In This ArticleView AllIn This ArticleWhat Is High Cholesterol?Cardiologist RecommendationsOther Tips
In This ArticleView All
View All
In This Article
What Is High Cholesterol?
Cardiologist Recommendations
Other Tips
Close
Photo:Photo: nensuria / Getty Images
Photo: nensuria / Getty Images
You’ve just left your doctor’s office, and 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, saysPankaj Lal,M.D., FACC, a cardiologist with Capital Cardiac Care in Maryland. Read on as he shares the top four steps cardiologists recommend taking when you find out you have high cholesterol, plus other tips to keep your heart healthy.
Cholesterol is produced in the liver and plays important roles in the body, including aiding digestion, creating cells and producing vitamins and hormones. While your body technically produces all the cholesterol it needs, cholesterol also comes from some of the foods we eat.Other factors like type 2 diabetes, obesity, smoking, lack of exercise, and a family history of high cholesterol can also 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.
4 Things a Cardiologist Says to Do for High Cholesterol
1. Start Exercising
If you are among the 1 in 5 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.”
2. 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.
Related:7-Day Cholesterol-Lowering Meal Plan for Beginners.
3. Eat More Fruits and Veggies
To increase your soluble fiber intake, try whipping up someSimple Roasted Brussels SproutsorSheet-Pan Roasted Root Vegetables. Or, toss up aPear & Arugula Salad with Candied Walnuts.
4. 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 your primary care provider advises.
Other Tips for Managing High Cholesterol
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 your primary care physician to discuss options like nicotine patches or gums. Or consider joining a smoking cessation program.
The Bottom Line
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 your physician advises. By following these recommendations, you may significantly improve your cholesterol levels and overall heart health.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.High Cholesterol Facts.
Centers for Disease Control and Prevention.About Cholesterol.
American Heart Association.What is Cholesterol?
Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.
Centers for Disease and Control and Prevention.CDC Releases Updated Maps of America’s High Levels of Inactivity.
Franczyk B, Gluba-Brzózka A, Ciałkowska-Rysz A, Ławiński J, Rysz J.The impact of aerobic exercise on HDL quantity and quality: A narrative review.Int J Mol Sci. 2023;24(5):4653. doi:10.3390/ijms24054653
American Heart Association.The Skinny on Fats.
Centers for Disease Control and Prevention.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019
van der Plas A, Antunes M, Pouly S, de La Bourdonnaye G, Hankins M, Heremans A.Meta-analysis of the effects of smoking and smoking cessation on triglyceride levels.Toxicol Rep. 2023;10:367-375. doi:10.1016/j.toxrep.2023.03.001
