Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

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Skip to main content. Blood and blood vessels. Home Blood and blood vessels. Cholesterol - healthy eating tips.

Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Types of cholesterol How is cholesterol measured? What causes high cholesterol? Cholesterol and healthy eating Healthy eating tips to lower cholesterol Dietary fibre Dietary fats Unhealthy fats Healthy fats Triglycerides in your blood Lowering triglycerides Treatment for high cholesterol Where to get help.

How is cholesterol measured? Most people with high cholesterol feel perfectly well and often have no symptoms. Some causes of high cholesterol include: High intake of foods containing unhealthy fats saturated fats and trans fats — such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products such as pies, biscuits, buns and pastries.

Low intake of foods containing healthy fats — healthy fats tend to increase the good HDL cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.

Low intake of foods containing fibre — foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad LDL cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.

Low levels of physical activity and exercise. Being overweight or obese and having too much body fat around your middle. Smoking can lead to high cholesterol levels. Genetics — your family history may affect your cholesterol level.

In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age men below age 55 years and women below 65 years. This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia.

Cholesterol and healthy eating What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. A heart-healthy eating pattern includes: plenty of vegetables, fruit and wholegrains a variety of healthy protein-rich foods especially fish and seafood , legumes such as beans and lentils , nuts and seeds.

Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week unflavoured milk , yoghurt and cheese. People with high cholesterol should choose reduced fat varieties healthy fats and oils.

Choose nuts, seeds, avocados, olives and their oils for cooking herbs and spices to flavour foods, instead of adding salt. Serving size can vary depending on age, gender and specific nutrition needs. Healthy eating tips to lower cholesterol As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol: The Heart Foundation recommends that people follow a heart-healthy eating pattern, which is built on eating mostly plant-based foods.

Eating more plant-based foods like vegetables, legumes, fruit, wholegrains, nuts and seeds is good for heart health. Include legumes or pulses such as chickpeas, lentils, split peas , beans such as haricot beans, kidney beans, baked beans , bean mixes in at least two meals a week.

Check food labels and choose the lowest sodium salt products. Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. About Cholesterol. HDL, LDL Cholesterol and Triglycerides.

Genetic Conditions. Causes of High Cholesterol. How To Get Your Cholesterol Tested. Prevention and Treatment of High Cholesterol.

Cholesterol Tools and Resources. Do you have questions about cholesterol? We have answers. Our FREE cholesterol guide will help you understand and manage your cholesterol, so you can take action and live healthy! Home Health Topics Cholesterol Prevention and Treatment of High Cholesterol.

Play without Auto-Play Play Video Text. Know your numbers. And what to do about them. Lifestyle changes include: Eating a heart-healthy diet From a dietary standpoint, the best way to lower your cholesterol is reduce your intake of saturated fat and trans fat.

To be smarter about what you eat, pay more attention to food labels. As a starting point: Know your fats. Cook for lower cholesterol. A heart-healthy eating plan can help you manage your blood cholesterol level. Follow these tips to prevent heart disease. Discover 28 ways to power up, wind down, and have fun — all in the name of a healthy heart.

Work these heart-healthy habits into your lifestyle. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Natural Ways to Lower Your Cholesterol Levels.

Medically reviewed by Megan Soliman, MD — By Matthew Thorpe, MD, PhD and Karen Lamoreux — Updated on December 7, Eat monounsaturated fats Use polyunsaturated fats Limit trans fats Eat soluble fiber Exercise Keep a healthy weight Avoid smoking Drink in moderation Consider plant sterols Try supplements FAQ Takeaway Limiting saturated fats in your diet, along with getting regular exercise and engaging in other healthy practices, may help lower the amount of low-density lipoprotein LDL in your blood.

Focus on monounsaturated fats. Prioritize polyunsaturated fats, especially omega-3s. Limit trans fats. Eat soluble fiber.

Maintain a healthy-for-you weight. Avoid smoking. Consume alcohol in moderation. Consider plant sterols and stanols. Try supplements. Frequently asked questions.

How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Dec 7, Written By Matthew Thorpe, Karen Lamoreux. Oct 12, Written By Matthew Thorpe, Karen Lamoreux. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

More in Heart Health for Every Body What Are the Signs and Symptoms of Heart Attacks in Women? Causes and Risks of Heart Disease. Heart Disease Prevention.

This eventually results in blockages in your arteries which can impact blood flow and lead to heart disease. The World Health Organization estimates that 39 percent of adults have high cholesterol globally, contributing to approximately 2.

Fortunately, there are multiple ways to manage your high cholesterol. Cholesterol is the waxy, fat-like substance that your body uses to make hormones and vitamins and build new cells. Cholesterol can come from your blood and from your diet.

