Experts share four foods they regularly eat to help support healthy cholesterol levels

Improving cholesterol levels does not always require a major dietary overhaul. According to several registered dietitians, small daily habits and consistent food choices can play an important role in supporting heart health.

Four nutrition experts recently shared the foods they eat regularly to help maintain healthy cholesterol levels. Their choices focus on fibre-rich ingredients, heart-friendly fats and nutrient-dense foods that can easily fit into everyday meals.

One of the most commonly recommended options is overnight oats.

Dietitian Kayla Girgen says overnight oats are a regular part of her routine because they contain soluble fibre, particularly beta-glucan. This type of fibre can bind to cholesterol and bile acids in the digestive system and help remove them from the body before they are absorbed.

Girgen prefers using steel-cut or rolled oats instead of instant oats because they are less processed. She also adds vanilla protein powder for extra protein and flavour, along with ground chia seeds to increase fibre content.

Additional toppings such as raisins, walnuts and cinnamon help add texture and taste.

She often eats the meal straight from the refrigerator, making it a convenient breakfast for busy mornings.

Another food regularly chosen by dietitians is avocado.

Registered dietitian Roxana Ehsani says avocado is the one food she eats every day for better cholesterol management.

Avocados contain fibre and provide a variety of vitamins and minerals, including potassium, vitamin K, folate, copper and magnesium.

Ehsani enjoys avocado mashed onto whole-wheat bread with lemon juice and everything bagel seasoning. She sometimes adds eggs, smoked salmon or cottage cheese to increase the protein content of the meal.

Beyond toast, avocados can also be used in dips, dressings and desserts, making them a versatile ingredient for many different eating styles.

Fatty fish is another staple recommended for supporting heart health.

Dietitian Amy Bragagnini says she regularly encourages people to include fatty fish in their diets because it may help support levels of high-density lipoprotein, commonly known as HDL or “good” cholesterol.

Examples include salmon, tuna, mackerel and herring.

Bragagnini’s preferred choice is salmon. She prepares it in a cast-iron skillet with olive oil, salt, pepper and lemon slices before placing it on an outdoor grill.

The method creates a crisp texture while keeping preparation simple.

Kiwis also earned a place on the list of foods dietitians consume frequently.

Suzanne Fisher says kiwis are part of her morning routine and are often added to overnight oats.

According to Fisher, two kiwis provide approximately six grams of fibre, including both soluble and insoluble fibre.

The fruit can be eaten on its own as a snack, sliced over oatmeal, mixed into Greek yoghurt or cottage cheese, or blended into smoothies.

Some people choose to eat kiwis with the skin on for additional fibre and antioxidants, although others prefer to remove it. Fisher notes that gold kiwis tend to have a smoother texture and a sweeter flavour than green varieties.

Although each food offers different nutritional benefits, they share common characteristics.

They are rich in fibre, contain valuable nutrients and can be incorporated easily into everyday meals without requiring complicated preparation.

Experts often emphasise that maintaining healthy cholesterol levels is usually the result of long-term dietary patterns rather than relying on a single food.

Regularly choosing foods such as oats, avocados, fatty fish, and kiwis may help support overall heart health while also contributing to a balanced and varied diet.

The recommendations highlight that simple, consistent food choices can be an important part of a heart-conscious lifestyle.