The best spreads for lowering cholesterol are those rich in unsaturated fats, like margarines or spreads made from olive, canola, sunflower, or avocado oils, especially those fortified with plant sterols/stanols, as these actively block cholesterol absorption and help lower "bad" LDL cholesterol, while whole foods like 100% nut butters and avocado are also excellent choices. Always check labels for low saturated/trans fats and added plant sterols for maximum benefit.
Margarine has a healthy fat profile, since it is high in unsaturated fat and lower in saturated fat than butter, which can help lower blood cholesterol levels.
Light butter has half the calories, saturated fat and cholesterol of butter. This blend of light butter and oil has heart-healthy monounsaturated and polyunsaturated fats (MUFAs and PUFAs). Yogurt butter is a blend of nonfat yogurt, vegetable oils (soybean, palm, palm kernel and canola) and water.
Benecol products contain plant stanols, which are proven to lower cholesterol. By incorporating Benecol spreads, drinks, or yoghurt into your daily diet, you can significantly reduce your cholesterol levels. Here's how to use them: Benecol Spread: Use Benecol spread on your morning toast or sandwiches.
Flora Proactiv Cholesterol Lowering Margarine Spread Original 250g | Woolworths.
The healthiest margarine is soft, trans fat free, and made with unsaturated oils like canola or olive oil. Benecol and Flora ProActiv stand out for including plant sterols that help lower cholesterol.
Give cheese on toast a miss and instead use sliced or mashed avocado to top wholegrain toast or crumpets. This quick snack is rich in unsaturated, rather than saturated, fats. Try a sprinkle of seeds or chilli flakes for an extra kick. Read more from our dietitian about avocados and fat.
Try to eat more:
Lidl's 'Milbona Chloesterlow' strawberry drinks also had 2% plant sterol. Containing 42 calories and 2.7g sugar in each bottle, they were a bit watery but tasted most like Benecol. And at £1.79, were nearly £3 cheaper!
Benecol foods with added plant stanols are not nutritionally appropriate for pregnant or breastfeeding women and children under five years old – unless a doctor or other heath professional has advised them. This is because cholesterol is important for normal growth.
Which spread is better for my heart — butter or margarine? Margarine often tops butter when it comes to heart health. Margarine is a blend of oils that are mostly unsaturated fat. Butter is made from cream or milk.
There's a lot of conflicting information about saturated fats. Should I eat them or not? The American Heart Association recommends limiting saturated fats to less than 6% of total calories. Saturated fats are found in butter, cheese, red meat, other animal-based foods and tropical oils.
People with high cholesterol may have a higher risk of certain conditions and diseases such as atherosclerosis, stroke, and heart attack. Butter is high in calories and fat, so people should eat it in moderation or replace it with healthy unsaturated fats.
Cholesterol Lowering Spreads
Another great cholesterol-lowering breakfast is avocado on whole-grain or whole-wheat toast, says Popp. Avocados are an excellent cholesterol-lowering food. This creamy fruit is rich in healthy unsaturated fats, gut-healthy fiber, and plant sterols that can help bust LDL, the experts note.
Top 5 lifestyle changes to improve your cholesterol
Other medicines may be used if statins do not work or you do not want to take statins. These include: other tablets – such as ezetimibe, fibrates, bile acid sequestrants (also called resins) and bempedoic acid. injections – such as alirocumab, evolocumab and inclisiran.
Limit your cholesterol intake to less than 200 mg per day. Limit egg yolks to 2–3 a week. Choose egg white and egg substitutes — they don't have cholesterol. Avoid organ meats like liver and gizzards and fatty cuts of red meat (beef, pork, and lamb).
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating more soluble fiber (oats, beans, fruits) and healthy fats (olive oil, fish), exercising regularly (30 mins most days), losing excess weight, quitting smoking, and limiting alcohol, as these changes lower bad LDL cholesterol and raise good HDL cholesterol, with some people needing medication for more severe cases.
What are the worst foods for high cholesterol?
Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
Almonds, walnuts, pistachios, and other nuts are a great snack or a delicious and healthy addition to a salad or even yogurt. Not only are they loaded with flavor, but you'll feel full thanks to fiber and protein, and they help reduce LDL cholesterol with their healthy fats.
Here are a few you can test out.
Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.