Your liver is responsible for the production of blood cholesterol, which makes most of the new cells in the body. Dietary cholesterol comes from the food we eat, including red meat, saturated fat, and other animal products.

While your body requires cholesterol to build cells, too much of it can lead to heart disease or stroke. High cholesterol can be tricky because there are typically no symptoms for those who have it. For that reason, high cholesterol often progresses unchecked until it develops into an issue with the heart, brain, or blood vessels.

Signs your cholesterol may have developed into heart disease include chest pain, shortness of breath, and more. So how can doctors identify high cholesterol before it has negative impacts? The American Heart Association recommends that adults receive a yearly lipid panel from their primary care provider to catch high cholesterol before it becomes harmful.

Those with additional risk factors like family history or other concerns may require additional testing to ensure their cholesterol levels remain healthy.

A lipid panel is a blood test that determines your cholesterol levels. There are three main parts of cholesterol: HDL, LDL, and triglycerides:.

High levels of LDL cholesterol result in fatty buildup in your arteries, increasing your risk for heart disease. Someone with a high level of HDL cholesterol is at a lower risk of heart disease. Triglycerides are a lipid fat circulated in your blood.

They come from the food we eat and are the most common form of fat in the body. Too many triglycerides could lead to an unhealthy cholesterol buildup in the body. Routine cholesterol checks are essential for the management of cholesterol levels.

A lipid panel or lipid test will check the level of cholesterol in your blood, giving a total cholesterol count, LDL count, HDL count, and a measure of your triglycerides. A normal, healthy young person will want an LDL of less than Certain risk factors including high blood pressure, diabetes, smoking, or alcohol use, which may put you at a higher risk for cardiovascular disease.

Those with risk factors will want an even lower LDL around Everyone should have a conversation with a healthcare provider regarding their results in order to understand their unique risk factors and circumstances.

Management of high cholesterol often involves a combination of lifestyle adjustments and cholesterol-lowering medication. Here are some ways you can lower your cholesterol:. Be mindful of red meats and other meat with high-fat content.

Cook with healthy oils like olive oil and avocado oil because they can help clear out arteries rather than blocking them like canola oil or vegetable oils. Cut back on foods high in saturated fats like pie, chips, or cake.

Too much alcohol, especially binge drinking, can lead to an increase in LDL cholesterol and triglycerides. If you are going to drink alcohol, less is better for the heart. Smoking increases the amount of LDL cholesterol in your blood while decreasing your HDL cholesterol.

This increases your risk of blockages in your arteries and heart problems. For many, adding movement to your daily routine can help reduce your LDL cholesterol. Typically, when we think about exercising more, we imagine getting a gym membership or taking up running, but even simple changes to your activity could have an impact.

For example, try parking farther away from your destination in the parking lot, try taking the stairs rather than the elevator, go on a walk after a meal, or do a half hour of gardening or cleaning.

Ideally, the average adult should be getting at least 30 minutes of physical activity each day. There are a number of medications you can take to help lower your cholesterol. Taking cholesterol-lowering medication starts with a conversation between the patient and provider.

If you believe you may benefit from medication, make an appointment to see your primary care provider to see which medications would work best for you. For some adults, no amount of eating right, exercising, or avoidance of risk behaviors like smoking or alcohol abuse will lower their cholesterol.

There is a genetic component of high cholesterol, meaning you could be as healthy as possible and still have a problem. The good news is that with modern medicine, providers can make interventions for these people and help them lower their cholesterol.

Small steps in the right direction will ultimately have a larger impact later. Cholesterol is something that could impact your health 10 years down the line, so doing your part to minimize the risk now could save you some literal heartache later.

Consistency is key. Try to find ways to stay motivated, whether that means finding a routine or joining a group of people who may be looking to lower their cholesterol as well. Abby Martin, PA-C is a certified Physician Assistant with TPMG Greenbrier Family Medicine in Chesapeake.

She encourages her patients to play an active role in the healthcare process, believing that those who are actively involved in their healthcare achieve better outcomes.

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Icy fingers and toes: Poor circulation or Raynaud's phenomenon? If you're one of those people, lowering your cholesterol level can lower your chances of having a heart attack. You can't change your age or family medical history, both of which can affect your cholesterol levels.

However, you can lose weight if you need to and boost physical activity which is good for everyone. These two steps can help lower your cholesterol.

Probably the most important thing you can do is watch what you eat. These four simple steps are a great place to start.

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Brown Keebler is also certified in lipidology, the study of fats in your blood and how they can be managed and treated. The more risk factors you have, the higher your risk. Brown Keebler. Lowering your cholesterol can be achieved by committing to healthy lifestyle habits.

If you are unsuccessful at lowering your cholesterol, explains Dr. Metabolic syndrome is a condition in which a person has three of the following conditions: abdominal obesity, high blood pressure, high blood sugar, elevated triglycerides or low HDL cholesterol.

