Experts advise that simple dietary changes involving foods costing as little as 65p can help lower cholesterol levels. Lucy Kershaw, Nutrition Expert at Nature’s Best, identifies six affordable foods that contribute to a heart-healthy diet.
She explains, “Cholesterol is a natural fatty substance mainly produced by the liver and also present in some foods. While essential for our body’s proper function and cell health, excess cholesterol can lead to fatty deposits in blood vessels, hindering blood flow and increasing heart disease risk.
“Although factors like age, family history, and genetics affect cholesterol levels and cannot be controlled, making budget-conscious changes to your diet can help manage cholesterol. It is advisable to consult a GP or healthcare professional before making significant dietary changes, especially to determine if high cholesterol is linked to lifestyle or an underlying condition.”
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- Avocado
Avocados are rich in unsaturated fats, fibre, and essential vitamins and minerals, such as folic acid, vitamins B and E, and potassium. They also count as one of your five-a-day.
Replacing saturated fat sources like cheese and processed meats with avocado supports healthier cholesterol levels. Avocados can be purchased for as little as 65p and easily incorporated by adding to salads or mashing onto toast with lime juice and chilli flakes.
- Sardines and Oily Fish
Oily fish like sardines and mackerel are excellent affordable sources of unsaturated fats, particularly omega-3 fatty acids, known to support heart health.
Guidelines recommend consuming at least two portions of fish weekly, including one portion of oily fish, approximately 140g. Sardines, available for about £1.20, can be added to salads, served on toast, or mixed into pasta dishes.
- Chickpeas and Legumes
These plant-based proteins are cost-effective alternatives to meat. Red and processed meats such as sausages, bacon, and ham can be high in saturated fat, which may raise cholesterol if consumed excessively.
Replacing some meats with chickpeas, beans, and lentils reduces saturated fat intake. Canned varieties are inexpensive and convenient, while dried options can be bought in bulk. Use them in sauces, dips, curries, casseroles, or roast for a crunchy salad or stir-fry topping.
- Oats and Barley
Whole grains like oats and barley contain soluble fibre, including beta-glucan, which studies show can help lower cholesterol.
When selecting oat products, choose ones with no added sugar or salt, such as 100% rolled oats, often more affordable and available in bulk.
- Berries
Berries are naturally low in saturated fat and high in soluble fibre, supporting lower cholesterol and overall heart health.
Raspberries, strawberries, and blueberries can be added to yoghurt or porridge. Frozen berries offer a more economical option and have a longer shelf life.
- Plant Sterols
Plant sterols, found in small amounts in fruits, vegetables, nuts, and cereals, help reduce cholesterol absorption in the gut.
Since natural amounts are limited, fortified foods and supplements can assist in increasing intake. They must be consumed regularly and according to product instructions to be effective.
Individuals with high cholesterol or those considering supplements should consult a GP or healthcare professional first, especially if on medication.