Cholesterol is a type of fat that is found in your blood. While your body needs cholesterol to build healthy cells, high levels can lead to serious health problems, including heart disease, stroke, and peripheral artery disease.

Fortunately, there are several ways to lower your cholesterol levels and reduce your risk of developing these conditions.

1. Know Your Cholesterol Numbers

The first step to lowering your cholesterol levels is to know where you stand. The American Heart Association recommends that adults over 20 years of age get their cholesterol checked every four to six years. Your cholesterol levels should be:.

• Total cholesterol: Less than 200 mg/dL
• HDL (good) cholesterol: 40 mg/dL or higher
• LDL (bad) cholesterol: Less than 100 mg/dL
• Triglycerides: Less than 150 mg/dL

2. Make Heart-Healthy Lifestyle Changes

Lifestyle changes are often the first line of defense when it comes to lowering cholesterol levels. Some of the most effective ways to improve your heart health include:.

• Eating a healthy diet that is low in saturated fat and high in fiber
• Getting regular physical activity (aim for 150 minutes of moderate-intensity exercise per week)
• Maintaining a healthy weight
• Not smoking

3. Consider Medications

If lifestyle changes alone aren’t enough to lower your cholesterol levels, your doctor may prescribe medication. Some common types of cholesterol-lowering medications include:.

• Statins: These medications work by blocking a substance your body needs to make cholesterol. They can lower LDL cholesterol by up to 50 percent.
• Bile acid sequestrants: These medications bind to bile acids in your intestines, preventing them from being reabsorbed and forcing your liver to use cholesterol to make more bile. They can lower LDL cholesterol by up to 20 percent.
• Ezetimibe: This medication helps reduce the amount of cholesterol your body absorbs from the food you eat. It can lower LDL cholesterol by up to 23 percent.

4. Add Heart-Healthy Foods to Your Diet

In addition to limiting saturated fat and trans fat, adding certain foods to your diet can help lower your cholesterol levels. Some of the best heart-healthy foods include:.

• Oats and oat bran
• Barley and other whole grains
• Beans
• Eggplant and okra
• Nuts (such as almonds and walnuts)
• Fatty fish (such as salmon and tuna)
• Vegetable oils (such as canola, olive, and sunflower oil)
• Fruits and vegetables

5. Limit or Avoid Certain Foods

Just as certain foods can help lower your cholesterol levels, others can raise them. To keep your cholesterol levels in check, limit or avoid:.

Related Article Dietary Habits to Lower Cholesterol Naturally

• Saturated fat (found in red meat, full-fat dairy products, and some types of vegetable oils)
• Trans fat (found in many processed foods, baked goods, and fried foods)
• Cholesterol (found in animal products such as meat, eggs, and dairy)
• Sodium (found in many processed and packaged foods)

6. Get Enough Fiber

Fiber is an important nutrient that can help lower your cholesterol levels. Soluble fiber, in particular, can help reduce LDL cholesterol by preventing it from being absorbed into your bloodstream. Some good sources of soluble fiber include:.

• Oats and oat bran
• Barley and other whole grains
• Beans and legumes
• Fruits and vegetables (especially those with a lot of pectin, such as apples and citrus fruits)
• Nuts and seeds

7. Consider Supplements

While it’s always best to get your nutrients from food, certain supplements may help lower your cholesterol levels. Some of the most effective supplements include:.

• Plant sterols and stanols: These substances, which are found in some vegetable oils and fortified margarines, can help reduce LDL cholesterol by up to 10 percent.
• Fish oil: Omega-3 fatty acids, which are found in fatty fish and fish oil supplements, can help reduce triglycerides and raise HDL cholesterol.
• Fiber supplements: If you aren’t getting enough fiber from your diet, taking a fiber supplement may help lower cholesterol.

8. Manage Your Stress

Stress can have a big impact on your cholesterol levels. When you’re under a lot of stress, your body releases hormones that can raise your cholesterol levels. To manage stress and keep your cholesterol levels in check, try:.

• Getting regular exercise
• Meditating or practicing yoga
• Talking to a therapist or counselor
• Engaging in hobbies or other activities that you enjoy

9. Drink Alcohol in Moderation

While moderate alcohol consumption can have some heart-healthy benefits (such as raising HDL cholesterol), too much alcohol can have the opposite effect. To keep your cholesterol levels in check, limit your alcohol consumption to:.

• No more than one drink per day for women
• No more than two drinks per day for men

10. Follow Your Doctor’s Recommendations

If you’ve been diagnosed with high cholesterol, it’s important to follow your doctor’s recommendations closely. This may include taking medication, making lifestyle changes, or both.

By working closely with your doctor and taking steps to lower your cholesterol levels, you can reduce your risk of serious health problems and enjoy better overall health.