Lifestyle changes, like switching up fat sources in your diet or adding more exercise to your weekly routine, may help reduce “bad” LDL cholesterol. If those changes aren’t enough, prescription medications may be an option.

Cholesterol has a few useful purposes. Your body needs it to make hormones and healthy cells. Yet having too much of the wrong type of cholesterol can cause health problems.

If you have too much “bad” LDL cholesterol in your blood, it begins to build up inside your blood vessels as plaque. Over time, plaque can lead to clogged arteries. You want to keep your LDL cholesterol below 100mg/dL. If you have underlying health conditions, a doctor may recommend a lower LDL goal.

Your LDL may be high for several reasons, including genetics. Based on the results of a cholesterol test (lipid panel), a healthcare professional may determine that your LDL is higher than desired. If so, you can take several steps to lower it.

You can typically manage LDL cholesterol levels with diet, exercise, and other lifestyle changes. If those actions don’t reduce your LDL enough, prescription medications may also be an option. Here are five tips to help you get started.

The foods you eat play an essential role in both lowering LDL cholesterol and raising HDL (“good”) cholesterol.

Foods to avoid

As part of a heart-healthy diet, you’ll want to avoid saturated and trans fats because they increase LDL cholesterol.

You can find saturated fats in foods like:

  • red meat
  • processed meats, such as hot dogs, bologna, and pepperoni
  • full-fat dairy foods like ice cream, cream cheese, and whole milk

Trans fats are naturally found in some food products, like fats in animal products. They can also be produced synthetically through a process that uses hydrogen to turn liquid oil into solid fat. However, the Food and Drug Administration (FDA) banned artificial trans fats in December 2023.

These unhealthy fats not only raise LDL cholesterol but also lower HDL cholesterol. That’s why you should avoid them entirely, if possible.

You’ll find trans fats in foods such as:

  • fried foods
  • fast foods
  • packaged baked goods like cookies, crackers, and cupcakes

Foods to limit

Although some cholesterol in your diet is fine, try not to overdo it. Limit high cholesterol foods like:

  • butter
  • cheese
  • lobster
  • egg yolks
  • organ meats

Also, watch the amount of refined sugar and flour you eat.

Foods to include in your diet

Aim to get your fat from healthier monounsaturated and polyunsaturated sources such as:

  • fatty fish like salmon, tuna, trout, herring, and sardines
  • olive, canola, safflower, sunflower, and grapeseed oils
  • avocados
  • nuts like walnuts and pecans
  • seeds
  • soybeans

Stick with whole grains like whole wheat, brown rice, and oatmeal. Whole grains are also high in fiber, which helps to remove excess cholesterol from the body.

Round out the rest of your cholesterol-lowering diet with plenty of colorful fruits and vegetables, and lean protein like skinless chicken, beans, and tofu.

Fitness is essential for your overall health and well-being, but it can also help boost your HDL cholesterol. Try to get at least 150 minutes of moderate-intensity aerobic activity each week. That’s about 30 minutes a day for 5 days a week.

If you have limited blocks of time, break your workouts into more manageable chunks. Walk for 10 minutes in the morning, 10 minutes at lunchtime, and 10 minutes when you get home from work or school. Incorporate strength training with weights, exercise bands, or body-weight resistance at least twice a week.

Eating well and exercising more often will also help you maintain a moderate weight. If you’re overweight or have obesity, a loss of 5% to 10% of your weight may be enough to improve your cholesterol level.

In addition to reducing the amount of fat stored in your body, weight loss improves your body’s ability to regulate cholesterol. Weight loss also improves how your body processes insulin, which can improve cholesterol levels.

In addition to increasing your risk of cancer and lung disease, the chemicals in cigarette smoke damage your blood vessels and speed up the buildup of plaques inside your arteries.

Research links chronic smoking to a reduced ability to remove cholesterol from your blood. However, it also shows that quitting can help enhance HDL function and lower the risk of plaque buildup.

Quitting smoking can be very challenging, but many resources are available. Talk with a doctor about support groups or programs you can join for help.

If lifestyle changes aren’t helping to lower your LDL cholesterol enough, speak with a doctor about prescription medications that may help. Some common cholesterol-lowering drugs include:

Some of these drugs lower LDL cholesterol, while others increase HDL cholesterol. A few do both.

Work with a doctor to find a medication that works for you. If side effects are bothersome, be sure to let your doctor know. They may be able to adjust your dosage or drug protocol.

You may be able to lower your LDL cholesterol and raise your HDL cholesterol with a few lifestyle changes. This includes eating a healthy diet and getting regular exercise. If lifestyle changes aren’t enough, speak with your doctor about prescription medications.