'I'm a dietitian and these are the five foods I would eat to lower my cholesterol'

Solen Le Net
Tue, 21 Apr 2026 19:36:12 +0000

While most people know which foods to limit when managing high cholesterol, some of the most beneficial choices may be flying under their radar.

A great deal of medical advice centres on scrapping saturated fats entirely. But registered dietitian Kate Regan, known as @wholechicknutrition on TikTok, says the condition can be treated without giving up your favourite ingredients.

A recent clip on the dietitian's TikTok channel highlights the staples she regularly includes in her diet to help reduce lipids in the blood.

“If I were just diagnosed with high cholesterol, these are five foods that I would start eating on a more regular basis,” she told viewers.

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“First up, we have oats, which I feel have been getting such a bad rep lately, for I don’t even know what reason,” the dietitian explained.

“Oatmeal is such a good source of complex carbohydrates and fibre. You’ll notice that fibre is very much a theme with all of the foods that I’m going to share with you.”

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The pillars of a cholesterol-friendly diet rest on a few key components, namely fibre, monounsaturated fats, fortified foods and plant sterols.

Together, these elements help the body remove excess lipids and help support a healthier balance between "good" and "bad" cholesterol. While LDL – bad cholesterol – is responsible for the plaque that builds in the arteries, HDL – good cholesterol – helps remove it.

Oats are particularly effective, thanks to their high content of beta-glucan, a fibre known to lower cholesterol.

“Next up, we have berries, in any and every form, whether they’re fresh or frozen, they’re rich in fibre and antioxidants, which are great compounds and can be a very helpful tool to help you lower cholesterol,” Kate noted.

The cholesterol-lowering effects of berries can be attributed to polyphenols, plant compounds that help inhibit cholesterol absorption.

Seeds work in a similar way, reducing lipid absorption in the gut, while also fuelling the removal of cholesterol from the body.

“I always have chia seeds and hemp hearts on hand, but you can also do flax seeds, pumpkin seeds, they’re all really great sources of fibre and healthy fats,” noted Kate.

Then there are beans, which operate through different mechanisms, binding to cholesterol in the digestive system and removing it from the body.

“Beans are one of the highest fibre foods that you can consume,” Kate declared.

The final food Kate describes as "slept on" is edamame, which she notes is "so rich in fibre" and "easy to add to snacks".

“If you are dealing with high cholesterol, this is the metaphor that I want you to visualise," she said. "Fibre is essentially a rake that is going into your bloodstream and collecting all of the leaves or the excess cholesterol that has built up.

“That’s why I am focusing so much on fibre-rich foods. Instead of telling you what you need to cut out or foods that you shouldn’t eat, my approach as a dietitian is very much additive.

“This is essentially about helping you understand what you can add to your diet. To improve your health long-term without dieting.”