1. Choose Unsaturated Fats Over Saturated Fats
Not all fats are created equal. Unsaturated fats—like those found in olive oil, canola oil, avocados, nuts, and fatty fish—can help lower LDL (“bad”) cholesterol when they replace saturated fats in your diet. Saturated fats are found in butter, fatty cuts of red meat, and full-fat dairy products.
✅ Practical swap: Use olive or avocado oil instead of butter for cooking. Grill salmon instead of a burger. Top your salad with walnuts and vinaigrette instead of bacon and ranch.
👉 Note: Even healthy fats are calorie-dense, so moderation matters. Aim to keep total fat intake to around 25–35% of your daily calories, and focus on quality over quantity.
2. Manage Your Weight—If Needed
Carrying excess weight doesn’t just raise total and LDL cholesterol—it can also lower your HDL (the “good” cholesterol). Even modest weight loss (5–10% of your body weight) can make a meaningful difference.
🔍 Here’s a key insight: On average, every 2 pounds of body fat lost can reduce total cholesterol by about 1 mg/dL. It adds up.
3. Get Moving—Consistently
You don’t have to train for a marathon. But 30 minutes of moderate-intensity aerobic activity, at least three times a week, can lower total cholesterol and raise HDL. Walking, swimming, biking—it all counts.
💡 Bonus: Exercise also helps reduce triglycerides and improve insulin sensitivity, both of which are linked to heart health.
4. Add Soluble Fiber to Your Diet
Soluble fiber acts like a sponge, helping trap cholesterol in your gut so it doesn’t make it into your bloodstream. It also helps blunt blood sugar spikes, which is particularly helpful if you’re managing diabetes.
🫛 Good sources include:
- Oats and oat bran
- Legumes like kidney beans, lentils, and black-eyed peas
- Fruits like apples, pears, bananas, and oranges
- Vegetables like sweet potatoes, zucchini, and broccoli
Aim for at least 5–10 grams of soluble fiber per day for cholesterol-lowering benefits.
5. Quit Smoking
There’s no sugarcoating it—smoking damages your heart and blood vessels, raises LDL, and lowers HDL. Quitting smoking improves your cholesterol profile and slashes your heart disease risk, especially when paired with the strategies above.
High cholesterol and heart disease runs in my family. I had a talk with my relatives to find out if anyone has a history of high cholesterol. They said that these conditions run in our family: Obesity, Diabetes, and Atherosclerosis. My doctor recommended that I have my cholesterol checked once a year, exercise more, and eat more healthy foods.
I quite smoking about 5 years ago and I try to eat healthy meals. I do have a tough time keeping active and I sit all day at work. I think that exercise is the main thing that I really need to work on.