5 simple ways to lower your cholesterol

Increasing fiber in your diet can help lower cholesterol levels.

Cholesterol is in every cell in your body and in many foods, including red meat, shellfish, chicken, full-fat dairy and eggs.

The body needs this waxy, fat-like substance for healthy digestion and to make important hormones. But having too much cholesterol in your body can raise your risk of heart disease and stroke. Nearly 86 million adults in the U.S. age 20 or older have high cholesterol levels, according to the Centers for Disease Control and Prevention.

In honor of World Heart Day, let's look at ways to lower cholesterol.

What is cholesterol?

Cholesterol is a substance that's made in the liver and moves through the body on lipoproteins. Some lipoproteins are designed to move cholesterol from the liver throughout the body. These are called low-density lipoproteins (LDLs, aka "bad" cholesterol). Others are designed to move cholesterol out of the body — these are called high-density lipoproteins (HDLs, aka "good" cholesterol).

The liver makes all the cholesterol the body needs. However, many of the foods we eat not only contain additional cholesterol but also prompt the body to make even more of the "bad" low-density lipoprotein. This can result in a buildup of cholesterol in the arteries that's called plaque. High cholesterol and plaque are risk factors for the development of heart disease and other health conditions.

Ways to lower cholesterol

What can you do? Here are some practical, evidence-backed ways to lower cholesterol:

1. Swap your fats

Not all fats are created equal. To keep your cholesterol levels in the healthy range, opt for monounsaturated fats, such as avocado or olive oil, instead of saturated fats like butter or ghee. Swap out red meat (which is high in saturated fat) for lower-fat options such as chicken or fish, which contains healthy omega-3 fatty acids and can help lower other risk factors for heart disease. While it's not necessary to completely avoid saturated fats (some naturally occurring saturated fats are fine in moderation), even small, consistent changes can lower your risk.

Trans fats, also called partially hydrogenated oils (PHOs), raise LDL levels and lower HDL levels. They're considered the worst kind of fat for heart health. While the Food and Drug Administration has banned manufacturers from adding PHOs to foods, some foods still contain trans fats, especially fried foods, shortening, margarine and commercially made doughs or baked goods. It's best to avoid trans fats altogether.

2. Boost your fiber intake

Eating well goes beyond choosing which fats to use. Increasing fiber — especially soluble fiber — can help lower cholesterol levels too. These include oats, nuts, beans, fruits and vegetables. The recommended fiber intake is 25‐28 grams a day for women and 31‐34 grams for men.

3. Keep moving

A sedentary lifestyle is a major contributing factor to heart disease and high cholesterol. Regular exercise can help raise beneficial HDL cholesterol levels, lower blood pressure, reduce excess weight and manage stress.

For best results, experts recommend a combination of exercise: aerobic exercise to raise your heart rate, weight-bearing exercise to build muscle and stretches to keep you flexible. Start slow, but aim for at least 30 minutes five days a week.

4. Manage stress

Studies link stress to cholesterol levels and heart health. When stressed, the body releases certain hormones like adrenaline and cortisol, which may raise cholesterol levels. Stress can also increase the urge to eat high-carbohydrate comfort foods — like potato chips or cookies — which are high in unhealthy fats that raise cholesterol. Long-term stress can also reduce energy and motivation to stick with healthy habits.

Managing stress can come in many forms, including exercise, meditation, talking to a counselor, getting outdoors or spending time with friends, family and community. Regularly participating in a hobby or activity you enjoy and maintaining a good sleep routine are other ways to relieve stress. But some coping mechanisms — like drinking, smoking or overeating — increase stress and raise cholesterol levels. Find healthy stress management strategies that make you feel good and fit your lifestyle.

5. Know your numbers

Healthy adults and even children and adolescents should have their cholesterol levels checked every few years — more often for those with risk factors for heart disease, including family history, diabetes or obesity. A blood test, called a lipid panel, is the most common way to check cholesterol levels.

A lipid panel will show your total cholesterol as well as amounts of LDL and HDL. For most people, total cholesterol should be 200 or lower, with an LDL level of less than 100 mg/dL and an HDL of more than 40 for men or 50 for women. If you have cardiovascular disease, your numbers should be lower, so discuss this with your doctor. Doctors look at these numbers along with other factors — such as blood pressure, family history and other health conditions — to estimate overall risk for heart attack and stroke.

Sometimes healthy habits aren't enough to bring down cholesterol levels into a recommended range. In this case, your doctor may prescribe medications that help control cholesterol. The most common of these are statins, which work in the liver and bring down LDL and triglyceride levels while boosting HDL cholesterol.

A healthy lifestyle, including eating healthy foods, exercising and managing stress works in conjunction with medications to improve cholesterol numbers.