🫀 Best foods for healthy cholesterol levels

How cholesterol works in your body

Your body needs some cholesterol. Problems start when too much LDL cholesterol builds up as plaque in your arteries. NIH NHLBI

1. 1🚚Cholesterol is carried in the blood
2. 2⚖️LDL deposits, HDL clears
3. 3🫀Too much LDL becomes plaque

1. 1

   🚚 Cholesterol is carried in the blood

   Root cause: Genes and lifestyle habits set your levels; about 1 in 300 people inherit very high cholesterol.

   🥗 Eat

   • Eggs, boiledSupports fat metabolism

     How it helps your cholesterol

     Cholesterol travels through the blood in lipoproteins. Choline is authorised to contribute to normal fat (lipid) metabolism. NIH NHLBIEUR-Lex

     The evidence

     EU claim Fat metabolism · 353 mg per portion

     “Choline contributes to normal lipid metabolism.” EUR-LexEU Commission

     All nutrients & evidence for eggs, boiled →

   🏃 Do

   • Get a blood testOfficial

     A routine blood test shows whether your levels are healthy. NIH NHLBI

   How this step works · what slows it down · sources

   Cholesterol is a waxy, fat-like substance your body needs for good health, in the right amounts. Lipoproteins — small particles made of protein and fat — carry it through the blood. NIH NHLBI

   🔻 What can slow this down

   • The genes you inherit and your lifestyle habits play a major role in your cholesterol levels. About 1 in 300 people has familial hypercholesterolaemia. NIH NHLBINIH NHLBI

   “EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

2. 2

   ⚖️ LDL deposits, HDL clears

   Root cause: Too much saturated fat and alcohol, and too little movement, push LDL up.

   🥗 Eat

   • WalnutsHelps keep LDL down

     How it helps your cholesterol

     High LDL ("bad") cholesterol can build plaque, and eating a lot of saturated fat raises cholesterol. These foods carry authorised claims for normal or lower blood cholesterol, or are low in saturated fat. NIH NHLBINIH NHLBIEUR-Lex

     One portion (30 g): 2 g saturated fat · 1.4 g fibre

     The evidence

     EU claim Normal cholesterol · 3 g per portion

     “ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU Commission

     EU claim Swap for saturated fat · 19 g per portion

     “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU Commission

     All nutrients & evidence for walnuts →
   • Walnut oilHelps keep LDL down

     How it helps your cholesterol

     High LDL ("bad") cholesterol can build plaque, and eating a lot of saturated fat raises cholesterol. These foods carry authorised claims for normal or lower blood cholesterol, or are low in saturated fat. NIH NHLBINIH NHLBIEUR-Lex

     One portion (10 g): 0.96 g saturated fat

     The evidence

     EU claim Normal cholesterol · 1.2 g per portion

     “ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU Commission

     EU claim Swap for saturated fat · 8.6 g per portion

     “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU Commission

     All nutrients & evidence for walnut oil →
   • HummusHelps keep LDL down

     How it helps your cholesterol

     High LDL ("bad") cholesterol can build plaque, and eating a lot of saturated fat raises cholesterol. These foods carry authorised claims for normal or lower blood cholesterol, or are low in saturated fat. NIH NHLBINIH NHLBIEUR-Lex

     One portion (50 g): 1.8 g saturated fat · 3 g fibre

     The evidence

     EU claim Normal cholesterol · 4.7 g per portion

     “Linoleic acid contributes to the maintenance of normal blood cholesterol levels.” Effect with 10 g of linoleic acid per day. EUR-LexEU Commission

     EU claim Swap for saturated fat · 11.8 g per portion

     “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU Commission

     All nutrients & evidence for hummus →
   • Oat flakes (rolled oats)Helps keep LDL down

     How it helps your cholesterol

     High LDL ("bad") cholesterol can build plaque, and eating a lot of saturated fat raises cholesterol. These foods carry authorised claims for normal or lower blood cholesterol, or are low in saturated fat. NIH NHLBINIH NHLBIEUR-Lex

     One portion (50 g): 0.67 g saturated fat · 5.5 g fibre

     The evidence

     EU claim Lowers cholesterol (3 g/day)

