Cholesterol is a waxy substance that is found in all the cells of your body. Your body needs cholesterol to function properly, but too much cholesterol can lead to health problems, especially heart disease.

High levels of cholesterol can cause plaque to build up in your arteries, which can restrict blood flow and increase the risk of heart attacks and strokes.

1. Know Your Numbers

It is important to know your cholesterol numbers so that you can take steps to lower them if necessary. Your cholesterol levels can be measured with a blood test, which is recommended for adults at least once every five years.

Your total cholesterol level should be less than 200 mg/dL, and your LDL (bad) cholesterol should be less than 100 mg/dL. Your HDL (good) cholesterol should be at least 60 mg/dL, and your triglycerides should be less than 150 mg/dL.

2. Eat a Heart-Healthy Diet

The foods you eat can have a significant impact on your cholesterol levels. Avoid foods that are high in saturated and trans fats, such as red meat, butter, cheese, and fried foods.

Instead, opt for heart-healthy foods like fruits, vegetables, whole grains, and lean proteins.

Eat plenty of high-fiber foods, like oats, beans, and flaxseed. These foods can help lower your LDL cholesterol levels. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, can also help lower your triglyceride levels.

3. Exercise Regularly

Regular exercise can help lower your cholesterol levels and improve your overall heart health. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or biking, most days of the week.

Incorporate strength training exercises into your routine to help build muscle, which can help improve your cholesterol levels and lower your risk of heart disease.

4. Quit Smoking

Smoking can increase your risk of heart disease in a number of ways, including by raising your cholesterol levels. If you smoke, quit as soon as possible to protect your heart health.

Talk to your doctor about smoking cessation options, such as nicotine replacement therapy or prescription medications.

5. Manage Your Weight

Being overweight or obese can increase your risk of heart disease and high cholesterol levels. Losing even a small amount of weight can help improve your cholesterol levels and lower your risk of heart disease.

Eat a healthy, balanced diet and exercise regularly to achieve and maintain a healthy weight. Talk to your doctor about a safe and effective weight-loss plan if needed.

6. Take Medication as Prescribed

If lifestyle changes alone aren’t enough to lower your cholesterol levels, your doctor may prescribe medication to help manage your cholesterol levels and protect your heart health.

Take your medication exactly as prescribed, and talk to your doctor if you experience any side effects or have concerns about taking the medication.

7. Monitor Your Health

Regular check-ups with your doctor are an important part of protecting your heart health. Your doctor can monitor your cholesterol levels and help you make any necessary changes to your lifestyle or medication regimen.

If you have a family history of high cholesterol or heart disease, or if you have other risk factors for heart disease, such as high blood pressure or diabetes, talk to your doctor about steps you can take to protect your heart health.