Understanding Cholesterol & How to Improve It
What Is Cholesterol?
Cholesterol is a waxy, fat-like substance that your body needs in small amounts to build cells, make hormones, and support digestion. Your liver produces most of the cholesterol your body requires, while the rest comes from certain foods—primarily animal-based products.
Too much cholesterol in the bloodstream can contribute to fatty buildup inside blood vessels. Over time, this buildup may narrow arteries and increase the risk of heart attack, stroke, or other cardiovascular problems.
Some Types of Cholesterol
- HDL (High-Density Lipoprotein)
Often called “protective” HDL helps carry excess cholesterol away from the bloodstream to the liver for removal. - LDL (Low-Density Lipoprotein)
Commonly referred to as “bad” High levels can contribute to plaque buildup in arteries. - Triglycerides
A type of fat found in the blood. Elevated levels often occur alongside high LDL or low HDL and can further increase cardiovascular risk.
👉 Total cholesterol reflects the combined levels of HDL, LDL, and a percentage of triglycerides.
Ways to Improve Your Cholesterol Levels
Improving cholesterol often involves a combination of nutrition, movement, and other lifestyle habits. Some people may also need medication based on their individual risk factors.
Eat for Heart Health
Focus on foods that support healthy cholesterol levels:
Choose more often:
- A variety of vegetables and fruits
- Whole grains (such as oats, brown rice, quinoa, and whole-grain breads)
- Beans, lentils, peas, and soy foods
- Fish rich in omega-3 fats (like salmon, sardines, or trout)
- Nuts, seeds, and plant-based oils (olive, canola, avocado)
Limit or reduce:
- Foods high in saturated fat (fatty meats, full-fat dairy, butter)
- Fried foods and baked goods made with shortening or hydrogenated oils
- Highly processed meats (sausage, bacon, deli meats)
- Sugary drinks and desserts
Cooking & Meal Prep Tips
- Grill, bake, roast, steam, or broil instead of frying
- Trim visible fat from meat and remove poultry skin
- Use herbs, spices, citrus, vinegar, and garlic instead of butter or heavy sauces
- Choose low-fat or fat-free dairy options when possible
- Watch portion sizes, especially for high-calorie foods
Lifestyle Habits That Help
- Move regularly: Aim for consistent physical activity most days of the week
- Maintain a healthy weight: Even modest weight loss can improve cholesterol numbers
- Avoid tobacco: Smoking lowers HDL and damages blood vessels
- Follow medical guidance: Take medications as prescribed and attend follow-up appointments
Questions to Discuss With Your Healthcare Team
You may find it helpful to ask:
- What do my cholesterol numbers mean for me personally?
- Which lifestyle changes would have the biggest impact for me?
- How often should my cholesterol be checked?
- Do I need medication in addition to lifestyle changes?
Writing down questions before appointments can help you make the most of your visits.
Important Note
This information is meant to support education and healthy decision-making. It does not replace medical advice. Always consult your healthcare provider before making significant changes to your diet, activity level, or medications.
⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any lifestyle recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, cardiac conditions, food intolerances, or other chronic health concerns, discussing lifestyle changes with your healthcare team is especially important.