     “Beta-glucans contribute to the maintenance of normal blood cholesterol levels.” Effect with 3 g of beta-glucans from oats, oat bran, barley, barley bran per day; the food must provide at least 1 g per quantified portion. EUR-LexEU Commission

     All nutrients & evidence for oat flakes (rolled oats) →
   • Oat bran flakesHelps keep LDL down

     How it helps your cholesterol

     High LDL ("bad") cholesterol can build plaque, and eating a lot of saturated fat raises cholesterol. These foods carry authorised claims for normal or lower blood cholesterol, or are low in saturated fat. NIH NHLBINIH NHLBIEUR-Lex

     One portion (30 g): 0.45 g saturated fat · 3.9 g fibre

     The evidence

     EU claim Lowers cholesterol (3 g/day)

     “Beta-glucans contribute to the maintenance of normal blood cholesterol levels.” Effect with 3 g of beta-glucans from oats, oat bran, barley, barley bran per day; the food must provide at least 1 g per quantified portion. EUR-LexEU Commission

     All nutrients & evidence for oat bran flakes →
   • Chia seedsHelps keep LDL down

     How it helps your cholesterol

     High LDL ("bad") cholesterol can build plaque, and eating a lot of saturated fat raises cholesterol. These foods carry authorised claims for normal or lower blood cholesterol, or are low in saturated fat. NIH NHLBINIH NHLBIEUR-Lex

     One portion (15 g): 0.53 g saturated fat · 6 g fibre

     The evidence

     EU claim Normal cholesterol · 2.9 g per portion

     “ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU Commission

     All nutrients & evidence for chia seeds →
   • Linseed (flaxseed) oilHelps keep LDL down

     How it helps your cholesterol

     High LDL ("bad") cholesterol can build plaque, and eating a lot of saturated fat raises cholesterol. These foods carry authorised claims for normal or lower blood cholesterol, or are low in saturated fat. NIH NHLBINIH NHLBIEUR-Lex

     One portion (5 g): 0.47 g saturated fat

     The evidence

     EU claim Normal cholesterol · 2.6 g per portion

     “ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU Commission

     All nutrients & evidence for linseed (flaxseed) oil →
   • Linseed (flaxseed), groundHelps keep LDL down

     How it helps your cholesterol

     High LDL ("bad") cholesterol can build plaque, and eating a lot of saturated fat raises cholesterol. These foods carry authorised claims for normal or lower blood cholesterol, or are low in saturated fat. NIH NHLBINIH NHLBIEUR-Lex

     One portion (10 g): 0.36 g saturated fat · 2.2 g fibre

     The evidence

     EU claim Normal cholesterol · 2 g per portion

     “ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU Commission

     All nutrients & evidence for linseed (flaxseed), ground →

   🏃 Do

   • Swap fatsOfficial

     Keep saturated fat below 10 % of energy, replacing it with polyunsaturated fats, plant monounsaturated fats or whole-grain carbohydrates. WHO
   • 150 min activity / weekOfficial

     Adults should do at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week — for example 30 minutes on 5 days. CDCWHO

   🚫 Cut down on

   • Saturated fatOfficial

     Fatty red meat, fried foods, butter, cream and full-fat cheese. Keep saturated fat under 10 % of energy; eating a lot of it raises cholesterol. NIH NHLBIWHO
   • AlcoholOfficial

     Alcohol raises blood pressure and triglycerides and is an established cause of cancer; no level of drinking is risk-free. NIH NHLBIWHO

   How this step works · what slows it down · sources

   High levels of LDL ("bad") cholesterol may create a build-up of plaque in your arteries. HDL ("good") cholesterol carries cholesterol to the liver to be flushed out of the body. NIH NHLBI

   🔻 What can slow this down

   • Eating a lot of foods high in saturated fat can increase your cholesterol levels; drinking too much alcohol can raise total cholesterol; little movement and long screen time are linked to unhealthy levels. NIH NHLBI

   ✅ Also helps

   • You may need heart-healthy lifestyle changes or medicines to reach healthy levels. NIH NHLBI

   “EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

3. 3

   🫀 Too much LDL becomes plaque

   Root cause: Plaque — fat, cholesterol and calcium — building up in the artery wall after the wall is damaged.

