Beatrice Nolan Explains the Best Diet for Cholesterol and Heart Health

High cholesterol is one of the most common—and most misunderstood—risk factors for heart disease. Many people think cholesterol is simply “good” or “bad,” and that lowering it means giving up everything enjoyable.

In reality, cholesterol management is less about perfection and more about building a consistent eating pattern that improves how your body produces, transports, and clears fats from the bloodstream.

According to Beatrice Nolan, the “best diet” for cholesterol and heart health isn’t a short-term cleanse or a rigid set of rules. It’s a sustainable, heart-forward way of eating that lowers LDL (“bad” cholesterol), supports HDL (“good” cholesterol), reduces triglycerides when needed, and improves blood pressure and inflammation—without relying on extreme restriction.

This guide breaks down the most evidence-based dietary pattern for heart health, the specific foods that move cholesterol markers in the right direction, and how to put it all into practice with real-world meals.

Important note: This article is for educational purposes and does not replace medical advice. If you have high cholesterol, diabetes, kidney disease, or take cholesterol-lowering medication, discuss dietary changes with a qualified clinician.

The Best Overall Eating Pattern for Cholesterol: Mediterranean-Style (DASH-Friendly)

If you want one practical answer to “What diet works best for cholesterol and heart health?” it’s this: a Mediterranean-style pattern with DASH-friendly principles. Why? Because it doesn’t focus on a single nutrient; it improves the full set of heart risk drivers at the same time—LDL, blood pressure, inflammation, insulin sensitivity, and body composition.

At its core, this eating pattern emphasizes:

• • Plant-forward meals (vegetables, fruits, legumes, whole grains, nuts, seeds)

• • Healthy fats (especially olive oil, nuts, seeds, avocado)

• • Lean proteins (fish/seafood, beans, tofu, poultry in moderation)

• • Minimal ultra-processed foods and less added sugar

• • Limited saturated fat and near-zero trans fat

This pattern helps because it targets the mechanisms that drive higher LDL and triglycerides:

1) It reduces saturated fat load without turning meals into “diet food.” Lower saturated fat intake often lowers LDL because the liver clears LDL particles more efficiently when saturated fat is reduced.

2) It increases soluble fiber, which binds bile acids and cholesterol in the digestive tract, so the body excretes more and pulls more cholesterol from the blood to make new bile acids.

3) It replaces refined carbs with higher-quality carbs, which can help reduce triglycerides and improve insulin sensitivity—two major factors tied to cardiovascular risk.

4) It adds protective fats (monounsaturated and omega-3 fats) that support vascular function and reduce inflammation.

For a clear, public-health overview of heart-healthy eating principles (including cholesterol and fats), you can reference guidance from the American Heart Association in this resource: American Heart Association: Cholesterol Basics and Heart Health.

What to Eat More Of: The “Cholesterol-Lowering” Food Toolkit

Beatrice Nolan’s approach is simple: build meals from a repeatable toolkit. You don’t need complicated recipes every day—you need consistent inputs that support the biology of healthy lipids.

1) Soluble Fiber (Your LDL-Lowering Workhorse)

Soluble fiber is the most reliable dietary lever for lowering LDL. It forms a gel-like substance in the gut that helps reduce cholesterol absorption and supports healthier bile acid recycling.

Top sources include:

• • Oats and oat bran

• • Barley

• • Beans and lentils

• • Chia seeds and ground flaxseed

• • Apples, citrus, berries, and pears

• • Okra and eggplant

Practical target: Aim to include at least one soluble-fiber anchor per meal. Example: oatmeal at breakfast, lentils at lunch, and beans or barley at dinner.

2) Unsaturated Fats (Replace, Don’t Just Remove)

Many people try to lower cholesterol by cutting fat overall, which often backfires because it leads to replacing fats with refined carbs. A better strategy is fat quality. Replace saturated fats with monounsaturated and polyunsaturated fats.

