Typical daily cholesterol dietary intake for a man in the United States is 307 mg. [15] Most ingested cholesterol is esterified, which causes it to be poorly absorbed by the gut. The body … · Cholesterol is a waxy, fat-like substance that's found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help … · The body needs some cholesterol to build healthy cells. But high cholesterol can raise the risk of heart disease. Lifestyle changes can help. · High cholesterol often has no symptoms, but can lead to serious health issues. Learn about HDL and LDL cholesterol, risk factors, and treatment. · There are two main types of cholesterol: low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and high-density lipoprotein (HDL) cholesterol (the "good" cholesterol). · Learn about cholesterol levels, what is good and bad cholesterol, the difference between LDL and HDL cholesterol, and more. · Learn more about what cholesterol is, how it affects the body, and how it is measured. Cholesterol is a fat-like, waxy substance that helps your body make cell membranes, many hormones, and vitamin D. The cholesterol in your blood comes from two sources: the foods … · Total cholesterol, the total amount of cholesterol in your blood based on your HDL, LDL, and triglycerides numbers. Learn more about LDL and HDL cholesterol and triglycerides. Your cholesterol levels show how much cholesterol is in your blood. Your HDL is the one number you want to be high (ideally 60 to 80). Your LDL should be below 100. · Here are some foods to improve your cholesterol and protect your heart. Can a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple tweaks to your diet — along with exercise and other heart-healthy habits — might help you lower your cholesterol. · Limit trans and saturated fats (like butter and red meat), watch foods high in cholesterol, and focus on fiber and healthy fats from vegetables, fruits, whole grains, nuts, fish, and olive oil. · Some high-cholesterol foods, like eggs, can be safely eaten in moderation. Sardines are rich in nutrients like omega-3 fatty acids, which can help protect your heart. Grass-fed beef has less fat and cholesterol compared to grain-fed beef. Limiting saturated fats in your diet, along with getting regular exercise and engaging in other healthy practices, may help lower the amount of low-density lipoprotein (LDL) in your blood.Lipoproteins carry cholesterol, fat, and fat-soluble vitamins in your blood. There are two types:•Low-density lipoprotein (LDL): High levels of LDL, or “bad” cholesterol, may result in cholesterol deposits in blood vessel walls. This could lead to clogged arteries and an increased risk of heart attacks.•High-density lipoprotein (HDL): HDL, or “good” cholesterol, helps carry cholesterol away from blood vessel walls. Due to this, it helps prevent the conditions mentioned above.Your liver produces as much cholesterol as your body needs. Yet several factors may influence these levels, including: See full list on healthline.comSome people recommend an overall low fat diet for weight loss, but research is mixed on its effectiveness in managing blood cholesterol, according to experts. In contrast, there’s strong evidence that a diet high in monounsaturated fats, such as the Mediterranean diet, helps reduce levels of harmful LDL and increase levels of healthy HDL.Here are a few great sources of monounsaturated fats:•olive oil•nuts, such as almonds, cashews, and pecans•canola oilSee full list on healthline.comResearch from 2018 shows that polyunsaturated fats reduce LDL cholesterol and decrease the risk of heart disease.Polyunsaturated fats may also reduce the risk of metabolic syndrome and type 2 diabetes.Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. They’re found in fatty seafood and fish oil supplements, such as:•salmon•mackerel•herringSee full list on healthline.comTrans fats are unsaturated fats that have been modified by a process called hydrogenation. This makes the unsaturated fats in vegetable oils more stable. The body handles trans fats differently than other fats, and not in a good way. Trans fats increase LDL and total cholesterol while decreasing beneficial HDL.Foods that commonly contain trans fats include:•margarine and shortening•pastries and other baked goods•some microwaveable popcornSee full list on healthline.comSoluble fiber is a type of fiber that is abundant in plants and whole grains. Prioritizing whole grains can help lower LDL cholesterol levels and may have a protective effect against cardiovascular diseases.Some of the best sources of soluble fiber include:•oat cereals•beans and lentils•Brussels sprouts•fruitsSee full list on healthline.comExercise is a win-win for heart health. Not only does it improve physical fitness and help prevent obesity, but it also reduces harmful LDL and increases beneficial HDL.The American Heart Association (AHA) advises that 150 minutes of moderate aerobic exercise per week is enough to lower cholesterol levels.See full list on healthline.comHaving excess weight or obesity can increase your risk of developing high cholesterol levels. Losing weight, if you have excess weight, can help lower your cholesterol levels.Overall, weight loss has a double benefit on cholesterol by decreasing harmful LDL and increasing beneficial HDL. Consider working with a doctor to determine a nutrient-dense diet and sustainable weight management plan that works for you.See full list on healthline.comSmoking tobacco increases the risk of heart disease in several ways, including:•increasing LDL•decreasing HDL•increasing cholesterol buildup in arteries•affecting cholesterol transportation and absorptionGiving up smoking, if possible, can help reverse these harmful effects. A doctor can help you create a plan to quit smoking that’s best for you.See full list on healthline.comAlcohol’s role in providing heart-protective benefits is a controversial topic. According to a 2020 review of studies, some research indicates that when consumed in moderation, alcoholic drinks can increase good HDL cholesterol and reduce the risk of heart disease.Yet the Centers for Disease Control and Prevention (CDC) and AHA disagree. The AHA does not recommend drinking wine or any other alcoholic beverage specifically to lower your cholesterol or improve heart health. Both organizations say there’s no credible research linking alcohol and improved heart health.See full list on healthline.comMultiple types of supplements show promise for managing cholesterol. Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they’re absorbed by your body like cholesterol.According to a 2018 research review, clinical studies show that taking 1.5–3 grams of plant sterols or stanols daily can reduce LDL concentration by 7.5–12%.See full list on healthline.comAug 4, 2025 · Eating certain foods regularly can help lower cholesterol and protect your heart health. Foods like barley, oatmeal, beans and apples help lower "bad" LDL cholesterol. Healthy fats in nuts, avocados and salmon may boost "good" HDL cholesterol. · Incorporating healthy fats from sources like olive oil, fish, avocados, nuts, and seeds, along with increasing fiber intake through whole grains, fruits, vegetables, and legumes, can help improve... · Eating certain foods regularly can help lower cholesterol and protect your heart health. Foods like barley, oatmeal, beans and apples help lower "bad" LDL cholesterol. Healthy fats in nuts, avocados and salmon may boost "good" HDL cholesterol. · Incorporating healthy fats from sources like olive oil, fish, avocados, nuts, and seeds, along with increasing fiber intake through whole grains, fruits, vegetables, and legumes, can help improve...
