Limiting saturated fats, along with getting regular exercise and engaging in other healthy practices, may help lower the amount of low-density lipoprotein (LDL) in your blood.

When doctors refer to “high cholesterol”, they are typically talking about low density lipoprotein (LDL).

There are two types of lipoproteins that carry cholesterol, fat, and fat-soluble vitamins in your blood:

  • Low-density lipoprotein (LDL): High levels of LDL may result in cholesterol deposits in blood vessel walls. This could lead to clogged arteries and an increased risk of heart attacks.
  • High-density lipoprotein (HDL): HDL helps carry cholesterol away from blood vessel walls, helping prevent buildup.

You may hear LDL referred to as “bad cholesterol” and HDL referred to as “good cholesterol.”

You can use diet and other strategies to help lower your cholesterol levels and reduce the amount of LDL in your blood vessels.

You may think low fat diets (30% fat or less) might be a simple way to reduce your cholesterol. However, experts have noted some issues with this concept.

One issue is that low fat products often contain high levels of refined carbohydrates instead, which can have other negative effects on health.

Certain fats are beneficial for us, and in fact, we need some fats in order to stay healthy. But the type and amount matter.

Strong evidence suggests that a diet high in monounsaturated fats, such as the Mediterranean diet, may help reduce harmful LDL cholesterol and increase healthy HDL cholesterol.

Here are a few great sources of monounsaturated fats:

Polyunsaturated fats may reduce LDL cholesterol and decrease the risk of heart disease. These types of fats may also help reduce the risk of metabolic syndrome and type 2 diabetes.

Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. They’re found in fatty seafood and fish oil supplements, such as:

  • salmon
  • mackerel
  • herring
  • deep sea tuna, like bluefin or albacore
  • shellfish (to a lesser degree), including shrimp

Trans fats are unsaturated fats modified by a process called hydrogenation. This process makes the unsaturated fats in vegetable oils more stable.

The body handles trans fats differently than other fats, and not in a good way. Trans fats increase LDL and total cholesterol while decreasing beneficial HDL.

Foods that commonly contain trans fats include:

  • margarine and shortening
  • pastries and other baked goods
  • some microwaveable popcorn
  • fried fast food
  • some pizzas
  • nondairy coffee creamer

Soluble fiber is a type of fiber that is abundant in plants and whole grains. Prioritizing whole grains can help lower LDL cholesterol levels and may have a protective effect against cardiovascular diseases.

Some of the best sources of soluble fiber include:

Excess weight or obesity can increase your risk of developing high cholesterol levels.

Losing excess weight can help lower harmful LDL cholesterol and increase beneficial HDL cholesterol.

Consider working with a doctor to determine a nutrient-dense diet and sustainable weight management plan that works for you.

Around 20% of cholesterol in your blood comes from food. The rest is produced by your body.

Exercise is a win-win for heart health. It improves physical fitness and helps prevent obesity, but it also reduces harmful LDL and increases beneficial HDL.

The American Heart Association (AHA) advises that 150 minutes of moderate aerobic exercise per week is enough to lower cholesterol levels.

Regular strength training alongside aerobic exercise can provide even more benefits.

Smoking tobacco increases the risk of heart disease in several ways, including:

  • increasing LDL
  • decreasing HDL
  • increasing cholesterol buildup in arteries
  • affecting cholesterol transportation and absorption

Giving up smoking can help reverse these harmful effects. A doctor can help you create a plan to quit smoking.

Alcohol’s role in providing heart-protective benefits is a controversial topic.

According to a 2020 review of studies, some research indicates that when consumed in moderation, alcoholic drinks can increase good HDL cholesterol and reduce the risk of heart disease.

Yet the Centers for Disease Control and Prevention (CDC) and the AHA disagree. The AHA does not recommend drinking wine or any other alcoholic beverage specifically to lower your cholesterol or improve heart health. Both organizations say there is no credible research linking alcohol and improved heart health.

If you drink, the CDC suggests consuming only 2 drinks per day for males or 1 drink per day for females on days that you drink.

Certain types of supplements may improve cholesterol and promote heart health:

  • Fish oil is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). However, some fish oil supplements may increase LDL despite reducing triglyceride levels.
  • Psyllium is a form of soluble fiber available as a supplement and may help lower cholesterol levels.
  • Coenzyme Q10 is a food chemical that helps cells produce energy. It’s similar to a vitamin, except that the body can produce its own Q10, preventing deficiency. Research into the effectiveness of coenzyme Q10 in lowering cholesterol is ongoing.

Always work with a medical professional before starting or changing supplement regimens.

Cholesterol has important functions in the body, but can cause clogged arteries and heart disease if you have too much “bad cholesterol”.

If your cholesterol is out of balance, lifestyle changes such as diet, exercise, and excess weight loss are the first line of treatment.

Monounsaturated fats, polyunsaturated fats, and soluble fiber may help reduce harmful cholesterol, while trans fats, alcohol, and smoking might increase it.