How to manage cholesterol

Managing Cholesterol

This fact sheet explains what cholesterol is and how changing the way you eat can help to lower your cholesterol if it is too high.

What is cholesterol?

Cholesterol is a necessary fatty substance found in the blood, responsible for bodily functions such as hormones and vitamin D production.

Too much of certain types of fats we eat can contribute to a build-up of cholesterol in the arteries however and can contribute to poor heart health and can increase the likelihood of a heart attack or stroke.

There are two main types of cholesterol: Low-density lipoproteins and High-density lipoproteins.

• High-Density Lipoproteins (HDL)

Takes cholesterol you don’t need back to the liver to be broken down and released from the body. This prevents the build-up which can contribute to poor heart health. These are typically found in unsaturated fats.

• Low-Density lipoprotein (LDL)

LDL or non-HDL cholesterol transports cholesterol from the liver to the cells around the body and in the process can cause the build-up plaque in your arteries that can increase your risk of heart attack or stroke. These are typically found in saturated fats.

For a healthy heart, the aim is to have a high level of HDL (good) cholesterol, and a lower level of LDL (bad) cholesterol.

What can cause high LDL cholesterol in the blood?

The largest controllable risk factors for high LDL cholesterol include:

• Consuming a diet high in saturated fat
• Smoking
• A sedentary lifestyle
• Carrying body fat around the centre of the body

Healthier food choices, being more active, and stopping smoking can help get your cholesterol back to a healthy level.

Eating to lower your cholesterol

It is possible to lower your cholesterol through diet by making some simple changes:

1. Reducing the amount of saturated fat you eat
2. Eating foods that contain healthy unsaturated fat
3. Eating more high fibre foods

What foods are high in saturated fat?

• Saturated fats can be found in many foods, but the main sources are:
• Fatty meat and meat products such as sausages, burgers, processed cold meats and pies
• Biscuits, cakes, donuts, pastries and chocolate
• Full-fat dairy products especially those with a higher fat content such as cream and full fat cheese
• Hard fats such as butter, ghee and lard
• Coconut and palm oils

You can see the saturated fat content of foods on the labels of all packaged foods. Aim to avoid foods with more than 5g per 100g of saturated fat and look for foods with less than 1.5g saturates per 100g if you can.

Heart healthy food swaps to lower your cholesterol

Swap foods that are high in saturated fat, with foods that provide heart healthy unsaturated fat. See the table below for some smart swaps to help you cut down on saturated fat.

Fibre and cholesterol

Eating a diet high in fibre can be beneficial to those with high cholesterol. Fibre in the diet can decrease the level of cholesterol in the blood.

Aim for at least 5 portions of fruit and vegetables a day.

Choose wholegrain breads, pasta, rice, noodles and breakfast cereals instead of white versions to increase the fibre
content of your meal. Check the nutrition label, a high fibre food contains 6g or more of fibre per 100g.

Include other high fibre foods such as pulses (lentils, beans, chickpeas), oats, unsalted nuts and seeds.

What about cholesterol lowering foods?

Cholesterol lowering foods are foods which contain an ingredient known as plant stanols
or sterols which can aid in the lowering of cholesterol. These products can come in the form of yogurts, drinks, milks and spreads.
You need to eat 1.5-3g of plant stanols or sterols, in combination with a healthy diet, to see a reduction in cholesterol. While helpful, these products do not replace following a healthy diet and lifestyle or cholesterol lowering medications. There is not enough evidence to show these products prevent heart problems and they are not suitable for children under 5 years, pregnant or breastfeeding mothers.

You should always consult your doctor or dietitian before using these products.

What about dietary cholesterol?

Some foods naturally contain dietary cholesterol, such as eggs, offal (liver, kidneys) and some shellfish (prawns and crab). However they don’t make a big difference to the cholesterol in your blood. They are low in saturated fat and so are fine to eat as part of a healthy diet. Only cut down on these foods if your doctor or a dietitian has advised you to. To lower cholesterol, it’s more important to cut down on the amount of saturated fat you eat.

Download Managing Your Cholesterol Fact Sheet1.01 MB

Created by the Cardiology Interest Group of the Irish Nutrition & Dietetic Institute. September 2025

© 2025 Irish Nutrition and Dietetics Institute, INDI. All rights reserved. May be reproduced in its entirety provided the source is acknowledged. This information is not meant to replace advice from your medical doctor or individual counselling with a dietitian. It is intended for educational and informational purposes only.