To help manage high cholesterol, eat more foods rich in soluble fibre (oats, barley, beans, lentils, fruit and vegetables), oily fish, nuts, seeds, avocado and plant oils such as olive and canola. Cut back on saturated and trans fats found in fatty and processed meats, butter, cream, hard cheese, palm and coconut oil, deep-fried food, pastries and packaged snacks. Combined with regular exercise, not smoking and a healthy weight, these changes can meaningfully lower “bad” LDL cholesterol. Some people also need medication, so it is worth having your cholesterol checked and speaking to your doctor.
What you eat is one of the most powerful tools you have for managing cholesterol, a key risk factor for heart disease and stroke. Some foods actively help lower “bad” LDL cholesterol, while others push it up. The Heart and Stroke Foundation South Africa estimates that around one in four South African adults has high total cholesterol, so this matters for a great many of us.
Below, Bloom sets out which foods to eat and which to limit, along with practical lifestyle steps. If you are looking for cover that supports everyday health, explore health insurance options tailored to your needs.
Key takeaways
| • Soluble fibre from oats, barley, beans, lentils, fruit and vegetables is one of the most effective foods for lowering LDL cholesterol. |
| • Replacing saturated and trans fats with healthier unsaturated fats matters more than avoiding dietary cholesterol from foods like eggs. |
| • Plant sterols and stanols, eaten as part of a healthy diet, can lower LDL cholesterol by roughly 10 to 15%. |
| • Diet works best alongside regular exercise, not smoking and a healthy weight. A simple finger-prick test tells you where you stand. |
What is cholesterol?
Cholesterol is a fatty substance made by your liver and carried in your blood. Your body needs a small amount to build cells and make hormones, but too much can be harmful. It travels in two main forms. Low-density lipoprotein (LDL), the “bad” cholesterol, builds up as fatty plaque in your arteries and raises your risk of heart disease and stroke. High-density lipoprotein (HDL), the “good” cholesterol, helps carry excess cholesterol away. The goal is to keep LDL low and HDL healthy.
High cholesterol is shaped by both genes and lifestyle. A family history, conditions such as diabetes, physical inactivity and smoking all play a part, but diet is one of the biggest levers you can pull yourself. Left unmanaged, high LDL contributes to cardiovascular disease, narrowed and hardened arteries (atherosclerosis), high blood pressure, and a higher risk of heart attack and stroke.
The best foods to lower cholesterol
There is no single “superfood.” Lowering cholesterol is about building good habits with a variety of these heart-friendly choices:
| • Wholegrains and oats. Oats and barley are rich in beta-glucan, a soluble fibre that helps carry cholesterol out of the body before it enters your blood. |
| • Legumes. Beans, lentils, peas and soya are excellent sources of soluble fibre and plant protein. |
| • Fruit and vegetables. Aim for at least five portions a day. Apples, berries and citrus are rich in pectin, a soluble fibre, and leafy greens add fibre and antioxidants. |
| • Oily fish. Sardines, pilchards, mackerel and salmon provide omega-3 fats. The Heart and Stroke Foundation South Africa suggests eating oily fish at least twice a week. |
| • Nuts and seeds. Almonds, walnuts, flaxseed and chia provide healthy unsaturated fats. A small handful makes a satisfying snack. |
| • Healthy oils and avocado. Olive, canola and sunflower oil, along with avocado, are rich in monounsaturated fats that support a healthier cholesterol balance. |
| • Plant sterols and stanols. Found in small amounts in plants and added to some enriched spreads, these can lower LDL cholesterol by around 10 to 15% as part of a healthy diet. |
Foods to limit
The biggest culprits are saturated and trans fats, which raise LDL cholesterol:
| • Fatty and processed meats. Fatty cuts, chicken skin, sausages, polony, bacon and salami are high in saturated fat. |
| • Full-fat dairy and hard fats. Butter, ghee, cream and hard cheeses. Choose low-fat or fat-free options instead. |
| • Coconut and palm oil. Despite being plant-based, these are high in saturated fat. |
| • Fried and fast foods. Deep-fried foods and slap chips are often high in unhealthy fats. |
| • Baked goods and packaged snacks. Biscuits, cakes, pastries and many processed snacks can contain trans fats and added salt. |
What about eggs? Advice on eggs has changed. The cholesterol in foods like eggs has less effect on your blood cholesterol than saturated and trans fats do. The Heart and Stroke Foundation South Africa notes that most people eating a generally healthy diet can enjoy around seven eggs a week. If your cholesterol is very high or hard to control, your doctor or dietitian may suggest limiting them.
Beyond diet: lifestyle steps that help
Food is only part of the picture. A few everyday habits make a real difference:
| • Aim for at least 150 minutes of moderate activity such as brisk walking each week. |
| • Stop smoking and keep alcohol within moderate limits. |
| • Work towards a healthy weight through balanced eating and portion awareness. |
| • Manage stress with activities you enjoy, such as walking, yoga or time outdoors. |
Diet and lifestyle work for many people, but some need medication such as statins to reach a healthy level. That is a decision for your doctor, based on your overall risk. For a personalised eating plan, a registered dietitian can help.
How to get your cholesterol checked
You cannot feel high cholesterol, so testing is the only way to know your numbers. Momentum Health4Me includes an annual health assessment at participating pharmacies and clinics, where a quick finger-prick test checks your cholesterol along with your blood pressure and blood sugar. It takes only a few minutes and helps flag whether you need to make changes or see a doctor.
Everyday cover that supports your heart healthBloom’s Health4Me cover includes GP visits and an annual health assessment, so you can keep an eye on your cholesterol and act early. Fill in your details and we will call you back. |
Frequently asked questions
Small changes, real results
Managing cholesterol is rarely about a single dramatic diet. It is the steady habit of choosing more fibre and healthy fats, eating less saturated and trans fat, staying active and knowing your numbers. Those small choices add up to a healthier heart over time.
Support your health with affordable health insurance from Bloom and Health4Me. Compare Health4Me options, explore the full range of benefits, or speak to a medical professional through our Hello Doctor service. To get started, get in touch and we will call you back.
