Understanding Your Numbers

LDL (bad cholesterol) builds up in artery walls. HDL (good cholesterol) helps remove it. Australian targets: total cholesterol below 5.5 mmol/L, LDL below 3.5 mmol/L. Your doctor will set personalised targets based on your cardiovascular risk.

Dietary Changes — Most Impactful

  1. 1

    Increase soluble fibre

    Soluble fibre binds cholesterol in the gut and removes it before it enters the bloodstream. Best sources: oats and oat bran (one bowl of porridge daily can lower LDL 5–10%), psyllium husk (a tablespoon in water daily), legumes (lentils, chickpeas, kidney beans), apples and barley.

  2. 2

    Swap saturated fat for unsaturated fat

    Saturated fat (fatty meat, butter, full-fat dairy, coconut oil) raises LDL. Replace with: olive oil, avocado, nuts and oily fish. Switching from butter to olive oil alone produces meaningful reductions. This single swap is one of the most evidence-backed dietary interventions for cholesterol.

  3. 3

    Eat oily fish twice a week

    Salmon, mackerel, sardines and tuna raise HDL and lower triglycerides. If you do not eat fish, walnuts and flaxseeds provide plant-based omega-3s.

  4. 4

    Use plant sterol–fortified foods

    Plant sterols (found in certain margarines and yoghurts) block cholesterol absorption in the gut. Two grams daily — achievable through 2–3 servings of fortified foods — reduces LDL by 10–15%. Strong clinical evidence supports this.

  5. 5

    Eliminate trans fats

    Trans fats (in some processed foods and margarines) simultaneously raise LDL and lower HDL. Check ingredient labels for "partially hydrogenated oils" and avoid those products entirely.

Lifestyle Changes

  • Exercise 150 min/week: Aerobic exercise (brisk walking, cycling, swimming) raises HDL and lowers LDL. Results visible in 8–12 weeks.
  • Quit smoking: Smoking lowers HDL. Stopping improves HDL within weeks.
  • Reduce alcohol: Heavy drinking raises triglycerides. Limiting to 1–2 standard drinks per day helps.
  • Lose excess weight: Each 5kg lost reduces LDL by approximately 5–8%.
When medication is neededLifestyle changes work best for borderline-high cholesterol. If your levels are very high or you have cardiovascular risk factors, your doctor may recommend statins alongside lifestyle changes. Statins are safe and very effective long-term — do not delay medication if recommended.

Frequently Asked Questions

Noticeable improvements typically appear within 6–8 weeks of consistent dietary changes. A follow-up blood test at 3 months gives a good picture of progress. Adding soluble fibre, plant sterols and replacing saturated fats can reduce LDL by 15–25% without medication.
Current evidence suggests eggs have a modest effect on blood cholesterol for most people — dietary cholesterol from eggs matters less than saturated fat intake. Most guidelines allow up to 7 eggs per week for healthy adults. People with diabetes or heart disease should follow their doctor's specific advice.