How to lower cholesterol
General information only. This article explains the basics and is not medical advice. For anything about your own health, talk to a doctor or other qualified professional.
Quick answer
According to the CDC and other health agencies, the main lifestyle steps are eating less saturated and trans fat, eating more fiber (oats, beans, fruit, vegetables), being physically active, not smoking and keeping a healthy weight. Doctors may also prescribe medication when lifestyle changes aren’t enough.
Cholesterol is a waxy substance your body needs to build cells and make hormones. Problems start when too much of one kind builds up in the arteries.
LDL vs HDL
| Type | Nickname | What it does |
|---|---|---|
| LDL | “Bad” cholesterol | Too much can build up in artery walls |
| HDL | “Good” cholesterol | Carries cholesterol away to the liver to be removed |
A blood test also measures triglycerides, another type of fat in the blood.
What health agencies recommend
Eating patterns
- Limit foods high in saturated fat, such as fatty meats, butter and full-fat dairy, and avoid trans fats.
- Eat more soluble fiber from oats, barley, beans, lentils, apples and citrus fruit.
- Choose unsaturated fats from olive oil, nuts, seeds and fish more often.
Daily habits
- Get regular physical activity. US guidelines suggest about 150 minutes of moderate activity a week for adults, such as brisk walking.
- Don’t smoke. Quitting helps raise HDL.
- Keep alcohol within recommended limits.
- Aim for a healthy weight for your body.
Why genes matter too
Some people have high cholesterol mainly because of their genes, a condition called familial hypercholesterolemia. In that case, healthy habits still help but may not be enough on their own. A doctor can explain test results, overall heart risk and whether treatment such as medication makes sense.
Eating habits and activity also affect how well you rest at night. See how to sleep better.
Sources
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