Cholesterol is a waxy substance made by your liver and also found in certain foods, especially animal products like meat and dairy. While your body needs some cholesterol to create hormones, vitamin D, and help digest food, too much can cause plaque buildup in your arteries—raising your risk for serious issues like heart attacks and strokes.

Fortunately, high cholesterol can often be managed—and even lowered—through lifestyle changes and, if necessary, medications.

 

1. Adjusting Your Diet

Changing your eating habits is one of the first steps healthcare providers recommend. You may be advised to work with a nutritionist to design a heart-healthy diet that works for you. Focus on:

  • Fruits and vegetables

  • Whole grains

  • Fish and lean meats

  • Beans and legumes

Avoid or reduce:

  • Fatty meats

  • Sugary drinks and sweets

  • Salty and processed foods

  • Alcohol

A common recommendation is the DASH diet (Dietary Approaches to Stop Hypertension), which is rich in potassium, fiber, and low in saturated fats. Research has shown that the DASH diet may help reduce both blood pressure and cholesterol levels.

 

2. Exercising Regularly

Physical inactivity is linked to high cholesterol. Adding more movement to your daily routine can help. The American Heart Association recommends at least 150 minutes of moderate aerobic exercise per week, such as:

  • Walking or jogging

  • Biking or swimming

  • Yoga or dancing

The key is to find activities you enjoy and stay consistent.

 

3. Managing Weight

Obesity is a major risk factor for high cholesterol. Your doctor may encourage you to lose weight if necessary, usually through diet and exercise plans. Stress management techniques like meditation or journaling may also support healthy lifestyle changes that contribute to weight loss and maintenance.

Note: Weight is influenced by many factors. Any weight loss should be done under medical supervision.

 

4. Reducing Stress

Stress can negatively affect your cholesterol levels—raising LDL (bad cholesterol) and lowering HDL (good cholesterol). To manage stress, consider:

  • Mindfulness and meditation

  • Positive self-talk

  • Nature walks or yoga

  • Deep breathing techniques

If stress becomes overwhelming, consider talking to a mental health professional.

 

5. Avoiding Harmful Substances

Quitting smoking can boost HDL (good cholesterol) and improve overall cardiovascular health. Limiting alcohol is also crucial, as excess intake can raise LDL levels and contribute to weight gain. Experts recommend:

  • No more than 2 drinks/day for people assigned male at birth

  • No more than 1 drink/day for people assigned female at birth

 

6. Taking Medications

If lifestyle changes aren’t enough, your provider may prescribe medications, such as:

  • Statins: Block cholesterol production in the liver. May cause mild side effects like muscle aches or increased blood sugar.

  • Bile acid sequestrants: Prevent bile acid reabsorption. Possible side effects include constipation or bloating.

  • Cholesterol absorption inhibitors: Block cholesterol absorption in the intestines.

  • Niacin (Vitamin B3): Can raise HDL and lower LDL, but may cause skin flushing or stomach upset.

  • PCSK9 inhibitors: Help the liver remove LDL cholesterol from the blood.

Always consult your provider before starting any medication.

 

7. Living With and Managing High Cholesterol

High cholesterol doesn’t have to control your life. With the right combination of diet, exercise, stress management, and possibly medication, you can lower your levels and reduce the risk of complications like heart disease or stroke.

According to the American Heart Association, cholesterol-lowering medications may be recommended if you:

  • Have a history of heart attack or stroke

  • Have diabetes

  • Are 40–75 years old with LDL between 70–189 mg/dL

Being proactive and getting regular checkups can make a significant difference in your long-term health.

 

Quick Recap

High cholesterol means your body has more cholesterol than it needs, which can lead to health issues. The main causes include an unhealthy diet, lack of physical activity, and substance use. But the good news? With simple lifestyle changes and, when needed, medication, you can get your cholesterol back in a healthy range.