesterol, LDL can lead to build-up of plaque in your arteries, which can restrict blood flow and increase the risk of heart disease.

• Triglycerides: another type of fat in the blood. High levels can also increase risk of heart disease. 

  
  

Target Cholesterol Ranges

Ranges may vary slightly depending on individual risk factors, but these are general targets:

• Total Cholesterol: 3.1–5.2 mmol/L

• HDL: 1–2.5 mmol/L

• LDL: 1.2–3.5 mmol/L

• Triglycerides: Less than 2.3 mmol/L

What foods should I eat to lower my cholesterol?

FIBRE FIBRE FIBRE!!! 

Start by focusing on what you can ADD in to your diet, rather than on what you should limit. Most people don’t get enough fibre in their diets so this is usually a really necessary and positive way to begin making meaningful healthy changes. Try to aim for at least 5 servings of fruit and vegetables per day and find opportunities to also include wholegrains, legumes, nuts and seeds too. 

In order to reduce LDL cholesterol we need to be aiming for a high daily total fibre intake, of at least 25-30g per day. (Just to note that most people only get about 15-20g per day). 

Soluble fibre is especially important, as it plays a key role in lowering LDL cholesterol, by binding to the LDL cholesterol in the gut and flushing it out. Focus on increasing foods rich in this type of fibre daily:

• Oats/oatbran, barley and other wholegrains

• Legumes (chickpeas, lentils, beans)

• Vegetables and fruits with skins on

• Seeds like chia, flaxseeds, sesame seeds, pumpkin seeds

  
  

NB: If your diet is currently lacking in fibre, make sure to slowly build on fibre, to avoid uncomfortable digestive symptoms. You need to train your gut to get used to higher fibre 🙂

FATS

Focus on Unsaturated Fats

These fats are your heart’s best friends. There should be a greater balance of unsaturated fats to saturated in the overall diet. Find them in:

• Fatty fish like salmon, sardines, mackerel (aim for 2–3 servings per week)

• Nuts and seeds

• Olive oil, avocado, olives

If you’re not eating oily fish, consider an omega-3 supplement (fish oil or algae-based for vegetarians). Our bodies don’t make the essential omega-3 fats, so we need to get them from our diets. They are anti-inflammatory and essential for heart health.

Reduce Trans Fats

Trans fats raise LDL cholesterol and lower HDL. These are commonly found in:

• Commercial baked goods (pies, pastries, biscuits) 

• Fast foods and deep fried foods like chips, donuts, fried chicken

This doesn’t mean that you can never eat these foods! Making any foods off-limits only makes you crave them more. Find ways to focus more on the inclusions rather than exclusions. 

Other Lifestyle Habits That Support Cholesterol Levels

Move in a Way That Feels Good

Regular movement boosts HDL levels. This can be anything from walking to dancing, swimming or playing with your kids.

Limit Alcohol

Excess alcohol can increase LDL and triglycerides and lower HDL. Try to stay mindful of your intake and explore alcohol-free options if you’d like to cut back.

Manage Stress

Chronic stress can raise LDL and lower HDL. Consider yoga, therapy, journaling, or simply slowing down. Your mental health supports your physical health.

Quit or Reduce Smoking

Smoking harms your heart by altering cholesterol levels and increasing inflammation. If you’re thinking about quitting, speak to your doctor for support.

Consider Medications When Needed

Sometimes, lifestyle changes aren't enough on their own. Statins or other medications prescribed by your doctor can be helpful tools in managing cholesterol and reducing your long-term risk.

Cholesterol management doesn’t need to come with guilt, shame or extreme diets. As always, be kind to yourself. Progress over perfection is what really counts. Each day brings new opportunities to nourish your body in a way that feels sustainable and supportive. If you need personalised support, we would love to help 🙂

For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.