- Cholesterol is necessary for a healthy body, but too much can be harmful.
- While some factors for high cholesterol are out of your control, lifestyle changes may help.
- This includes exercise, limiting saturated fat, eating more produce and quitting smoking.
If your lab work reveals you have high cholesterol, you’re not alone. About 25 million American adults have high cholesterol. But because high cholesterol has no symptoms, many people don’t even know they have it until they get a blood test.
The good news is, there are several things you can do to lower your cholesterol, says Pankaj Lal, M.D., FACC, a cardiologist. Here are the top four steps cardiologists recommend taking when you find out you have high cholesterol, plus other tips to keep your heart healthy.
Start Exercising
If you are among the 1 in 4 American adults who are currently inactive, it’s time to dust off your sneakers. Physical activity can increase levels of helpful HDL cholesterol and decrease artery-clogging LDL cholesterol and fats in the blood, known as triglycerides. “The best workouts are ones that boost cardio health, like walking, running or other aerobic activity outdoors like biking,” says Lal. “Whatever gets your heart pumping.”
The great thing about exercise is you can switch it up daily to avoid boredom. Get started with our walking plan to help lower your cholesterol levels. Or, go for a swim, hike, jog, join a fitness class or take your bike out for a ride. Lal recommends at least 150 minutes of moderate-intensity exercise each week. You can hit that goal by breaking it down into 20 minutes a day or 30 minutes five days a week.
Limit Saturated Fat
“Consuming foods high in saturated fat can increase your chances of developing high cholesterol,” says Lal. “Saturated fat is found in animal foods like fatty cuts of meat, poultry and full-fat dairy products.”
How much is OK? The American Heart Association recommends limiting saturated fat to 6% of your total daily calories—about 13 grams of saturated fat for someone who eats 2,000 calories daily.
If you’re not sure where to start, consider making a few swaps. For instance, instead of processed meats like sausage or bacon, opt for lean cuts of beef, or chicken or turkey breast; ground white meat chicken or turkey works, too. When cooking, use olive oil in place of butter. And if you eat dairy, choose reduced-fat cheese over full-fat varieties, pour skim milk into your coffee instead of creamer, and try nonfat Greek yogurt instead of sour cream.
Eat More Fruits and Veggies
Ninety percent of Americans don’t eat enough fruits and vegetables. That doesn’t just mean fewer vitamins and minerals. It also makes it difficult to get enough fiber, especially cholesterol-lowering soluble fiber. This type of fiber is believed to reduce cholesterol by whisking cholesterol building blocks out of the body. No wonder Lal recommends eating more soluble fiber-rich produce. Oranges, apples, pears, Brussels sprouts, carrots and sweet potatoes are all great sources.
To increase your soluble fiber intake, try whipping up some Simple Roasted Brussels Sprouts or Sheet-Pan Roasted Root Vegetables. Or, toss up a Pear & Arugula Salad with Candied Walnuts.
Consider Medication
If you’ve committed to diet and exercise for at least six months but your blood work still shows high cholesterol levels, additional measures may be needed, says Lal. “Then medication may be required and should be taken daily to achieve optimal results,” he explains.
However, the best outcomes occur when medication is paired with a healthy diet and regular exercise. “They all need to happen in tandem,” says Lal. He advises checking cholesterol levels every three months when starting a new medication and once levels improve, every six months to one year, or as a primary care provider advises.
What Is High Cholesterol?
Cholesterol is produced in the liver and plays important roles in the body, including aiding digestion, creating cells and producing vitamins and hormones. Your body technically produces all the cholesterol it needs. And while researchers used to believe that dietary cholesterol found in food raised blood cholesterol levels, we now know that it does not directly impact blood cholesterol—it’s really more about saturated fat. Other factors like type 2 diabetes, obesity, smoking, lack of exercise, and a family history of high cholesterol can raise your numbers.
Even though cholesterol has many important jobs, too much of it can spell trouble for your heart health. “High cholesterol can affect any arteries all throughout the body, which can lead to major adverse events like heart attacks and strokes,” says Lal.
Other Tips for Managing High Cholesterol
Here are a couple more tips to help you manage cholesterol levels:
- Watch your blood pressure: High blood pressure can increase stress on your arteries, leading to stiffer arteries and more plaque buildup, says Lal. He recommends managing your blood pressure, if it’s elevated, through diet and regular exercise.
- If you smoke, quit: Research shows that smokers have higher total cholesterol and triglycerides and lower levels of beneficial HDL cholesterol. Why? “Smoking increases inflammation in blood vessels, which can lead to plaque buildup,” says Lal. Of course, quitting smoking isn’t easy. If you need help, Lal recommends speaking with a primary care physician to discuss options like nicotine patches or gums. Or consider joining a smoking cessation program.
Our Expert Take
If you’ve found out you have high cholesterol, there are steps you can take to manage and even lower it. Cardiologists recommend starting with regular exercise, limiting foods high in saturated fat, eating more fruits and veggies, and taking medication if a physician advises. By following these recommendations, you may significantly improve your cholesterol levels and overall heart health.