   🥗 Eat

   • WalnutsProtects the arteries

     How it helps your cholesterol

     Over time, too much LDL builds plaque that can lead to a heart attack or stroke. Heart-healthy eating helps prevent or delay that plaque. NIH NHLBINIH NHLBINIH NHLBI

     One portion (30 g): 1.4 g fibre · 2 g saturated fat

     The evidence

     EU claim Elastic blood vessels · 30 g per portion

     “Walnuts contribute to the improvement of the elasticity of blood vessels.” Effect with 30 g of walnuts per day. EUR-LexEU Commission

     Official Heart-healthy staples

     NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI

     All nutrients & evidence for walnuts →
   • SalmonProtects the arteries

     How it helps your cholesterol

     Over time, too much LDL builds plaque that can lead to a heart attack or stroke. Heart-healthy eating helps prevent or delay that plaque. NIH NHLBINIH NHLBINIH NHLBI

     One portion (125 g): 3 g saturated fat

     The evidence

     Official Heart-healthy staples

     NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI

     All nutrients & evidence for salmon →
   • MackerelProtects the arteries

     How it helps your cholesterol

     Over time, too much LDL builds plaque that can lead to a heart attack or stroke. Heart-healthy eating helps prevent or delay that plaque. NIH NHLBINIH NHLBINIH NHLBI

     One portion (125 g): 2.1 g saturated fat

     The evidence

     Official Heart-healthy staples

     NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI

     All nutrients & evidence for mackerel →
   • Olive oilProtects the arteries

     How it helps your cholesterol

     Over time, too much LDL builds plaque that can lead to a heart attack or stroke. Heart-healthy eating helps prevent or delay that plaque. NIH NHLBINIH NHLBINIH NHLBI

     One portion (10 g): 1.2 g saturated fat

     The evidence

     Official Heart-healthy staples

     NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI

     All nutrients & evidence for olive oil →
   • Kidney beans, canned, drainedProtects the arteries

     How it helps your cholesterol

     Over time, too much LDL builds plaque that can lead to a heart attack or stroke. Heart-healthy eating helps prevent or delay that plaque. NIH NHLBINIH NHLBINIH NHLBI

     One portion (120 g): 13.5 g fibre · 0.06 g saturated fat

     The evidence

     Official Heart-healthy staples

     NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI

     All nutrients & evidence for kidney beans, canned, drained →
   • Oat flakes (rolled oats)Protects the arteries

     How it helps your cholesterol

     Over time, too much LDL builds plaque that can lead to a heart attack or stroke. Heart-healthy eating helps prevent or delay that plaque. NIH NHLBINIH NHLBINIH NHLBI

     One portion (50 g): 5.5 g fibre · 0.67 g saturated fat

     The evidence

     Official Heart-healthy staples

     NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI

     All nutrients & evidence for oat flakes (rolled oats) →

   🏃 Do

   • 150 min activity / weekOfficial

     Adults should do at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week — for example 30 minutes on 5 days. CDCWHO
   • Stop smokingOfficial

     Smoking and second-hand smoke damage arteries; nearly a third of coronary heart disease deaths are linked to them. NIH NHLBI

   🚫 Cut down on

   • Saturated fatOfficial

     Fatty red meat, fried foods, butter, cream and full-fat cheese. Keep saturated fat under 10 % of energy; eating a lot of it raises cholesterol. NIH NHLBIWHO
   • TobaccoOfficial

     Smoking and second-hand smoke damage the arteries. NIH NHLBI

   How this step works · what slows it down · sources

   Over time, plaque in the arteries can lead to a heart attack, stroke or other health problems. NIH NHLBINIH NHLBI

   🔻 What can slow this down

   • High blood pressure, high blood sugar (diabetes), smoking or second-hand smoke, inflammatory diseases, physical inactivity, overweight, older age and genes all raise the risk. NIH NHLBI
   • Eating a lot of foods high in saturated fat can increase cholesterol levels; drinking too much alcohol can raise total cholesterol. NIH NHLBI

   ✅ Also helps

   • Most people can prevent or delay atherosclerosis with heart-healthy living, and healthy lifestyle changes and medicines can sometimes reverse it. NIH NHLBI

   “EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.