Healthy everyday recipes for Australian kitchens Explore Everyone Healthy ↗
FR Food RecipesHealthy food, made delicious
Supportive food choices

Heart disease and high cholesterol

A heart-healthy eating pattern centres on vegetables, fruit, whole grains, legumes, nuts, seeds, fish and unsaturated fats while limiting excess salt and saturated fat.

Baked Salmon with Lemon & Herbs
What the evidence supports

How food may help

Heart health is shaped by the overall pattern of foods eaten repeatedly over time. Replacing some saturated-fat-rich foods with unsaturated fats, eating more soluble fibre, choosing legumes and whole grains, and reducing excess sodium can support blood cholesterol and blood pressure.

  • Use extra-virgin olive oil, avocado, nuts, seeds and fish as suitable fat sources.
  • Include legumes and whole grains for fibre.
  • Choose fish and plant proteins regularly and limit processed meats.
  • Keep salt, heavily processed foods and large amounts of saturated fat in check.
Personalise this advice

Food supports heart health but does not replace cholesterol-lowering, blood-pressure or other prescribed medicines. Seek urgent care for chest pain or symptoms of stroke.

Recipe collection

Heart and cholesterol meal ideas

These recipes feature fibre-rich plant foods, fish or unsaturated fats and are designed as practical heart-conscious meal ideas.

Tuna, Bean & Herb Salad 10 min
Lunch

Tuna, Bean & Herb Salad

A protein-rich pantry lunch with tuna, beans, crisp vegetables and lemon.

Dairy-freeGluten-freeHigh protein
350 kcal
Mushroom Barley Risotto 55 min
Dinner

Mushroom Barley Risotto

Nutty pearl barley and mushrooms create a satisfying wholegrain-style risotto.

VegetarianNo added sugarHigh fibre
440 kcal
Apple Cinnamon Overnight Oats 8 min
Breakfast

Apple Cinnamon Overnight Oats

Naturally sweet overnight oats with apple, chia and cinnamon—no added sugar needed.

VegetarianNo added sugarHigh fibre
350 kcal
The wider health picture

Food is one part of prevention and management.

Movement, sleep, medication, check-ups, smoking, alcohol, social support and other factors can matter just as much as recipes.

See all 10 conditionsVisit Everyone Healthy ↗
Healthy eating hubPractical foundations and careful guidance →7-day meal plannerBuild a flexible weekly plan →
Cook well, feel well

Start with one colourful meal.