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Cholesterol is a waxy, fat-like substance your liver makes naturally, and it’s also found in many foods. Your body needs it to build healthy cells and make hormones, but having too much can cause plaque buildup in your blood vessels, raising your risk for heart disease and stroke.
The Two Main Types of Cholesterol
LDL (“Bad” Cholesterol): High levels cause fatty buildup inside your arteries, narrowing them over time.
HDL (“Good” Cholesterol): Acts like a clean-up crew, carrying excess LDL out of your bloodstream and back to the liver to be processed.
5 Everyday Habits to Lower Your Numbers
Making a few lifestyle adjustments can significantly improve your numbers or boost the effectiveness of cholesterol-lowering medications.
1. Eat a Heart-Healthy Diet
Cut saturated fats: Eat less red meat and full-fat dairy to lower your LDL.
Avoid trans fats: Check food labels for “partially hydrogenated oils” and skip them.
Load up on soluble fiber: Oatmeal, beans, apples, and Brussels sprouts help block cholesterol from entering your bloodstream.
Add Omega-3s and whey protein: Fish like salmon, along with walnuts, flaxseeds, and whey protein, help protect your overall heart health.
2. Get Moving Aim for 30 minutes of moderate exercise (like brisk walking) 5 days a week, or 25 minutes of vigorous exercise (like running) 3 days a week. Physical activity directly helps boost your “good” HDL levels.
3. Quit Smoking Your HDL levels recover quickly after you stop smoking. Within 20 minutes, your blood pressure drops; within a year, your heart disease risk is cut in half.
4. Keep Your Weight in a Healthy Range Losing even a few pounds makes a difference. Swap sugary beverages for water, pick lighter snacks, and add extra steps to your daily routine by taking the stairs.
5. Limit Alcohol If you choose to drink, keep it moderate—no more than one drink a day for women and two for men. Excessive drinking sharply increases your risk for heart failure and stroke.
Medical Treatments Your Doctor Might Suggest
If healthy habits aren’t enough on their own, your doctor may recommend medication alongside your lifestyle changes:
Statins: The most common medication; they block the liver from making cholesterol.
Cholesterol Absorption Inhibitors: Prevent your small intestine from absorbing cholesterol from food.
Bempedoic Acid & Bile Acid Sequestrants: Help lower LDL by changing how your body processes fats and bile.
PCSK9 Inhibitors: Injectable medications that dramatically lower LDL levels for higher-risk patients.
Fibrates, Niacin & Prescription Omega-3s: Treatments primarily used to lower triglycerides and tweak other lipid levels.
For more information check here to see more information from the CDC.
- Here is an article from the Heart association.
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