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65p fruit slashes cholesterol and boosts heart health, food expert says

Nutrition expert Lucy Kershaw highlights six affordable foods that can support cholesterol management, including avocados and sardines, available for as little as 65p. She advises consulting a GP before major dietary changes.

By Tertius News AI Desk 2 outlets · 2 articles Version 1 Coverage Aug 24, 2026 Published 1d ago

Six Budget-Friendly Foods That Can Help Lower Cholesterol, Expert Says

Nutrition expert Lucy Kershaw has shared a list of six affordable foods that can be incorporated into a cholesterol-friendly diet, with some items costing as little as 65p in supermarkets. Speaking on behalf of Nature’s Best, Kershaw emphasized that simple dietary adjustments can make a meaningful difference for those looking to manage their cholesterol levels.

Cholesterol is a natural fatty substance produced primarily in the liver, though it is also present in certain foods. While the body needs some cholesterol to function properly and keep cells healthy, excessive levels can lead to fatty deposits building up inside blood vessels, hindering blood flow and increasing the risk of heart problems. Some risk factors for high cholesterol, such as age, family history, and genetics, cannot be controlled, but diet plays a key role in managing the condition.

Kershaw recommends focusing on unsaturated fats, which are considered healthier than saturated fats found in foods like cheese and processed meats. Swapping these for options rich in unsaturated fats can support healthier cholesterol levels.

Avocado: A Heart-Healthy Staple

Avocado is highlighted as a great addition to a heart-healthy diet due to its high content of unsaturated fat, as well as fibre, vitamins, and minerals such as folic acid, vitamins B and E, and potassium. It also counts towards the recommended five-a-day fruit and vegetable intake.

Avocados can be found for as little as 65p in supermarkets, making them an accessible option. They are versatile and easy to incorporate into meals—whether chopped into salads or smashed onto toast with lime juice and chilli flakes for a simple breakfast or lunch.

Sardines and Oily Fish

Another affordable choice is oily fish like mackerel, which, similar to avocado, is rich in unsaturated fats—particularly omega-3 fatty acids. Research has shown that omega-3s can support heart health, making oily fish a valuable component of a cholesterol-friendly diet.

To reap the benefits, Kershaw advises aiming for at least two portions of fish per week, with one portion being oily fish. A standard portion is around 140g. Sardines are also mentioned as a budget-friendly option, often available for approximately £1.20.

The Importance of Professional Guidance

While these dietary changes can be beneficial, Kershaw stresses that anyone considering significant modifications to manage high cholesterol should first speak to their GP or another healthcare professional. This step is crucial to determine whether raised cholesterol is linked to lifestyle factors or an underlying health condition that may require medical attention.

By combining affordable food choices with professional advice, individuals can take proactive steps toward better heart health without straining their budgets.

How each outlet told it

Bristol Post as of Aug 24, 2026, 9:22 AM UTC

Framing: Same as Somerset Live: emphasizes 65p fruit and health benefits, attributed to a food expert. — informative and encouraging, with similar phrasing to Somerset Live.

Facts Included:

Lucy Kershaw, Nutrition Expert at Nature’s Best, said there are six affordable foods that can form part of a cholesterol-friendly diet.
Avocado can cost as little as 65p in supermarkets.
Sardines available for around £1.20.
Aim to eat at least two portions of fish a week, including one portion of oily fish, with a portion around 140g.
Foods listed: avocado, sardines, chickpeas and legumes, oats and barley, berries, plant sterols.
Cholesterol is a natural fatty substance produced primarily in the liver, but too much can cause fatty deposits in blood vessels.
Risk factors for high cholesterol include age, family history, and genetics.
Advice to speak to a GP before making significant dietary changes.

Read the source article →

Somerset Live as of Aug 24, 2026, 9:17 AM UTC

Framing: Highlights the low cost (65p) and health benefits (slashes cholesterol, boosts heart health) attributed to a food expert. — informative and encouraging, e.g., 'simple changes with foods that cost as little as 65p'.

