{"id":543521,"date":"2026-04-21T21:26:09","date_gmt":"2026-04-21T21:26:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/543521\/"},"modified":"2026-04-21T21:26:09","modified_gmt":"2026-04-21T21:26:09","slug":"im-a-dietitian-and-these-are-the-five-foods-i-would-eat-to-lower-my-cholesterol","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/543521\/","title":{"rendered":"‘I’m a dietitian and these are the five foods I would eat to lower my cholesterol’"},"content":{"rendered":"

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

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.<\/p>\n

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. <\/p>\n

\u201cIf I were just diagnosed with high cholesterol, these are five foods that I would start eating on a more regular basis,\u201d she told viewers.<\/p>\n

\"BOWL<\/p>\n

Oatmeal is an excellent source of complex carbohydrates and fibre<\/p>\n

| <\/p>\n

GETTY<\/p>\n

\u201cFirst up, we have oats, which I feel have been getting such a bad rep lately, for I don\u2019t even know what reason,\u201d the dietitian explained.<\/p>\n

\u201cOatmeal is such a good source of complex carbohydrates and fibre. You\u2019ll notice that fibre is very much a theme with all of the foods that I\u2019m going to share with you.\u201d<\/p>\n

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

Together, these elements help the body remove excess lipids and help support a healthier balance between “good” and “bad” cholesterol. While LDL \u2013 bad cholesterol \u2013 is responsible for the plaque that builds in the arteries, HDL \u2013 good cholesterol \u2013 helps remove it.<\/p>\n

Oats are particularly effective, thanks to their high content of beta-glucan, a fibre known to lower cholesterol.<\/p>\n

\u201cNext up, we have berries, in any and every form, whether they\u2019re fresh or frozen, they\u2019re rich in fibre and antioxidants, which are great compounds and can be a very helpful tool to help you lower cholesterol,\u201d Kate noted.<\/p>\n

The cholesterol-lowering effects of berries can be attributed to polyphenols, plant compounds that help inhibit cholesterol absorption. <\/p>\n

Seeds work in a similar way, reducing lipid absorption in the gut, while also fuelling the removal of cholesterol from the body.<\/p>\n

\u201cI always have chia seeds and hemp hearts on hand, but you can also do flax seeds, pumpkin seeds, they\u2019re all really great sources of fibre and healthy fats,\u201d noted Kate.<\/p>\n

Then there are beans, which operate through different mechanisms, binding to cholesterol in the digestive system and removing it from the body.<\/p>\n

\u201cBeans are one of the highest fibre foods that you can consume,\u201d Kate declared. <\/p>\n

\"EDAMAME\"\/<\/p>\n

Edamame is rich in fibre and easy to add to snacks<\/p>\n

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GETTY<\/p>\n

The final food Kate describes as “slept on” is edamame, which she notes is “so rich in fibre” and “easy to add to snacks”. <\/p>\n

\u201cIf 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.<\/p>\n

\u201cThat\u2019s 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\u2019t eat, my approach as a dietitian is very much additive.<\/p>\n

\u201cThis is essentially about helping you understand what you can add to your diet. To improve your health long-term without dieting.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"While most people know which foods to limit when managing high cholesterol, some of the most beneficial choices…\n","protected":false},"author":2,"featured_media":543522,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[616,102,655,6636,56,54,55],"class_list":{"0":"post-543521","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-diet","9":"tag-health","10":"tag-lifestyle","11":"tag-nutrition","12":"tag-uk","13":"tag-united-kingdom","14":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/543521","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=543521"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/543521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/543522"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=543521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=543521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=543521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}