Increase fiber in your diet. Eat more high fiber grains like barley, bran, whole wheat and flax seeds and nuts like almonds, pecan, pistachios, and sunflower seeds. Also add more soluble fibers to your diet like beans, brussels sprouts, oatmeal, apples and pears, which can help reduce the absorption of cholesterol into your bloodstream.

Replace unhealthy fats with healthy fats. Reduce your intake of saturated fats primarily found in red meat and full-fat dairy products, butter and coconut oil and prepackaged cookies, crackers and cakes that often contain trans fats or partially hydrogenated vegetable oil.

Replace with canola, corn, safflower or olive oils. Choose lean proteins and foods rich in omega-3 fatty acids. Choose lean proteins like chicken and turkey as well as proteins with omega-3 fatty acids like salmon, mackerel, and herring and nuts such as walnuts, almonds, pecans and macadamia nuts.

Exercise regularly. Aim to exercise up to at least 30 minutes five days a week. Exercise can help increase HDL cholesterol. Quit smoking. Quitting smoking will improve your HDL cholesterol level.

Lose weight. If you are overweight, extra pounds can cause your cholesterol level to spike. Extra weight can also increase your risk for metabolic syndrome. For some people, diet and lifestyle changes are not enough to lower cholesterol.

High blood cholesterol levels often have a genetic component. Some people inherit altered genes that cause high cholesterol and this cannot usually be changed sufficiently by lifestyle or diet.

Satins slow the amount of cholesterol made in your liver. The liver uses the cholesterol already in your blood instead. This lowers the level of LDL cholesterol in your blood. Some people get muscle aches from statins. However, diet and exercise will still be important, even if you are taking medication.

Your doctor may also refer you to a specialist who treats cardiovascular disease. This page has been produced in consultation with and approved by:.

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content.

Blood and blood vessels. Home Blood and blood vessels. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. What is cholesterol? Cholesterol is important How cholesterol moves around the body How to check your cholesterol levels Safe blood cholesterol levels Risk factors for high cholesterol Effects of high cholesterol levels Foods that contain cholesterol Dietary tips to avoid cholesterol How to avoid saturated fats Foods that may lower cholesterol levels Lifestyle tips to cut cholesterol Medication may be needed for high cholesterol Where to get help.

Cholesterol is a type of fat that is part of all animal cells. Cholesterol is important Cholesterol is produced by the liver and also made by most cells in the body.

We need a small amount of blood cholesterol because the body uses it to: build the structure of cell membranes make hormones like oestrogen, testosterone and adrenal hormones help your metabolism work efficiently, for example, cholesterol is essential for your body to produce vitamin D produce bile acids, which help the body digest fat and absorb important nutrients.

How cholesterol moves around the body Cholesterol is a waxy fat-like substance. It is carried around the body by 2 key transport systems in the blood, which include: Low-density lipoprotein LDL cholesterol — carries most of the cholesterol that is delivered to cells.

How to check your cholesterol levels Your doctor can check your cholesterol levels through a blood test. The blood test measures: total cholesterol HDL cholesterol LDL cholesterol triglycerides , another type of fat in the blood.

There are no symptoms for high cholesterol. Safe blood cholesterol levels Many factors influence your cholesterol levels. Total cholesterol levels should be lower than 5. Health Conditions Discover Plan Connect.

Nutrition Evidence Based 10 Natural Ways to Lower Your Cholesterol Levels. Medically reviewed by Megan Soliman, MD — By Matthew Thorpe, MD, PhD and Karen Lamoreux — Updated on December 7, Eat monounsaturated fats Use polyunsaturated fats Limit trans fats Eat soluble fiber Exercise Keep a healthy weight Avoid smoking Drink in moderation Consider plant sterols Try supplements FAQ Takeaway Limiting saturated fats in your diet, along with getting regular exercise and engaging in other healthy practices, may help lower the amount of low-density lipoprotein LDL in your blood.

Focus on monounsaturated fats. Prioritize polyunsaturated fats, especially omega-3s. Limit trans fats. Eat soluble fiber. Maintain a healthy-for-you weight. Avoid smoking. Consume alcohol in moderation.

Consider plant sterols and stanols. Try supplements. Frequently asked questions. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Dec 7, Written By Matthew Thorpe, Karen Lamoreux. Oct 12, Written By Matthew Thorpe, Karen Lamoreux. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

More in Heart Health for Every Body What Are the Signs and Symptoms of Heart Attacks in Women? Causes and Risks of Heart Disease. Heart Disease Prevention. Should You Undergo Testing for Heart Disease? Read this next.

What Are the Signs and Symptoms of Heart Attacks in Women? READ MORE. Medically reviewed by Gerhard Whitworth, R.