If your doctor told you that you have high cholesterol, you are probably wondering what that means and what you need to do about it. Cholesterol is a type of fat in your blood, and your body actually needs some of it to function properly. The problem is, too much cholesterol—especially the bad kind, called LDL—can clog up your arteries, making it harder for blood to flow to your heart. This raises your risk of heart disease. On the other hand, the good kind of cholesterol, called HDL, helps clean out the bad cholesterol, which is why doctors want to keep your LDL low and your HDL high.
The first thing you can do to improve your cholesterol is to change how you eat. A lot of cholesterol comes from foods high in saturated fat, which mostly come from animal products like red meat, butter, cheese, and fried foods. If you eat a lot of these, you may be taking in more cholesterol than your body can handle. But don’t worry—small changes can make a big difference. Try to eat more fruits and vegetables every day. Aim for at least five servings, but if you can get closer to nine, even better. Not only do these foods help lower LDL cholesterol, but they also give you important vitamins and fiber to keep you full and help with digestion.
When it comes to protein, fish is a great choice. Fatty fish like salmon, tuna, and sardines are packed with omega-3 fatty acids, which help lower another type of fat in your blood called triglycerides. These fats can also raise your risk for heart disease, so swapping out a burger for grilled fish a couple of times a week is a smart move. Just remember to bake, broil, or grill your fish instead of frying it. Fried foods can add extra unhealthy fats that work against your progress.
If you’re looking for a heart-healthy breakfast, a bowl of oatmeal is a fantastic option. Oats are full of fiber, which helps reduce bad cholesterol levels. Plus, they keep you full, so you’re less likely to snack on unhealthy foods later in the day. Whole grains like brown rice, quinoa, and barley work the same way. Instead of white bread or white rice, try switching to whole-grain versions that will keep you satisfied while helping your heart.
Snacking can be tricky when you’re trying to eat healthier, but nuts are a great choice. Almonds, walnuts, pistachios, and other nuts contain healthy fats that help lower LDL cholesterol while keeping HDL cholesterol levels steady. Just remember that nuts are high in calories, so a small handful is all you need. Avoid the ones that are coated in sugar, chocolate, or too much salt, since those can cancel out the benefits.
Choosing the right kinds of fats in your diet is important. While saturated fats from butter and fatty meats raise bad cholesterol, unsaturated fats from foods like olive oil, avocados, and nuts can actually help lower it. Cooking with olive oil instead of butter or using avocado as a spread instead of mayo are easy swaps that can make a big difference.
Carbohydrates also play a role in cholesterol levels. Processed carbs, like white bread, pastries, and sugary cereals, can spike your blood sugar and leave you feeling hungry again soon after eating. Instead, choose whole grains that take longer to digest, keeping you full and providing steady energy throughout the day. Whole wheat bread, brown rice, and whole-grain pasta are better choices that help your cholesterol and keep you satisfied longer.
Exercise is another key part of controlling cholesterol. Moving your body helps raise good cholesterol and lower bad cholesterol, so it’s important to stay active. You don’t have to run marathons or lift heavy weights—just walking for 30 minutes a day can make a big difference. If 30 minutes at once sounds like too much, break it into smaller chunks, like a 10-minute walk after meals. And if you’re not a fan of traditional workouts, find activities you enjoy. Dancing, gardening, hiking, or even playing with your kids or pets all count as exercise if they get your heart rate up.
One of the easiest ways to get started with exercise is by walking. Walking helps lower the risk of heart disease, keeps your bones strong, and even improves your mood. If you’re not used to exercising, start small and work your way up. Even just 10 minutes a day is a great start, and before you know it, you’ll be walking longer and feeling better.
If you’re always on the go, remember that movement happens everywhere, not just in the gym. Taking the stairs instead of the elevator, parking a little farther from the store, or doing housework with a little extra energy all add up. The goal is to move as much as you can throughout the day. The more active you are, the better it is for your cholesterol and your overall health.
Eating out can be a challenge when you’re trying to keep your cholesterol in check. Many restaurant meals are loaded with saturated fats, calories, and salt. Even meals that seem healthy can come in oversized portions. When eating out, look for grilled, baked, or steamed options instead of fried foods. Ask for sauces and dressings on the side so you can control how much you use. If the portion is large, consider splitting your meal with someone or asking for half of it to be packed up to go before you start eating.
Reading food labels can also help you make better choices. When looking at a label, check the serving size first—sometimes a package contains two or more servings, even though it looks like a single portion. Look for whole grains as the first ingredient in bread or cereal, and pay attention to saturated fat, sodium, and cholesterol levels. Making small adjustments in your grocery shopping can lead to big improvements in your diet over time.
Stress can also play a role in high cholesterol and heart disease. When stress becomes a daily issue, it can raise blood pressure and may even contribute to higher cholesterol levels. Taking time to relax is just as important as eating well and staying active. Deep breathing, meditation, and spending time with loved ones can all help lower stress. If something in your life is causing ongoing stress and you have the power to change it, take steps to do so. Managing stress is a key part of taking care of your heart.
Carrying extra weight, especially around your belly, increases the risk of high cholesterol, high blood pressure, and type 2 diabetes. All of these conditions can damage your arteries and make it easier for plaque to build up. Losing even a small amount of weight can have big benefits for your cholesterol and overall health. Focus on making small, sustainable changes, like swapping unhealthy snacks for fruits and nuts, drinking more water, and moving a little more each day.
Making changes to your diet and lifestyle can feel overwhelming at first, but every small step adds up. Celebrate your progress, no matter how small, and remember that you are in control of your health. See your doctor regularly to track your cholesterol levels and get support when you need it. With the right choices and a little patience, you can improve your heart health and lower your cholesterol, helping you live a longer, healthier life.