- Swap saturated fats for unsaturated fats to help lower LDL cholesterol.
- Replace butter, coconut oil and lard with olive, avocado or other plant-based oils.
- Boost fiber, stay active and choose snacks that support heart health.
You’ve probably heard your doctor mention cholesterol at your last checkup, but what does it really mean for your health? Cholesterol is a waxy substance in your blood that, when elevated, can increase your risk for heart disease. High levels of LDL (“bad”) cholesterol can lead to plaque buildup in your arteries, raising your risk of heart attack and stroke. While medication can help manage cholesterol, your diet and cooking habits can make a big difference too.
The good news? Heart-healthy meals don’t have to be complicated or bland. We asked registered dietitians for the single most impactful cooking tip for managing cholesterol, and the answer is surprisingly simple.
Why Swapping Saturated Fats for Unsaturated Fats Helps Lower Cholesterol
The cooking swap that can make a real difference for your cholesterol is replacing saturated fats—like butter, coconut oil and lard—with unsaturated fats such as olive oil, avocado oil and other plant-based oils. This simple change can help improve your cholesterol without overhauling your entire diet.
In fact, the science behind this swap is pretty impressive. Michelle Routhenstein, M.S., RD, CDCES, CDN, points to a study in which participants cut saturated fat from about 19% of total calories to under 10% and increased unsaturated fat from 15% to 25% of calories. In just four weeks, this led to meaningful improvements in LDL cholesterol and other markers of heart health.
Routhenstein explains that unsaturated fats can help remove LDL cholesterol already in your bloodstream and may modestly reduce vascular inflammation. Other recent studies support this approach, showing that lowering saturated fat intake can reduce heart disease risk—especially for those with elevated risk factors or a family history of heart disease.,
The beauty of this cooking swap? It doesn’t mean sacrificing flavor, spending more money or changing how you cook. Unsaturated fats like olive oil and avocado oil are versatile, enhancing your dishes while supporting heart health. Whether you’re roasting vegetables, making salad dressings or cooking on the stovetop, this simple change can help improve your cholesterol over time.
Other Tips for Managing Cholesterol
Swapping saturated fats for unsaturated fats is a top tip for managing cholesterol, but there are several other strategies that can help keep your lipid levels in a healthy range.
Eat More Fiber
Most Americans fall short of the recommended 25 to 34 grams of fiber per day, making it an important focus for heart health. Research shows that every 5-gram daily increase in soluble fiber intake can help lower total cholesterol and LDL cholesterol.
One simple way to boost fiber is by adding more beans to your diet, since they’ve consistently been shown to help reduce total and LDL cholesterol, says Veronica Rouse, M.A.N., RD, CDE. Other foods high in soluble fiber include oats, apples, nuts and seeds.
Eat Fewer Refined Carbohydrates
Overdoing on simple carbs—like white bread, pastries and sugary snacks—can spike blood sugar and negatively impact cholesterol levels. “Swap refined sugars and white flour for whole grains like oats, barley, quinoa and brown rice,” explains Routhenstein. “These complex carbs help stabilize blood sugar and insulin levels. Better insulin control improves how the liver clears LDL and apoB cholesterol from the blood.”
Enjoy Heart-Healthy Snacks
Choose snacks rich in unsaturated fats, like apples and nut butter, roasted edamame trail mix, or avocado on whole-grain crackers. These choices deliver satisfying crunch and flavor while helping to support your cholesterol goals.
Move Your Body Regularly
A large review of 148 randomized controlled trials found that exercise led to modest but meaningful improvements in cholesterol, including reductions in LDL cholesterol.
“Walking after meals, cycling, swimming or strength training helps your body process fats and sugars more efficiently,” adds Routhenstein. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling, plus two strength-training sessions.
Swap Your Spreads and Condiments
Instead of mayonnaise or creamy dressings, which are often high in saturated fat, Routhenstein recommends using mashed avocado, hummus, tahini or a homemade vinaigrette to add flavor and heart-healthy fats to your sandwiches and salads.
Our Expert Take
When it comes to cooking for healthier cholesterol, one of the simplest and most effective changes is swapping saturated fats for unsaturated fats—like using olive oil instead of butter. Combined with other lifestyle strategies, such as eating plenty of fiber, staying active and choosing heart-smart snacks wisely, these changes can make a meaningful impact on your heart health.
