Cholesterol Awareness Month: how to
lower cholesterol levels through diet
allmanhall believe that procurement is about more than just purchasing – it’s about shaping a better food future. By sharing knowledge on critical issues like cholesterol awareness, we help organisations build responsible, long-term catering strategies that benefit health.
allmanhall’s Registered Dietitian and in-house nutrition consultancy service support caterers in delivering balanced, heart-friendly menus. From care homes to hospitality venues, we help teams make practical changes that improve nutritional quality and promote long-term wellbeing.
Cholesterol plays a key role in heart health – and managing it isn’t just a concern for the elderly. With high cholesterol being a major risk factor for cardiovascular disease, now is the perfect time, during Cholesterol Awareness Month, to take a fresh look at how food choices can support healthy cholesterol levels.
What is cholesterol?
Cholesterol is a fatty substance found in the blood. Our bodies need cholesterol to function. For instance, it is used to make oestrogen, testosterone, vitamin D and other essential compounds.
However, what do we mean by ‘good’ and ‘bad’ cholesterol? HDL stands for High Density Lipoprotein and is often referred to as ‘good’ cholesterol. These gather cholesterol from our bloodstream and return it back to the liver for disposal.
LDL, or Low Density Lipoprotein, is known as ‘bad’ cholesterol. These carry cholesterol from the liver around the body to the cells that need it. However, too much LDL in our blood means it can build up in the walls of our coronary arteries, increasing the risk of coronary heart disease.
In the UK, high cholesterol is common, affecting approximately half of adults, with levels above the healthy limit of 5mmol/L. You’re more likely to get high cholesterol if you’re over 50, a man, you’ve been through the menopause, or you’re of South Asian or sub Saharan African origin. It can also run in families.
It can also be caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol.
Encouragingly, lifestyle and dietary changes can significantly lower LDL cholesterol and increase the beneficial HDL (high-density lipoprotein) cholesterol.
Foods that raise cholesterol
Certain foods are known to raise LDL cholesterol and should be limited where possible.
These include:
- Saturated fat e.g. butter, full-fat dairy products, visible fat on meat
- High-fat, high-sugar foods such as biscuits, cakes, chocolate, ice cream and sweet pastries
- Foods high in trans fats such as margarines and fast foods as well as those listed above in the high-fat, high-sugar foods list
Foods that help reduce cholesterol
Encouraging the right foods can be a powerful way to support heart health and lower cholesterol.
- Monounsaturated fats, such as olive oil, rapeseed oil, avocados
- Polyunsaturated fat found in sunflower, corn and rapeseed oils, nuts, seeds and oily fish such as salmon, sardines and mackerel
- Wholegrains such as those found in wholegrain bread, brown rice, quinoa, barley, high fibre breakfast cereals and oats
- Legumes, lentils and beans, which are rich in soluble fibre
- Nuts and seeds, especially almonds and walnuts
- Plant stanols and sterols which can be found in cholesterol-lowering products such as Flora ProActiv and Benecol. NB – these must be eaten in a particular dosage each day to have the desired effect
The Mediterranean approach
A Mediterranean-style diet has long been associated with lower cholesterol and reduced cardiovascular risk.
It’s based on:
- Plenty of fruit and vegetables
- Wholegrains and pulses
- Fish and lean protein
- Unsaturated fats (particularly from olive oil and nuts)
- Limited red meat and processed foods
These principles are easy to incorporate into everyday catering – and allmanhall can help tailor them for any setting.
Practical tips for caterers
Our dietitian team regularly works with chefs and catering managers to design menus that support heart health. Here are some practical ways to incorporate cholesterol-lowering ingredients into your offering:
- Incorporate plenty of fresh (or frozen) fruit, vegetables and wholegrains into your dishes wherever possible
- Add legumes and pulses to soups, stews and casseroles – include a butterbean and spinach masala curry from our Hero Recipes Volume 1 in your menus
- Cook fresh wherever possible and limit the use of processed items
- Incorporate heart-friendly ingredients into sweet treats such as oat- based cakes or flapjacks for mid-afternoon tea – try allmanhall’s banana oat cake
- Offer oily fish on the menu once or twice per week e.g. baked salmon at lunch or sardines on toast for tea. There’s a great recipe for salmon fishcakes in our Hero Recipes Volume 1.
- Reduce red meat on the menu and choose leaner cuts of meat
- Choose wholegrain versions of pasta, rice, and bread
- For more cholesterol-busting recipes, read allmanhall’s Hero Recipes Volume 2
Nutrition-led support from allmanhall
Lowering cholesterol isn’t just about removing foods – it’s about creating delicious, appealing dishes that are also nutritionally balanced. allmanhall’s nutrition and dietetics consultancy works closely with clients to:
- Develop cholesterol-lowering recipes
- Review menus for nutritional balance
- Provide training and webinars for catering teams
- Offer tailored advice for specific demographics or dietary needs
Our support helps clients deliver food that promotes wellbeing without compromising on taste or quality.
Need support with cholesterol-friendly catering? Get in touch with allmanhall’s nutrition team to explore how we can help you create healthier, lower-cholesterol menus for your setting.