How to Lower Your Cholesterol and Be Heart Healthy

Cholesterol is a waxy, fat-like substance made by your liver. It plays a crucial role in your body, including supporting cell structure, hormone production, and digestion.¹ However, when cholesterol levels exceed healthy ranges, your risk of heart disease and stroke rise dramatically.¹ So, understanding cholesterol and taking steps to maintain healthy levels can help prevent disease and support lifelong heart health.

Why Cholesterol Matters

Maintaining a total cholesterol level below 200 milligrams per deciliter (mg/dL) is one of seven key factors of ideal cardiovascular health, according to the American Heart Association.² Cholesterol is mainly produced in the liver and circulates in the blood, carried by lipoproteins (tiny carriers that move cholesterol around your body). You’ll also find cholesterol in your diet – especially in animal products like meat, eggs, and full-fat dairy, as well as tropical oils such as palm and coconut oils. Sometimes these foods can increase cholesterol levels in the blood.³

In the bloodstream, cholesterol is transported in two major types of lipoproteins:

• LDL (Low-Density Lipoprotein): Known as “bad” cholesterol, excess LDL can lead to plaque buildup in arteries, increasing heart disease risk.⁴
• HDL (High-Density Lipoprotein): The “good” cholesterol, HDL helps remove cholesterol from the blood, transporting it back to the liver for elimination.⁴

Know Your Numbers: Cholesterol Testing

Adults aged 21 and over should get their cholesterol checked with a simple blood test every four to six years.⁵ Those with heart disease, diabetes, or a family history of high cholesterol, especially conditions like familial hypercholesterolemia, should get screened more often.⁶

This test, called a “lipoprotein profile,” measures:⁵

• LDL (bad) cholesterol;
• HDL (good) cholesterol;
• Total cholesterol; and
• Triglycerides (another blood fat linked with heart disease)

Recommended Cholesterol Levels^1,7

• LDL, or bad, cholesterol levels should be below 100 mg/dL;
• HDL, or good, cholesterol levels should be 60 mg/dL or higher;
• Total cholesterol levels should be below 200 mg/dL; and
• Triglyceride levels should be below 150 mg/dL

Everyday Solutions: Lifestyle Changes

While medications are available to treat high cholesterol, foundations of heart disease prevention and cholesterol control are the following:⁸

• A low-fat diet
• Regular physical activity

Improving nutrition by reducing unhealthy fats and increasing activity, are strategies for lowering cholesterol levels.Obesity, fueled by high-fat diets and sedentary lifestyles, affects over 40% of U.S. adults.¹⁰ Unfortunately, the average American consumes about 13.9% of daily calories from saturated fat, which is far above the Dietary Guidelines’ recommendation of less than 10%.⁹ The good news is that even modest lifestyle changes can improve cholesterol levels and support heart health.

Simple Steps for Change

Shopping Tips:

• Choose lean types of protein like white meat chicken and fish.
• Select “choice” or “select” meats rather than “prime.”
• Limit processed meats like sausage, salami, and hot dogs.

Cooking Tips:

• Broil instead of fry; drain fat from meats.
• Remove poultry skin before cooking.
• Refrigerate and skim fat from soups and stews.
• Replace tropical oils in baked goods with pureed fruit or vegetables.

Eating Tips:

• Opt for more meatless meals with vegetables and beans.
• Use low-fat or skim milk.
• Use butter substitutes.
• Eat fish twice a week.
• Limit desserts, crackers, and pastries high in trans-fat.

Every healthy choice, whether big or small, reduces your risk for high cholesterol, heart disease, and stroke. Cholesterol matters. Know your risks and take action to reduce unhealthy fats in how you shop, cook, and eat.

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