Everyday Habits that Help You Manage Your Cholesterol

How to Support a Healthy Cholesterol

Your body needs cholesterol to function properly, but having too much of the wrong kind can put you at risk for certain health conditions.

Let’s take a look at how you can stay on top of your heart health and by managing your cholesterol.

What Is Cholesterol?

Cholesterol is a waxy, fat-like substance present throughout the body. While cholesterol sometimes gets bad press, it actually plays an important role in your health; your body needs it to carry out many basic functions, including:

• Building and maintaining healthy cells
• Aiding in digestion
• Supporting the development of some hormones (including sex hormones) and vitamins (like vitamin D)

Your liver produces all the cholesterol your body needs, but you can also get supplementary cholesterol from dietary sources; meat, poultry and dairy products are all sources of cholesterol.

What Is the Risk of Too Much Cholesterol?

Since your body already has the cholesterol it needs, consuming a high-cholesterol diet (think lots of red meats, full-fat dairy and ultra-processed foods) can tip the scales into unhealthy territory. When that happens, the extra lipids in your bloodstream can build up in your arteries, which can lead to blockage.

Those with high cholesterol may be at higher risk for cardiovascular conditions, including:

• Stroke
• Heart attacks
• Coronary artery disease

What Can You Do About Your Cholesterol?

Your body can manage its own cholesterol levels, but it needs the right tools to do so. Some helpful lifestyle changes you can make right now include:

• Follow a heart-healthy diet: Trans and saturated fats, which are mainly found in animal products and processed foods, increase your “bad” cholesterol, so it’s important to limit your consumption of these. Opt for a well-balanced diet that contains lots of fresh fruits and vegetables, whole grains, and lean or plant-based proteins. When cooking at home, use heart-healthy cooking oils that are low in trans fat, like olive oil.
• Get plenty of exercise: Regular exercise can increase your “good” cholesterol levels and boost your body’s ability to remove the “bad” kind, so make sure to find time to go out and get your body moving. Aim for roughly 150 minutes of moderate-intensity exercise per week, and make sure you’re incorporating both strength training and cardio work into your activity.
• Quit smoking (or vaping): Since smoking has a negative effect on “good” cholesterol, quitting can boost your body’s ability to remove bad cholesterol from your bloodstream. Smoking can have other adverse effects on the cardiovascular system, so in addition to managing cholesterol, this is an important step to take to reduce overall disease risk.

While lifestyle changes can help you manage your cholesterol, everyone’s health is different; genetics and other medical conditions can play a role, and some cases may require medication or other interventions. Talk to your doctor about treatment options that may be right for you.