Best options:

• • Extra-virgin olive oil (use for salads, finishing, gentle sautéing)

• • Avocados

• • Nuts (walnuts, almonds, pistachios)

• • Seeds (chia, flax, hemp, pumpkin)

These fats support better lipid profiles and make meals satisfying—important for long-term adherence.

3) Omega-3-Rich Foods (Especially for Triglycerides)

Omega-3 fats help support heart health and may be especially helpful when triglycerides are elevated. Food sources are ideal because they come packaged with protein and minerals.

Include:

• • Salmon, sardines, trout, and mackerel (choose options that fit your preferences and budget)

• • Chia seeds and ground flaxseed (plant omega-3s)

• • Walnuts

If you’re considering omega-3 supplements, discuss with a clinician—especially if you take blood thinners or have medical conditions. For general dietary guidance, food first is a strong default.

4) Plant Protein and Legumes (Heart-Healthy and Budget-Friendly)

Beans and lentils are a triple-win: they provide soluble fiber, plant protein, and minerals that support blood pressure and vascular function. They also displace higher-saturated-fat proteins without leaving you hungry.

Low-effort ways to use legumes:

• • Add lentils to soups, stews, and pasta sauces

• • Use chickpeas in salads or mash them into sandwich fillings

• • Swap half the ground meat in recipes for beans or lentils

5) Whole Grains and “Carb Quality”

Carbs aren’t the enemy. The issue is refined, fast-digesting carbs (white bread, pastries, sugary drinks) that spike blood sugar and can raise triglycerides in susceptible individuals. Whole grains and high-fiber carbs, on the other hand, support better satiety and healthier lipids.

Choose more often:

• • Oats, barley, quinoa, brown rice

• • 100% whole-grain bread or high-fiber wraps

• • Starchy vegetables in reasonable portions (sweet potatoes, squash)

6) “Bonus” Tools: Plant Sterols/Stanols and Fermented Foods

Some fortified foods (like certain spreads or yogurts) contain plant sterols/stanols, which can reduce cholesterol absorption. Fermented foods (like yogurt and kefir) may support gut health, which increasingly appears connected to metabolic and cardiovascular markers. These aren’t mandatory, but they can be supportive additions if they fit your routine.

If you want convenient meal-building staples, you can also browse heart-healthy cookbooks and pantry items through Amazon to support consistent prep (choose items that match your dietary needs): Amazon search: Heart-Healthy Cookbook.

What to Limit: The Cholesterol “Friction Points” That Matter Most

Lowering cholesterol doesn’t require eliminating joy from eating. It does require reducing the specific dietary inputs most strongly tied to higher LDL and worse cardiometabolic outcomes.

1) Saturated Fat (Especially from Certain Sources)

Saturated fat raises LDL in many people. The most common high-saturated-fat foods include:

• • Fatty cuts of red meat and processed meats

• • Butter, ghee, cream, high-fat cheeses

• • Coconut oil (often marketed as healthy, but still high in saturated fat)

• • Many baked goods and fast foods

You don’t have to remove these entirely, but reducing frequency and portion size—while replacing with unsaturated fats—often produces meaningful improvements.

2) Trans Fats (Avoid Whenever Possible)

Trans fats are strongly linked with worse heart outcomes and should be minimized. They can appear in some processed snacks and baked goods. Check ingredient lists for “partially hydrogenated oils.”

3) Ultra-Processed Carbs and Added Sugar

Added sugar and refined grains can worsen triglycerides and promote insulin resistance. This matters because high triglycerides and insulin resistance frequently travel with low HDL and increased cardiovascular risk.

Practical swaps:

• • Replace sugary drinks with sparkling water, unsweetened tea, or water

• • Choose fruit and yogurt instead of pastries most days

• • Use whole grains or legumes as your base instead of refined white flour products

4) Excess Sodium (Blood Pressure and Vascular Strain)

Even though sodium doesn’t directly raise LDL, it strongly impacts blood pressure—another key heart risk factor. Processed foods contribute most sodium in many diets.

