Key takeaways
Increasing your intake of monounsaturated and polyunsaturated fats, while limiting trans fats, may improve cholesterol levels and support heart health.
Lifestyle changes like maintaining a healthy weight, being more active, and quitting smoking may positively impact your cholesterol levels.
Supplements such as fish oil, psyllium, and coenzyme Q10 might help improve cholesterol, but consult a healthcare professional before starting any new regimen.
When doctors refer to “high cholesterol”, they are typically talking about low density lipoprotein (LDL) cholesterol.
There are two types of lipoproteins that carry cholesterol, fat, and fat-soluble vitamins in your blood:
Low-density lipoprotein (LDL): High levels of
may cause the build up of cholesterol deposits in blood vessel walls. This could lead to clogged arteries and an
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,
have noted some issues with this idea.
One issue is that low fat products often contain high levels of refined carbohydrates instead, which can have other negative effects on health.
Also, fats can be beneficial for us. In fact, we need some fats in order to stay healthy. But the type and amount matter.
suggests that a diet high in monounsaturated fats, such as the
, may help reduce harmful LDL cholesterol and increase healthy HDL cholesterol.
nuts, such as
,
, and
mackerel
herring
deep sea tuna, like bluefin or albacore
shellfish (to a lesser degree), including shrimp
are unsaturated fats modified by a process called hydrogenation. This process makes the
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
Excess weight or obesity can
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
that works for you.
Around
of cholesterol in your blood comes from food. The rest is produced by your body.
is a win-win for heart health. It improves physical fitness and helps prevent
, but it also reduces harmful LDL and increases beneficial HDL.
Regular
alongside aerobic exercise can provide even more benefits.
tobacco increases the risk of heart disease in several ways, including:
increasing LDL cholesterol
decreasing HDL cholesterol
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
, 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
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:
is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). However, some fish oil supplements
LDL despite reducing triglyceride levels.
is a form of soluble fiber available as a supplement and may help lower cholesterol levels.
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 LDL cholesterol, also known as “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.