The Ultimate Cholesterol-Friendly Food List


When I first found out I had high cholesterol I thought I’d be really limited in terms what I could eat. I knew oats and beans were key for reducing cholesterol naturally, so I was imagining a life of bland porridge, boring bean salads and tasteless stews. But (thankfully!) after doing lots of research, I discovered there are actually tons of foods that fit into a cholesterol-friendly diet, and lots of delicious ways to cook them.

Here’s a list of the cholesterol-friendly foods I eat on a regular basis:-


  • Chicken
  • Turkey
  • Salmon fillets
  • Tuna steaks
  • Extra lean beef mince


  • Semi-skimmed milk
  • Soya yoghurt
  • Fat free natural yoghurt
  • Benecol yoghurt drinks
  • Cottage cheese
  • Flora ProActiv spreads

Fruit & Vegetables

  • Apples
  • Pears
  • Bananas
  • Berries
  • Melon
  • Grapes
  • Lemons
  • Limes
  • Avocados
  • Spinach
  • Rocket
  • Sweet potatoes
  • Sweet peppers
  • Tomatoes
  • Carrots
  • Courgettes
  • Peas/beans
  • Aubergines
  • Mushrooms
  • Garlic
  • Onions
  • Ginger


  • Wholemeal/wholegrain bread
  • Soya and linseed bread
  • Oatmeal bread
  • Wholemeal pitta bread

Tinned Goods

  • Baked beans
  • Chickpeas
  • Kidney beans
  • Cannellini beans
  • Chopped tomatoes
  • Tuna (in brine)


  • Rolled oats/oatmeal
  • Almonds (whole/flaked)
  • Walnuts
  • Ground flaxseeds
  • Sunflower seeds
  • Chia seeds
  • Olive oil
  • Basil-infused olive oil
  • Olive oil spray
  • Eggs
  • Houmous
  • Sundried tomatoes
  • Soya (Edamame) beans
  • Olives
  • Brown rice
  • Wholewheat spaghetti
  • Oatcakes
  • Honey
  • Almond butter
  • Peanut butter (no sugar)
  • 70% dark chocolate


Most of the recipes in my blog posts are based on the above foods, with only a few extra ingredients, like soy sauce, stock cubes, chilli flakes etc. Here are some of my favourite cholesterol-friendly recipes:-

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