Managing Your Cholesterol
Try these simple lifestyle changes to improve your cholesterol levels
Understanding and managing your cholesterol is one of the keys to leading a healthy lifestyle. If your cholesterol is high, you’re at a greater risk for heart disease and stroke. Learning about your numbers — and making healthy changes — may help you to lower it.
Healthy change 1: Eat well
Making healthy food choices is an important way to improve your cholesterol level. It can seem to be easier said than done. But small changes can add up.
Make smart swaps
Making simple substitutions in what you eat can make it easier to lead a healthy lifestyle. Use this helpful chart to make healthy swaps during your next trip to the grocery store.
| CATEGORY | HIGH-FAT OPTION | HEALTHIER SWAP |
|---|---|---|
| Meat | 80% lean ground beef | 97% lean ground beef or ground turkey |
| Deep-fried seafood | Grilled or broiled salmon, tuna, tilapia or shrimp | |
| Dark chicken or turkey meat | White chicken or turkey meat without skin | |
| Bacon or sausage | Ham* | |
| Dairy products | Whole or 2% milk or milk products | Fat-free, or low-fat milk or milk products |
| High-fat and/or high-calorie yogurt | Low-fat or fat-free yogurt | |
| Sweets and snacks | A brownie with chocolate frosting | Apples with fat-free caramel dip |
| Potato chips and dip | Raw vegetables and fat-free dip or hummus | |
| A handful of crackers | A small handful of nuts or seeds | |
| Chocolate chip cookies | Your favorite fruit | |
| Butter | Regular stick butter | Trans-fat free liquid or tub margarine |
*High salt content; keep portion size small.
Make sense of labels
Learning how to read food labels can help you make healthier choices. While grocery shopping, bring your healthy swaps list and compare food labels along the way. Choosing foods lower in calories, saturated and trans fats may help you better manage your cholesterol.
Choose the right fats
When it comes to helping improve your cholesterol level, not all fats are created equal. It’s important to be aware of “bad” fats and “good” fats in your diet. Avoid foods high in saturated or trans fats, like fried foods, sweets, full-fat dairy products and fatty meats like sausage and bacon. Choose more “good” fats like nuts, seeds, fresh fish and avocado.
Healthy change 2: Move more
We all know that exercise can help us improve our health and lose weight. It can be hard to fit into our busy lives — but every little bit counts. Fitting in just three 10-minute sessions of exercise each day could help you to improve your cholesterol level and live a healthier life.
Here are some easy tips to help you get moving:
- Set your alarm clock just 5 minutes earlier. Try some warm-up exercises such as walking in place. Then, try some jumping jacks. Consider doing a few stretches after you’re done.
- Take the steps instead of the elevator or escalator
- If you sit all day during work, take a few 10-minute walks around the office or outside with co-workers
- Move while you watch TV — lift hand weights, do sit-ups, or walk or jog in place
Be sure to talk with your doctor before starting an exercise plan or before you start significantly increasing your activity level.
Healthy change 3: Lose weight
If you’re overweight, losing weight is one of the steps you can take to lower your cholesterol. Even losing a small amount of weight can make a difference. Use the tips provided for eating well and moving more to help you lose weight and keep it off.
Healthy change 4: Quit smoking
Cigarette smoke can raise levels of LDL, or bad cholesterol, while also lowering HDL, or good cholesterol. Quitting smoking can help lower your risk for heart disease, as well as certain cancers and breathing problems. Ask your doctor what methods to quit smoking might be best for you. You can find helpful support and resources by visiting SmokeFree.gov or calling 1-800-QUITNOW (1-800-784-8669).
Healthy change 5: Managing your medicine
Medicines can be an important part of managing cholesterol. Your doctor may suggest you take a cholesterol-lowering medicine to help improve your cholesterol level.
Sources
American Heart Association. Prevention and treatment of high cholesterol. Updated November 11, 2020. Accessed November 1, 2021.
United States Department of Agriculture. Dietary Guidelines for Americans. Accessed November 1, 2021.
Last updated: November 1, 2021.