Cholesterol is a waxy substance similar to fat found in your bloodstream. While your body needs it to build healthy cells, having too much cholesterol can raise your risk of heart problems. There are two main kinds: low-density lipoprotein (LDL), often called “bad” cholesterol, and high-density lipoprotein (HDL), known as “good” cholesterol. High cholesterol usually means excessive LDL, which can accumulate as fatty deposits in your arteries, increasing the chances of blockages, heart attacks, or strokes.

Health Risks Linked to High Cholesterol

Elevated cholesterol levels pose a serious threat to heart health. High LDL can cause plaque buildup inside arteries, narrowing them and making it difficult for blood to circulate properly. This condition, atherosclerosis, reduces blood flow to vital organs like the heart and brain, potentially leading to heart attacks or strokes. Additionally, high cholesterol may worsen high blood pressure and diabetes, adding complexity to your overall health.

Diet Tips to Help Lower Cholesterol

To bring down cholesterol, focus on eating plenty of fruits, veggies, whole grains, and lean proteins. Foods rich in soluble fiber — such as oats, beans, lentils, apples, and pears — are especially helpful in reducing LDL. Include healthy fats from olive oil, avocados, and nuts while cutting back on trans fats and saturated fats found in processed foods, red meat, and full-fat dairy. Eating fatty fish like salmon or mackerel, packed with omega-3s, can also support heart health.

Exercise and Cholesterol: What You Need to Know

Staying active can boost your “good” HDL cholesterol while lowering LDL and triglycerides. Aim for at least 150 minutes of moderate-intensity exercise, like brisk walking or cycling, or 75 minutes of vigorous activity such as running or swimming each week. Exercise benefits not only cholesterol levels but also overall heart health, weight control, and stress reduction.