The #1 Habit to Break for Better Cholesterol

If you have high cholesterol, chances are you’ve been overwhelmed with loads of conflicting information about how to lower your numbers. But there’s one habit that’s key to your success, namely, cutting back on foods that are high in saturated fat. 

Why does saturated fat spell bad news for cholesterol? This fat, found in large quantities in red meat, full-fat dairy, butter, ghee and fried foods, prompts your liver to churn out artery-clogging LDL cholesterol.

For healthy cholesterol levels, swap red meat for leaner proteins like chicken, turkey, fish and legumes. “Instead of butter, use extra-virgin olive oil and avocado oil,” says Lisa Andrews, M.Ed., RD, LD, a registered dietitian and owner of Sound Bites Nutrition. “Research suggests this may help reduce the risk of cardiovascular disease.”

And don’t worry, it’s not that you can never have a burger and fries again. But enjoying them on occasion instead of every day—and as part of a diet that’s low in overall saturated fat—can significantly improve cholesterol. 

What Is High Cholesterol?

Cholesterol is a fat-like substance that travels via your bloodstream throughout your body. Despite its negative image, cholesterol isn’t all bad. In fact, your body needs some cholesterol for important jobs like making hormones, vitamin D and substances that help you digest food.

You’ve probably heard of LDL cholesterol (usually referred to as the unhealthful kind) and HDL cholesterol, which is more beneficial. How do they differ? LDL carries cholesterol that can build up in your arteries, potentially leading to artery-blocking plaques. HDL, on the other hand, ferries cholesterol out of your blood vessels and back to your liver. So, higher HDL levels may lower your risk of heart disease and stroke, while high LDL levels increase your risk.  

“High cholesterol is most often silent and undiagnosed,” says Marjorie Nolan Cohn, M.S., RD, LDN, a registered dietitian and clinical director for Berry Street. “The first line of action is knowing what your levels are.” That begins with blood work at your annual physical. “Routine blood work keeps your health top of mind and is an important resource that provides you and your health care providers with information about how your diet and lifestyle may be impacting your cholesterol levels,” says Cohn. In addition to cholesterol, your health care provider will likely also measure your triglycerides. These are fats in the bloodstream that can also increase your risk of heart disease.

High cholesterol is defined as total cholesterol greater than 200 mg/dL. Ideally, readings should fall within the following limits, according to the Centers for Disease Control and Prevention:

• Total cholesterol: Roughly 150 mg/dL
• LDL cholesterol: About 100 mg/dL 
• HDL cholesterol: At least 40 mg/dL for men and 50 mg/dL for women 
• Triglycerides: Less than 150 mg/dL

Other Strategies to Lower Cholesterol

Too much saturated fat isn’t the only thing that can raise your cholesterol. These other nutrition and lifestyle changes can also help keep your number in check.

• Fill Up on Fiber. Research shows that eating a high-fiber diet may lower LDL and total cholesterol. How does it work? “Fiber binds to cholesterol and helps flush it out of the body as waste,” says Salma Alsibai, RD, an Ohio-based registered dietitian. 

Plant-based foods like fruits, vegetables, whole grains, nuts and legumes are all excellent high-fiber choices. “Adding more fiber to your diet might include a side of fruit at breakfast, swapping out a serving of refined grains for whole grains, or topping your salad with hemp seeds or flax seeds,” says Alyssa Smolen, M.S., RDN, CDN, a New Jersey-based community dietitian.

• Eat More Fish. This staple of the heart-healthy Mediterranean diet is a top source of heart-supporting omega-3 fats and anti-inflammatory nutrients. Studies show that eating fish may reduce LDL cholesterol and may lower markers of inflammation in people at high risk for heart disease., No wonder it’s our top protein for heart health!

To get your two weekly recommended servings, try our Fish Taco Wraps or this Salmon Rice Bowl inspired by the viral TikTok trend.

• Minimize Added Sugars. Many of us consume too much added sugar, whether from sugar-sweetened beverages or processed sweets and snacks. The American Heart Association recommends limiting added sugars to less than 6% of daily calories (about 6 teaspoons per day for women and 9 for men).

Instead, check out these dietitian-approved No-Sugar-Added Snacks from Trader Joe’s. 

• Limit Alcohol. Heavy drinking is associated with higher LDL and triglyceride levels. “If you’re working on lowering your cholesterol, breaking up with alcohol might be in order,” says Julie Lichtman RD, LDN. “It can go a long way in giving your heart a break, and you’ll get the most out of your cholesterol-lowering efforts. Plus, your body and brain will thank you for it!”

For a nonalcoholic alternative, swap out those evening drinks with one of these festive mocktails. 

The Bottom Line

Lowering your cholesterol doesn’t have to be complicated. Reducing your saturated fat intake is a great place to start. To trim saturated fat, swap fatty meats for leaner and plant-based proteins, and trade butter for heart-healthy extra-virgin or avocado oils. But don’t stop there. Once you’ve successfully made those changes, you can add in more tweaks, like eating more fiber and fish and limiting added sugars and alcoholic drinks. Over time, these small changes can make a big difference in your cholesterol and heart health!