How Can I Lower My Cholesterol? - Tips for Heart Health and Long-Term Wellness

What you eat plays a major role in your cholesterol levels.

Try to:

• Increase fiber with fruits, vegetables, oats, and beans
• Choose healthy fats like those in avocados, olive oil, and nuts
• Limit saturated fats found in red meat, full-fat dairy, and fried foods
• Avoid trans fats often found in packaged snacks or baked goods
• Eat more omega-3s, which can help lower triglycerides (found in salmon, flaxseeds, and walnuts)

🥗 Pro tip: Aim for color on your plate! The more natural color from fruits and vegetables, the better for your heart.

Physical activity helps raise HDL (good cholesterol) and lower LDL (bad cholesterol).

Start small:

• Aim for 30 minutes of moderate exercise (like walking, swimming, or cycling) most days
• Even short bursts of movement throughout your day can help
• Try resistance training or yoga for added strength and stress relief

Carrying extra weight, especially around the midsection, can raise cholesterol and blood pressure.

But you don’t need to aim for perfection. If you are overweight, losing just 5–10% of your body weight can lead to meaningful heart health improvements.

• Smoking lowers HDL and damages blood vessels. Quitting makes a huge difference
• Alcohol should be limited to 1 drink/day for women, 2 for men
• If you need help quitting smoking, talk to your provider about support options, including St. Mary’s Freedom from Smoking class

Many people don’t know they have high cholesterol because it doesn’t cause symptoms. That’s why routine lab work is essential, especially if you have a family history of heart disease.

Ask your primary care provider about:

• Your personal risk
• How often you need cholesterol checks
• Whether medication might help alongside lifestyle changes

Cholesterol labs are quick and relatively pain-free. A small amount of blood is collected, and results are often available within 2-3 days (if not sooner!) and are easy to interpret and understand. Most offices offer your blood work with a note from your doctor regarding your levels, and show you where you fall within the acceptable range spectrum in your test results.