Finding out that you have high cholesterol can leave you with many questions: How did this happen? What should I eat? How do I lower my high cholesterol? With more than half of all Americans diagnosed with high cholesterol, it’s an issue that should be taken seriously. Here are answers to those common questions, and ways that you can address the issue.

What causes high cholesterol?

You can blame a mix of genetics, diet and lifestyle for your high cholesterol. When we talk about lowering your cholesterol, we are referring to LDL cholesterol, which is often referred to as “bad cholesterol.” This type of cholesterol is responsible for the artery-clogging plaque that increases risk of stroke and heart attack. HDL, or “good cholesterol,” takes circulating fat to your liver to be processed, so it’s less likely to build up in your arteries. Although genetics can play a role in your LDL numbers, it’s important to look at factors that you have the ability to control. Higher body weight, lack of exercise, smoking and nutrition can all play a role.

What are some high cholesterol symptoms?

Unfortunately, high cholesterol is a silent disease, which means it has no symptoms. The only way to know if you have high cholesterol is to get a blood test from a medical provider. The side effects of high cholesterol can be serious because it builds up in our arteries as plaque, which limits blood flow to vital organs. High cholesterol can lead to chest pain, stroke or heart attack if untreated.

High-cholesterol diet guidelines

High cholesterol levels are often treated with a combination of prescription medication and diet and lifestyle changes. These healthy eating tips can help to lower your cholesterol to a safe level with or without the use of medication, depending on your individual needs. When you combine these basic high-cholesterol diet guidelines with other healthy lifestyle habits, like exercising daily, not smoking and drinking less alcohol, you’ll see your health improve and cholesterol levels return to a healthy range even faster.

Be selective with your fats.

Though it sounds backward, foods high in dietary cholesterol (such as shrimp and eggs) don’t actually seem to raise our body’s cholesterol levels. To lower your cholesterol, limit foods with saturated fats (like red meat, processed meats such as hot dogs and sausage, and cheese and other high-fat dairy items). Instead, go for leaner white meat (like chicken and turkey) and plant-based protein options (like tofu and beans), and switch over to low-fat dairy products. Additionally, you’ll want to include more heart-healthy fats from foods like salmon, avocados, olive oil, nuts and seeds, which help to improve cholesterol levels.

A step that can have an even larger impact on lowering cholesterol levels is eliminating foods made with hydrogenated fats and partially hydrogenated fats (also known as trans fats), which are highly processed fats (commonly found in shelf-stable baked foods and processed peanut butter) that are associated with increased risk for heart disease, type 2 diabetes and Alzheimer’s disease. The FDA has banned food manufacturers from adding trans fats as of January 2020, but you should still check ingredient lists and avoid products with hydrogenated or partially hydrogenated fats listed.

Up your fiber intake.

Increasing your fiber intake can help lower your cholesterol. Most of us know that fiber plays an important role in keeping our digestive systems moving along, but it can also lower cholesterol by binding to the fat in our gut, which prevents our body from absorbing it. Good sources of fiber are fruits and vegetables, whole grains (like oatmeal and brown rice), as well as beans and lentils.

Eat more whole foods.

By eating more whole foods, like fruits, vegetables, whole grains, beans and lentils, nuts and seeds and other healthy fats, there will be less room for the not-as-healthy foods that can increase cholesterol levels or contribute to other heart-related issues. Foods (and drinks) containing excess sodium and added sugars can lead to high blood pressure and weight gain, both of which are precursors to heart disease. If your diet largely consists of healthy whole foods, then those times when you’re really craving a juicy steak or that doughnut will have less of an impact.

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