Managing cholesterol

Published 27 September 2026.

Diet is one of the levers you control for cholesterol, and it works alongside anything your doctor prescribes.

Saturated fat: under 10% of calories

The 2025–2030 Dietary Guidelines keep the limit of saturated fat at under 10% of daily calories, even though their graphics feature butter and full-fat dairy [1]. On a 2,000 kcal day that is about 22 g.

The Nutrition Facts on every recipe here show saturated fat and its % Daily Value (100% = 20 g).

Soluble fiber helps

Soluble fiber from foods like oats, barley and psyllium, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. The FDA allows this health claim on food labels [2].

Total fiber target

Aim for 25 g of fiber a day for women and 38 g for men (21 g and 30 g after 50) [3]. See Fiber for where to get it.

The DASH pattern

The DASH eating plan, built for blood pressure, also lowers LDL (“bad”) cholesterol. It emphasizes vegetables, fruits, whole grains, beans, nuts, fish and poultry, and limits fatty meats, full-fat dairy and tropical oils [4].

Practical swaps

• Cook with olive oil instead of butter. Many recipes here have a dairy-free version that does this.
• Pick lean proteins like chicken without skin, tofu and beans.
• Add oats or beans a few times a week.
• Read the saturated fat line on packaged foods, not just calories.

Important

Cholesterol targets and whether you need medication depend on your overall heart risk. Your doctor can tell you where you stand.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.