Healthy heart food

According to National Institute for Health and Care Excellence (NICE), eating a balanced diet that is lower in saturated fats, and higher in fibre, can help support healthy cholesterol levels and reduce your risk of heart disease.  It's all about making small changes and maintaining a healthy balance.

Focus on healthier fats

Not all fats are bad for you. Saturated fats (found in foods like butter, fatty meats, pastries, cakes and full-fat cheese) can raise LDL cholesterol (“bad” cholesterol). This is because “bad cholesterol” can build up in your arteries over time. 

Unsaturated fats are a healthier choice because they help the body remove some of the “bad cholesterol” from your bloodstream. Try swapping saturated fats for these heart-healthy unsaturated fats. 

Healthy swaps: 

• Olive or rapeseed oil  

• Nuts and seeds  

• Avocados  

• Oily fish like salmon, sardines and mackerel  

Eat more fibre 

Fibre is another important part of eating for healthy cholesterol. In particular, soluble fibre can help reduce the amount of cholesterol absorbed into the bloodstream, lowering cholesterol levels. 

Good sources of fibre:

• Rolled oats (not instant) and porridge  

• Beans, lentils and chickpeas  

• Wholegrain bread, pasta and brown rice  

• Fruit and vegetables – keep the skins on where possible 

Aim for at least 5 portions of fruit and vegetables a day, and try to eat the rainbow to get as many different vitamins and minerals as possible.  

Include more oily fish

Eating fish regularly is linked with better heart health. Eating at least two portions of fish a week, including one oily fish portion, will have great health benefits. Oily fish contains omega-3 fats, which may help protect the heart. If you do not eat fish, plant foods like walnuts, flaxseeds/linseeds and chia seeds are good options. 

Simple swaps can make a difference

Healthy eating does not need to mean giving up all your favourite foods. Often, small changes are enough to help improve cholesterol levels over time. 

You could try: 

• Swapping butter for olive oil spread  

• Choosing leaner cuts of meat  

• Grilling or baking instead of frying  

• Snacking on unsalted nuts + fruit instead of crisps or pastries  

• Choosing wholegrain versions of bread, rice and pasta  

Checking food labels also helps. Foods lower in saturated fats are often marked with green or amber traffic light labels.  

Other ways to help

Food is only one part of keeping your cholesterol healthy. Regular physical activity, stopping smoking, maintaining a healthy weight and reducing alcohol intake can also help lower your risk of heart disease.  

The most important thing is finding healthy habits you can stick to long term. Small, realistic changes all add up — and your heart will thank you for it. 

For more information on a heart healthy diet, try the HeartUK website - HEART UK - The Cholesterol Charity