How to lower cholesterol and keep your heart healthy

Published September 2025 | 6 min read
Expert contributor: Professor Robert Graham, Head of the Molecular Cardiology Laboratory, Victor Chang Cardiac Research Institute
Words by Jo Hartley

Are you one of many Australians with high cholesterol? Learn how to lower cholesterol with simple lifestyle changes.

When Henry, 69, felt a sudden pain in his shoulder several years ago, he dismissed it as a muscle strain.

“I was playing golf with some mates. I waved it off, but when I got home my wife told me to go to the doctor,” he says.

That doctor’s visit turned out to be life changing. Henry was diagnosed with high cholesterol and told he was at risk of a heart attack.

“It turned out I needed two stents [tubes to keep arteries open] put in, which gave my family and myself a bit of a scare.”

The procedure was a wake-up call. Recently retired, Henry enjoyed “good wine and fine food” but wasn’t exercising enough beyond the occasional round of golf. After surgery, he overhauled his lifestyle – changing his diet, cutting back on alcohol and starting regular sessions with a personal trainer.

“My personal trainer knows what kind of exercise I should be doing as I recover. It’s been hard but I want to be around for my grandkids, so it’s worth it,” he says.

Henry’s story is common. Almost one in three (30.2%) Australian adults have an abnormally high total cholesterol level.

Thankfully, there are simple, proven ways to reduce unhealthy levels of cholesterol – and the younger you start, the better.

What is cholesterol?

Cholesterol is a fatty substance your body produces naturally and carries in the blood. It plays a key role in many body functions, including building and repairing cells, making hormones and vitamin D, digesting fat and absorbing important nutrients.

“Cholesterol levels are determined largely by genetics,” says Professor Robert (Bob) Graham, Head of the Molecular Cardiology Laboratory at the Victor Chang Cardiac Research Institute.

Your liver makes most of the cholesterol your body needs, he explains, but some also comes from the food you eat. Cholesterol is found in animal products (like eggs and red meat) – not in plant foods. Foods high in saturated or trans fats can raise cholesterol levels and increase the risk of heart disease and stroke.

These include:

• fatty cuts of meats and poultry skin
• processed meats like salami and bacon
• palm and coconut oil
• cakes, biscuits and pastries
• full-fat dairy products like butter, cream and cheese
• deep-fried foods
• many processed and takeaway foods.

What are the different types of cholesterol?

There are two main types of cholesterol in your body: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL is often nicknamed ‘bad’ cholesterol, because it can lead to a build-up of fatty deposits that clog and narrow your arteries, reducing blood flow. 

HDL is known as ‘good’ cholesterol, because it helps remove LDL from the bloodstream, carrying it back to the liver to be broken down and flushed out.

Your GP can do a blood test (specifically a lipid panel or lipid profile) that measures your:

• total cholesterol
• LDL
• HDL
• triglycerides (another type of fat in your blood).

Total cholesterol is made up of your ‘good’ cholesterol, ‘bad’ cholesterol and 20% of the triglycerides in your body.

Why is high cholesterol a problem?

High cholesterol is a leading risk factor for heart disease. It can also increase your risk of a range of other health issues, including stroke and vascular (blood vessel) disease. A high triglyceride level, especially when combined with elevated LDL or low HDL cholesterol, can further increase your risk of fat building up and blocking your blood vessels.

While high cholesterol can be influenced by many things, factors that increase your risk include:

• older age
• smoking
• frequent or excessive alcohol use
• not getting enough physical activity
• family history
• unhealthy diet
• overweight or obesity.

Cholesterol levels also increase for women during menopause, as declining oestrogen levels affect the cholesterol balance.

How to lower cholesterol levels

Preventing or managing high levels of ‘bad’ cholesterol is possible with simple lifestyle changes.

Adopt healthy eating habits

Eat a balanced diet rich in heart-healthy foods and low in saturated and trans fats, salt and added sugars. Include plenty of vegetables, legumes, fruit, whole grains, nuts and seeds. Enjoy a variety of healthy protein sources like fish, eggs (a maximum of seven per week if you have high cholesterol, type 2 diabetes or heart disease), tofu and small amounts of lean meat and poultry. Choose reduced-fat varieties of unflavoured milk, yoghurt and cheese.

Add exercise to your routine

Regular exercise can boost your ‘good’ HDL cholesterol and lower triglycerides. Cardio and resistance training are especially effective. Start small and build up to 30 to 60 minutes of moderate activity, like brisk walking, most days. Add strength training twice a week. If you’re looking for support, the HCF Healthful app gives you access to a personalised Health Score, evidence-based health programs, real-time health and wellbeing tracking, goal setting and a 24/7 digital coach^*.

Manage your weight

Eligible members^{^} can access the evidence-based CSIRO Total Wellbeing Diet, which offers easy-to-follow recipes, exercise plans and online tools for weight management.

Quit smoking

A chat with your GP is a great first step, especially if you have an existing health condition. If you don’t have access to a regular GP, HCF members may be eligible to access 10-minute GP consults through our telehealth partner, GP2U. For members located in rural and remote Australia, we’ll cover the cost of one 15-minute telehealth appointment with GP2U per year. You can also visit the Quit website or call Quitline on 13 78 48.

Drink alcohol in moderation

Australian guidelines recommend that healthy men and women drink no more than 10 standard drinks a week and no more than four in one day. Need support to change your drinking habits or track your alcohol intake? Try Hello Sunday Morning’s Daybreak app for anonymous help from health coaches and a peer community. HCF members may also be referred to additional mental health support.  

Seek support

Eligible HCF members managing chronic conditions like heart conditions and diabetes can access  The COACH Program^®+ at no cost, which offers free phone-coaching with our dedicated team of pharmacists, nurses, exercise physiologists and dietitans to help you improve your lifestyle and overall health.

Remember, the earlier you start, the better – research shows that interventions to prevent and reduce ‘bad’ cholesterol in childhood and young adulthood may help prevent premature heart disease later in life.

“Cholesterol levels don’t just rise overnight,” says Prof Graham. “They gradually build up over time, and the damage can manifest in later years. That’s why it’s important to look after yourself from a young age and get your cholesterol checked regularly as necessary.”

Get your cholesterol tested

How often you should get your cholesterol tested depends on a number of factors, including your age, lifestyle, family history, existing health conditions and previous blood test results.

While testing is usually recommended every five years for healthy people over the age of 45, an annual cholesterol check is recommended for people who have had a stroke, as well as people with:

• high blood pressure
• diabetes
• heart disease
• kidney disease.

The Heart Foundation also recommends all adults aged 45 and above – or 30 and above for Aboriginal or Torres Strait Islander people – talk to their GP about having a cholesterol test as part of a heart health check, particularly if you smoke or have a family history of heart disease. “It doesn't cost much to get a cholesterol test, so if you’re worried, it’s worth getting one once a year or once every two years, just to be sure,” says Prof Graham.

If you have high cholesterol, your GP might suggest medication to help lower it and reduce your risk of heart attack or stroke. The most prescribed type is a statin, which lowers LDL cholesterol levels in the blood.

Get an HCF Heart and Diabetes Health Check

Want to find out how your cholesterol levels are tracking? Eligible members aged 18 years and older can get a free HCF Heart and Diabetes Health Check, delivered by Victor Chang Cardiac Research Institute at selected locations and dates^#. During the 10-minute check, you'll get your total cholesterol checked, as well as a blood pressure and average blood sugar (HbA1c) reading to check your cardiovascular disease and diabetes risk, with healthy heart advice provided by a health specialist from the Victor Chang Cardiac Research Institute.