High LDL cholesterol rarely causes symptoms — until it causes a heart attack or stroke. The good news: food moves the needle. A Mediterranean-style eating pattern can lower LDL by 10–15% within three months, often enough to delay or reduce medication.
Eat more of these
Oats and barley for soluble fiber, which pulls cholesterol out of the bloodstream. Fatty fish — salmon, sardines, mackerel — twice weekly for omega-3s. Olive oil, nuts, beans, lentils and a rainbow of vegetables round out the foundation.
Eat less of these
Processed meats, deep-fried foods, pastries made with palm oil and sugary drinks raise LDL and triglycerides fastest. You don’t need perfection — cutting these to occasional treats delivers most of the benefit.
- Cook with olive oil instead of butter or palm oil
- Add one bean-based dinner per week
- Snack on a small handful of walnuts, not chips
- Recheck cholesterol 3 months after changing your diet
Diet works best alongside knowing your numbers. Our cardiac program pairs nutrition coaching with ECG, blood-pressure mapping and cholesterol tracking — explore cardiac care or book a heart check.