What is it?
Cholesterol is a waxy substance found in your blood that’s necessary for building cells, producing hormones, and making vitamin D. While your liver produces all the cholesterol your body needs, additional cholesterol can come from certain foods.
Why is it needed?
Cholesterol is essential for maintaining cell structure and is involved in creating hormones, vitamin D, and bile acids that help digest fats. However, an excess can be harmful, especially if it leads to a buildup in your arteries, increasing the risk of heart disease.
What to do if I have high cholesterol?
If your cholesterol levels are too high, lifestyle changes can help bring them down. Steps include:
- Eating heart-healthy foods: Focus on high-fiber foods, lean proteins, and foods low in saturated and trans fats.
- Increasing physical activity: Exercise can help raise "good" HDL cholesterol and lower "bad" LDL cholesterol.
- Maintaining a healthy weight: Even a modest weight loss can help lower cholesterol.
- Avoiding smoking and excessive alcohol: These habits can affect cholesterol levels and overall heart health.
If lifestyle changes aren’t enough, a healthcare provider might recommend medication to help lower your cholesterol.
What foods are high in cholesterol?
Certain foods are naturally high in cholesterol and should be eaten in moderation if having issues with high cholesterol levels :
- Red meat (like beef and pork)
- Ultra-proccessed foods
- Deep fried foods
What foods help lower cholesterol levels?
Several foods can support lower cholesterol levels by promoting HDL (good cholesterol) or reducing LDL (bad cholesterol):
- High-fiber foods: Oats, beans, lentils, fruits, and vegetables help reduce LDL.
- Healthy fats: Foods like olive oil, avocados, nuts, and fatty fish (such as salmon) contain unsaturated fats, which can increase HDL.
For more information, visit the MedlinePlus Cholesterol Resource.