Facts Included:

Lucy Kershaw, Nutrition Expert at Nature’s Best, said there are six affordable foods that can form part of a cholesterol-friendly diet.
Avocado can cost as little as 65p in supermarkets.
Sardines available for around £1.20.
Aim to eat at least two portions of fish a week, including one portion of oily fish, with a portion around 140g.
Foods listed: avocado, sardines, chickpeas and legumes, oats and barley, berries, plant sterols.
Cholesterol is a natural fatty substance produced primarily in the liver, but too much can cause fatty deposits in blood vessels.
Risk factors for high cholesterol include age, family history, and genetics.
Advice to speak to a GP before making significant dietary changes.

Read the source article →

What was claimed, and who backed it

Each row is one claim, attributed to the outlet whose wording states it most clearly. Confidence rates how directly the source text states the claim — explicit and unhedged rates high; hedged, pieced-together, or internally inconsistent statements rate lower. It does not measure whether the claim is true. Status counts the distinct outlets we found asserting it — so a single-source claim can still show high confidence, and a multi-source claim can show medium. Every one of those outlets is named beside the status, so you can check the count against the list. For claims extracted before we began storing that list, the row says so: it names the outlet the claim is quoted from and states that we have not recorded which outlets backed it. Outlets wrote at different times, so a figure that evolves — a casualty count, for example — can legitimately differ between rows; check the "as of" time next to each claim's source.

Claim	Confidence	Status
ClaimLucy Kershaw, Nutrition Expert at Nature’s Best, said there are six affordable foods that can form part of a cholesterol-friendly diet.	ConfidenceHigh	StatusMulti-source (2 outlets) via Somerset Live as of Aug 24, 2026, 9:17 AM UTC, Bristol Post as of Aug 24, 2026, 9:22 AM UTC
ClaimAvocados can cost as little as 65p in supermarkets.	ConfidenceHigh	StatusMulti-source (2 outlets) via Somerset Live as of Aug 24, 2026, 9:17 AM UTC, Bristol Post as of Aug 24, 2026, 9:22 AM UTC
ClaimSardines are available for around £1.20.	ConfidenceHigh	StatusMulti-source (2 outlets) via Somerset Live as of Aug 24, 2026, 9:17 AM UTC, Bristol Post as of Aug 24, 2026, 9:22 AM UTC
ClaimLucy Kershaw advises aiming to eat at least two portions of fish a week, including one portion of oily fish, with a portion around 140g.	ConfidenceHigh	StatusMulti-source (2 outlets) via Somerset Live as of Aug 24, 2026, 9:17 AM UTC, Bristol Post as of Aug 24, 2026, 9:22 AM UTC
ClaimThe six affordable foods that can form part of a cholesterol-friendly diet are avocado, sardines, chickpeas and legumes, oats and barley, berries, and plant sterols.	ConfidenceHigh	StatusMulti-source (2 outlets) via Somerset Live as of Aug 24, 2026, 9:17 AM UTC, Bristol Post as of Aug 24, 2026, 9:22 AM UTC
ClaimCholesterol is a natural fatty substance produced primarily in the liver, but having too much can cause fatty deposits to build up inside blood vessels, increasing the risk of heart problems.	ConfidenceHigh	StatusMulti-source (2 outlets) via Somerset Live as of Aug 24, 2026, 9:17 AM UTC, Bristol Post as of Aug 24, 2026, 9:22 AM UTC
ClaimRisk factors for high cholesterol that cannot be controlled include age, family history, and genetics.	ConfidenceHigh	StatusMulti-source (2 outlets) via Somerset Live as of Aug 24, 2026, 9:17 AM UTC, Bristol Post as of Aug 24, 2026, 9:22 AM UTC
ClaimLucy Kershaw advises speaking to a GP or another healthcare professional before making significant dietary changes to manage high cholesterol.	ConfidenceHigh	StatusMulti-source (2 outlets) via Somerset Live as of Aug 24, 2026, 9:17 AM UTC, Bristol Post as of Aug 24, 2026, 9:22 AM UTC

Transparency & Audit Trail

2 outlets · 2 articles consulted: Bristol Post, Somerset Live 8 claims extracted Version 1 Written 2026-08-24