17/10/2025
This month is National Cholesterol Month. Almost half of UK adults have raised cholesterol, which can lead to heart disease. The aim is to help people know and understand their cholesterol and other blood fat (lipid) levels and take the appropriate action.
Cholesterol is a type of blood fat which is made in the liver. Itโs found in some foods too.
We all need some cholesterol in our bodies just to keep us ticking over, but having too much can clog up your arteries and lead to health problems in the future, including heart disease.
By getting a simple cholesterol test and making healthy lifestyle changes, most people can keep their cholesterol levels healthy.
What raises your cholesterol?
Your cholesterol and triglycerides can become raised for a number of reasons. For example:
๐A diet high in saturated fats
๐Not being active enough, so the fats you eat aren't used up for energy
๐Genetic conditions which mean the fats aren't processed in the usual way
๐Other medical conditions
Healthy eating can make a huge difference to your cholesterol levels and your heart health, whether your cholesterol has crept up over the years or you have a genetic condition. It will improve your health in other ways too, helping to lower your blood pressure, prevent diabetes and maintain a healthy weight.
What makes up a heart-healthy diet?๐
๐Eat lots of fruits, vegetables and plant-based food.
Vegetables, pulses (such as peas, beans and lentils), fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. Go for at least five portions of fruit and veg a day (about a handful each) to stay healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried all count.
๐Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat.
These foods are high in protein and nutrients but low in saturated fat. If you eat red meat, make sure it's lean and watch the quantity. Eat less meat and more plant foods by swapping some meat-based meals for vegetarian options.
๐Cut down on sugary foods and drinks
Biscuits, cakes, chocolates and fizzy drinks are all high in sugar so they contain lots of calories which can lead to weight gain, but without containing many nutrients or filling you up.
๐Swap saturated fats for heart-healthy fats
Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat.
๐Include starchy foods which are high in fibre
Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which helps with digestion and keeps you feeling full so you donโt snack. Choose these instead of white rice, white bread and white pasta.
๐Eat three small meals a day with one or two healthy snacks in between
Keeping an eye on your portion sizes will help you keep your weight and your waist line under control, and eating regularly will help stop you from snacking on unhealthy foods.
๐Make healthy choices when you eat out
Food from cafes, restaurants and takeaways can be high in fat, calories and salt. Ask to see a menu with nutritional information or check online first. Look our for green light words such as steamed, poached, grilled and baked, and avoid foods described as crispy, fried, sauteed, buttery, cheesy, au gratin and creamy. Cakes and pastries will also be high in saturated fats.
Quick tips for getting started
1. Keep a food diary. Write down what you eat for a few days to get to know what your diet really looks like and where you can make changes.
2. Start small. Start with some simple swaps rather than trying to change everything all at once.
Heart UK have created this video to help explain all about cholesterol and triglycerides, how to understand your test results and the steps you can take to help reduce your levels.
Or visit www.heartuk.org.uk for more information and support
Almost half of UK adults have raised cholesterol, which can lead to heart disease. HEART UK - the cholesterol charity's aim is for people to know and underst...
