Your blood’s lipoproteins transport fat, cholesterol, and fat-soluble vitamins. There are two main types:
- Low-density lipoprotein (LDL): Known as “bad” cholesterol, high levels of LDL can lead to cholesterol deposits in blood vessel walls, causing clogged arteries and increasing the risk of heart attacks.
- High-density lipoprotein (HDL): Known as “good” cholesterol, HDL helps transport cholesterol away from blood vessel walls, reducing the risk of clogged arteries and related conditions.
Your liver produces all the cholesterol your body needs. However, factors such as family history, smoking, a sedentary lifestyle, and heavy alcohol consumption can influence cholesterol levels.
10 Ways to Improve Cholesterol Levels
1. Focus on Monounsaturated Fats
A diet rich in monounsaturated fats, such as the Mediterranean diet, can reduce harmful LDL levels and increase beneficial HDL. Sources include:
- Olive oil
- Nuts (e.g., almonds, cashews, pecans)
- Canola oil
- Avocados
- Nut butters
- Olives
2. Prioritize Polyunsaturated Fats, Especially Omega-3s
Polyunsaturated fats can lower LDL cholesterol and reduce the risk of heart disease. Omega-3 fatty acids, in particular, are heart-healthy and found in:
- Salmon
- Mackerel
- Herring
- Deep-sea tuna (e.g., bluefin, albacore)
- Shellfish (e.g., shrimp)
3. Limit Trans Fats
Trans fats, found in hydrogenated oils, raise LDL and total cholesterol while lowering HDL. Common sources include:
- Margarine and shortening
- Pastries and baked goods
- Some microwaveable popcorns
- Fried fast foods
- Some pizzas
- Non-dairy coffee creamers
4. Eat Soluble Fiber
Soluble fiber lowers LDL cholesterol and provides cardiovascular protection. Great sources are:
- Oat cereals
- Beans and lentils
- Brussels sprouts
- Fruits
- Peas
- Flaxseeds
5. Exercise Regularly
Exercise not only improves fitness and prevents obesity but also reduces LDL and increases HDL. The American Heart Association (AHA) recommends at least 150 minutes of moderate aerobic exercise weekly, supplemented by strength training for added benefits.
6. Maintain a Healthy Weight
Excess weight raises the risk of high cholesterol. Losing weight can decrease LDL and increase HDL. Consult a healthcare provider to create a sustainable weight management plan.
7. Avoid Smoking
Smoking raises LDL, lowers HDL, and increases cholesterol buildup in arteries. Quitting smoking can reverse these effects. A healthcare provider can help develop a tailored quitting plan.
8. Consume Alcohol in Moderation
While some studies suggest moderate alcohol consumption may increase HDL, organizations like the CDC and AHA do not recommend drinking alcohol specifically for heart health. If you drink, limit intake to:
- Men: Two drinks per day
- Women: One drink per day
9. Consider Plant Sterols and Stanols
Plant sterols and stanols, found in small amounts in vegetable oils and fortified foods, mimic cholesterol and can reduce LDL by 7.5–12% when consumed in doses of 1.5–3 grams daily.
10. Try Supplements
Some supplements may help improve cholesterol levels:
- Fish oil: Rich in omega-3s, it can lower triglycerides but may increase LDL in some cases.
- Psyllium: A soluble fiber supplement that can reduce LDL levels.
- Coenzyme Q10: Research is ongoing, but it shows potential in supporting heart health.
Always consult a healthcare professional before starting new supplements.
Frequently Asked Questions
What Reduces Cholesterol Quickly?
Lifestyle changes such as regular exercise, a balanced diet, and limiting alcohol can lower cholesterol levels within 30 days. Supplements may also help but should be discussed with a healthcare provider.
What Are 5 Foods That Can Lower Cholesterol?
Foods rich in soluble fiber, omega-3s, or monounsaturated fats can help, including:
- Fatty fish (e.g., salmon, mackerel)
- Oatmeal
- Olive oil
- Brussels sprouts
- Nuts (e.g., almonds, walnuts)
What Are 5 Signs of High Cholesterol?
High cholesterol often has no symptoms, but possible indicators include:
- High blood pressure
- Swelling around knuckles or ankles (tendon xanthomata)
- Yellow bumps near the eyes (xanthelasmas)
- A white ring around the iris (corneal arcus)
- Stroke or heart attack
Do Eggs Raise Cholesterol?
Eggs contain cholesterol, but their effect on blood cholesterol is minimal for most people. They can be part of a balanced diet, though those at risk for cardiovascular disease may need to limit consumption.
Takeaway
Cholesterol is essential for the body but requires careful management to prevent heart disease. Lifestyle changes, such as a balanced diet, regular exercise, and weight management, are the first steps. If necessary, supplements and medications can provide additional support. Always consult a healthcare provider to create a personalized plan.
