10 Foods to Improve Your Cholesterol

If you’re over 40, managing cholesterol isn’t optional. 

It’s the long game for heart health, energy, and staying off dreaded or inevitable medication. 

Here’s what I’ve learned to manage and improve my own cholesterol markers. 

This is a foolproof way to prevent medication and improve your health with REAL whole food and not another supplement stack you saw on Instagram.

Have you checked in with your doctor recently? If not, this is your reminder to book your appointment. If yes, keep reading. How were your cholesterol numbers? If you were told your cholesterol numbers are higher than ideal, check out these 10 foods that will help you improve cholesterol markers.

Start adding these foods to your diet before relying on medication. (Unless your doctor has said otherwise, in that case, please consult with your physician)

START Eating These Whole Foods for Better Cholesterol:

1. Oats & Barley – Soluble fibre

How to use: 1 cup cooked oats = 4g fibre. Add berries post-workout.

2. Fatty Fish – Wild salmon, sardines, mackerel

Dosage: 2–3 servings/week to boost HDL and lower triglycerides.

3. Avocados (frozen too) – Healthy monounsaturated fat bomb

Add to: Eggs, salads, bowls, and even a smoothie or protein shake.

4. Extra Virgin Olive Oil (EVOO) – Anti-inflammatory oil upgrade

Tip: Drizzle post-cooking. Don’t fry with it.

5. Nuts (Almonds, Walnuts) – Good fats, fibre, and crunch.

Serving: One handful/day. No, not the whole Costco bag.

6. Black Beans & Lentils – Plant protein + fiber = LDL crusher

Use: Toss into soups, bowls, and chilli.

7. Berries – Antioxidants to fight inflammation and BELLY FAT.

Best picks: Blueberries, raspberries, strawberries.

8. Green Tea – Swap it for coffee #2 or #3

Why: Catechins support LDL reduction.

9. Leafy Greens – Arugula, spinach or Kale (not my favourite)

Easy win: Add to your protein bowl or smoothie.

10. Dark Chocolate (70%+) – Yes, seriously.

Limit: 1–2 squares/day. Not your kid’s Halloween stash or snacks

STOP Doing These Things to Improve Your Cholesterol:

1. Eating Trans fats – Fried food, margarine, “butter-flavoured” popcorn. (Yes, that means the one at the movies.)

2. Adding Refined Sugar – Sneaky in “healthy” protein bars, sauces, or dips.

3. Drinking Alcohol – Keep it moderate or eliminate it altogether if you’re struggling. (Obviously, much easier said than done.)

4. Smoking – Needs no explanation. Just… quit.

So the bottom line…before going down the road of statins or other meds, consider:

• Letting go of packaged and processed junk food, a helpful tip I use with clients is that anything with more than 5 ingredients is not something you want to be eating.
• Aim to add in more and eat more fibre + fish
• Look at your weekly fitness – are you lifting weights consistently? Any cardio, or are you skipping it completely? (aiming for minimum 3x/week),
• Consider your sleep schedule and quality – can it be improved?
• How are you managing stress at all? Are you turning to alcohol? Eating fast food? Can you find better alternatives?

If you want help locking this in with simple habits and repeatable meals..

Comment  “cholesterol” below, and I’ll send you a grocery list + batch prep guide.

Stay strong,