9 Top Lifestyle Changes to Lower Your Cholesterol

Hypercholesterolemia, better known as high cholesterol, is incredibly common. The Centers for Disease Control and Prevention (CDC) estimates that over 25 million US adults have high cholesterol, and it’s one of the leading causes of heart disease, heart attacks, and stroke.

But here’s the good news: your diet and habits have a surprisingly powerful influence on your cholesterol levels! With smart choices, you can improve your cholesterol numbers and support your heart health long-term.

Let’s explore how cholesterol works, what you can eat and do to change it, and how diet and medication can go hand in hand for better heart health.

What is cholesterol, and how does it work?

Cholesterol is a waxy, fat-like substance. It’s made by your liver and can also be found in some foods. Cholesterol travels through your bloodstream in tiny particles called lipoproteins, and there are a few different types:

• LDL (low-density lipoprotein): Often called bad cholesterol, LDL can deposit cholesterol in your artery walls, leading to buildup called plaque. Too much plaque narrows arteries and makes it harder for blood to flow, increasing your risk of heart attack and stroke. The lower your LDL number, the better; ideally, it should be 100mg/dL or less.
• HDL (high-density lipoprotein): This is commonly referred to as “good cholesterol”. It helps carry extra cholesterol back to your liver, where it’s broken down and removed from the body. An ideal HDL number is usually around 40 mg/dL (or higher) for men and 50 mg/dL( or higher) for women.
• Triglycerides: Triglycerides are another type of fat in your blood. High triglyceride levels are usually a result of consuming too much sugar or alcohol, and can raise your risk for heart disease when combined with high LDL or low HDL.

9 lifestyle changes to help lower cholesterol

Lowering your cholesterol doesn’t have to be overwhelming! The evidence-based habits below are all examples of small changes that can help you support healthier cholesterol levels over time.

1. Focus on heart-healthy eating, not a strict diet.

You don’t necessarily need a complicated meal plan to improve your blood cholesterol. A healthy diet for lowering cholesterol starts with eating foods that contain healthier fats and cholesterol-lowering properties.

Tips for choosing the right fats include:

• Limit saturated fat found in red meat, full-fat dairy products, coconut oil, palm oil, and some baked goods. These can raise LDL cholesterol.
• Completely avoid trans fat often found in packaged snacks or some margarine.
• Choose unsaturated fats like olive oil, canola, vegetable oil, and polyunsaturated fats from nuts and seeds. These support better cholesterol balance.

Cholesterol-lowering foods include:

• Foods high in fiber, like lentils, kidney beans, chickpeas, soybeans, brown rice, and whole grains. The fiber in these foods can attach itself to cholesterol and help remove it from the bloodstream.
• Foods high in sterols and stanols (found in fruits, vegetables and whole grains.) These natural compounds help block cholesterol absorption. They’re especially high in broccoli, avocado, cauliflower, carrots, vegetable oils, and whole grains like rye or wheat.

2. Add more plant-based meals to your routine.

Plant-focused eating doesn’t mean giving up meat completely. However, meat is more likely to contain LDL–raising fats than vegetables are. Even swapping a few meat-based meals per week for plant-focused options can improve cholesterol levels.

• Try a lentil soup, chickpea salad, or tofu stir-fry.
• Replace high-fat meat (like bacon or ribeye) with lean meats like chicken or fish, or plant-based proteins like tempeh or tofu.

3. Move your body more often.

You don’t need to pay for gym membership to lower your cholesterol levels. But what is important is getting plenty of physical activity throughout the week. Regular movement can raise HDL (the good cholesterol, lower LDL and triglycerides, support healthy blood pressure, and reduce the risk of a heart attack.

According to the Centers for Disease Control and Prevention (CDC), the weekly exercise goal for adults should be:

• 150 minutes of moderate exercise (like brisk walking, going for a casual bike ride, swimming laps or dancing) or
• 75 minutes of vigorous exercise (like running, jumping rope, tennis, or high-intensity interval training (HIIT))

If you’re not sure where to start, consider easing into an exercise routine with cozy cardio or a 10-minute walk after dinner. Even small amounts of movement add up!

4. Maintain a healthy weight (even small changes count).

You don’t need to reach a “perfect” number on the scale to see benefits. Losing even 5–10% of your body weight can improve your cholesterol levels and reduce your risk factors for heart disease and high blood pressure.

Some small changes you can make include:

• Eating smaller portions and waiting for a few minutes to assess how full you’re feeling before eating more
• Swapping sugary snacks for fruit or nuts
• Choosing low-fat cooking techniques like baking or grilling, rather than frying

5. Choose your cooking oils and fats wisely.

Not all oils are created equal. Some types of oils are high in saturated fat, which can raise your LDL and triglyceride levels. Instead, try to opt for oils that support heart-healthy cholesterol numbers.

The best oils for a lower-cholesterol lifestyle include:

• Olive oil
• Canola oil
• Vegetable oil
• Polyunsaturated fats like safflower or sunflower oil

Oils to avoid while lowering your cholesterol include coconut oil and palm oil, as both are high in saturated fat despite being popular “natural” choices.

6. Talk to your doctor about cholesterol-friendly supplements.

Some people may benefit from supplements that support lower cholesterol, including:

• Omega-3 fatty acids
• Plant sterols/stanols
• Soluble fiber supplements (like psyllium)

However, you should always talk to your provider before taking a supplement to make sure that it won’t interact with any medications that you’re taking or have an unintended effect on any medical conditions you might have.

7. If you smoke, quit.

A number of studies have found that quitting smoking can significantly raise your HDL (the good cholesterol) in as little as 30 days after you put down your vape or cigarettes.

The benefits don’t stop there, either. Smoking can cause blood vessel inflammation, which makes it easier for fats and plaque to build up and increases your risk of a heart attack or stroke. So by quitting, you’re helping to improve both your HDL levels and your overall heart health.

Struggling to quit? Talk to your doctor about smoking cessation medications or other strategies that can help with cravings.

8. Make sure you’re getting enough sleep.

Most adults need between 7-9 hours of sleep per night. If you’re not getting enough zzz’s, you may want to think about ways to get to bed earlier or improve your sleep quality. Why? Because research shows that there may be a correlation between sleep quality and cholesterol levels!

A 2023 study of over 37,000 people found that those who got 6 or fewer hours of sleep per night were more likely to have high cholesterol. And in another study, participants who slept for 8 or more hours a night had the highest HDL (good cholesterol) numbers.

So while it can be easy to brush off bedtime to watch another episode of your favorite TV show or read another chapter of your book, remember that high-quality sleep can have a positive impact on your cholesterol and overall health.

9. Talk to a doctor.

For some people, lifestyle changes alone may not be enough to reach safe cholesterol levels. That’s where medications, like statins or other cholesterol-lowering treatments, may be helpful. That’s where a licensed clinician can assist. They’ll be able to review your cholesterol levels, evaluate your risk of heart disease, and determine whether or not medication is appropriate.

How Sesame can help

A high cholesterol diagnosis can feel overwhelming. If you’re not sure where to start or want guidance on whether you need medication, a Sesame provider can help as soon as today. During an online high cholesterol visit, you can discuss your diet, review your lab results, and get personalized advice or prescriptions if needed to support your journey toward better heart health.

If you’re worried that you may have high cholesterol or have a family history of high cholesterol, Sesame makes it easy to get the answer you need! Just book an online lab order visit on Sesame. During the visit, your provider can order a lipid panel to a testing facility near you if appropriate. Once your results are ready, your provider can walk you through your numbers and help you decide on next steps, from dietary changes to medications when appropriate.