A helpful framework is the DASH approach, which emphasizes fruits, vegetables, whole grains, and lower sodium intake. For a practical overview of blood-pressure-friendly nutrition that overlaps heavily with cholesterol-lowering patterns, see this NIH resource: NHLBI: DASH Eating Plan.

How to Turn This Into Real Life: A Simple Weekly Strategy

The best diet is the one you can repeat. Beatrice Nolan recommends focusing on systems instead of perfection—especially if you’re busy or feeding a family.

Step 1: Build a Repeatable Plate

Use this structure for most lunches and dinners:

1/2 plate: non-starchy vegetables (salads, roasted vegetables, stir-fry mix)

1/4 plate: protein (fish, beans, tofu, chicken, Greek yogurt-based sauces)

1/4 plate: high-fiber carbs (barley, quinoa, brown rice, sweet potato)

Plus: a healthy fat (olive oil, nuts, seeds, avocado)

This pattern naturally increases fiber, improves satiety, and reduces saturated fat without feeling restrictive.

Step 2: Choose 3 “Anchor Meals” You’ll Repeat

Instead of chasing novelty every day, pick three reliable meals you enjoy. Examples:

• Breakfast: Oatmeal with chia, berries, and a spoon of nut butter
• Lunch: Lentil or chickpea salad with olive oil dressing and vegetables
• Dinner: Salmon (or beans/tofu) with roasted vegetables and quinoa

Repeating anchor meals reduces decision fatigue and improves consistency, which is what changes labs over time.

Step 3: Use “Cholesterol-Friendly” Prep Shortcuts

Healthy eating gets easier when the kitchen is set up for it:

• Batch-cook a pot of lentils or beans (or use no-salt-added canned versions)
• Roast a large tray of vegetables (broccoli, carrots, peppers, onions)
• Keep oats, barley, chia, flax, and nuts as pantry staples
• Use olive oil-based dressings and sauces to increase healthy fat intake

Step 4: A Sample Heart-Healthy Day (Simple, Not Perfect)

Breakfast: Oatmeal cooked with cinnamon, topped with berries and ground flax; unsweetened coffee or tea.

Lunch: Big salad with chickpeas, mixed greens, tomatoes, cucumbers, olive oil + lemon dressing; side of fruit.

Snack: Plain Greek yogurt with walnuts, or an apple with a handful of almonds.

Dinner: Roasted vegetables + quinoa + grilled fish (or tofu/beans); drizzle of olive oil.

Dessert (optional): Fruit, or a small portion of dark chocolate.

This kind of day hits the key levers: soluble fiber, unsaturated fats, fewer refined carbs, and lower saturated fat.

Step 5: What About Eggs, Coffee, and “Cheat Meals”?

Eggs: For many people, moderate egg intake fits into a heart-healthy pattern. If your LDL is very high or you have specific medical conditions, follow your clinician’s guidance and focus on the overall pattern (fiber, fat quality, processed foods) rather than obsessing over one food.

Coffee: Coffee can be part of a healthy diet, but unfiltered coffee (like French press) can raise LDL in some people due to compounds that are filtered out by paper filters. If LDL is a major concern, consider paper-filtered coffee.

Occasional indulgences: A sustainable plan includes flexibility. The goal is consistency across weeks, not perfection every day. If you keep your “default” diet heart-healthy, occasional treats are less likely to derail long-term progress.

Conclusion: The Best Diet Is the One That Improves Your Numbers and Your Life

Beatrice Nolan’s view is straightforward: cholesterol improves when your diet consistently delivers the right signals—more soluble fiber, more unsaturated fats, fewer refined carbs, minimal trans fats, and a reasonable reduction in saturated fat. The Mediterranean-style pattern (with DASH-friendly elements) is effective because it addresses cholesterol, blood pressure, inflammation, and metabolic health together.

If you adopt this approach as a lifestyle system, you’re not just “lowering cholesterol.” You’re protecting arteries, strengthening the heart, improving energy, and reducing long-term cardiovascular risk in a way that lasts.