- Consistent, healthy lifestyle habits can often improve cholesterol levels.
- Eat plenty of fiber, limit saturated fats, manage stress and get enough sleep each night.
- Work closely with your health care provider for personalized advice.
High cholesterol is a major risk factor for heart disease. If left unmanaged, it can lead to plaque buildup in the arteries, increasing the risk of heart attack and stroke. The good news? Simple, everyday habits can help keep your cholesterol in a healthy range and support long-term heart health.
We spoke with registered dietitians to share four practical, evidence-based strategies to help manage cholesterol levels.
1. Eat a Fiber-Rich Diet
Fiber is trending, and for good reason. Beyond supporting digestion and gut health, fiber also plays a key role in managing cholesterol. Sarah Alsing, M.S., RD, emphasizes the importance of eating enough fiber if you have high cholesterol, noting that “fiber binds to cholesterol in the intestines, which helps to lower cholesterol levels in the body.”
Sheri Gaw, RDN, CDCES, adds that soluble fiber, in particular, can help reduce LDL (“bad”) cholesterol. She points to a large-scale review showing that diets high in soluble fiber—from foods like barley, oats and psyllium—are associated with lower LDL cholesterol.
“Eat one high-fiber food daily, like chia seeds for breakfast or beans at lunch. Then, gradually work up to having a high-fiber food at each meal,” suggests Alsing.
2. Limit Saturated Fats
While all foods can fit into a balanced diet, being mindful of saturated fat intake is especially important for managing cholesterol. One simple strategy is to swap saturated fats—such as butter, coconut oil and lard—for unsaturated fats like olive oil, avocado oil or other plant-based oils. It’s also helpful to limit foods higher in saturated fat, including fatty cuts of red meat, processed meats like bacon and sausage, and full-fat dairy products.
Although dietary cholesterol is often blamed for raising blood cholesterol, research suggests it has a smaller effect than previously believed. ”Saturated fat is a more dominant driver of high blood cholesterol levels than dietary cholesterol,” says Gaw.
3. Manage Your Stress
Your mental well-being can have a surprisingly powerful impact on your heart health. Chronic stress can trigger hormonal changes that negatively affect your cholesterol and blood lipids. When stress is ongoing, your body releases hormones like cortisol, which can elevate LDL cholesterol, lower HDL (“good”) cholesterol and promote inflammation over time. Together, these effects raise the risk of heart disease.
To help manage stress, try finding healthy coping strategies that work for you. Practices such as meditation, yoga, going for a walk with a friend or spending time in nature can support relaxation and overall well-being. Research shows that dedicated stress-management techniques may also contribute to better heart health.
4. Get Enough Sleep
Prioritizing rest may be one of the most helpful things you do for your heart. Getting enough quality sleep supports many essential bodily processes, including those involved in cholesterol regulation. Research has found a link between sleep duration and cholesterol levels, with shorter sleep (less than seven hours per night) associated with a higher risk of elevated LDL cholesterol.
To support your heart health, aim for the recommended seven to nine hours of quality sleep per night. If you experience symptoms of sleep apnea—like loud snoring, frequent nighttime awakenings or excessive daytime sleepiness—talk with a health care provider. Sleep apnea is associated with poorer heart health, including unhealthy cholesterol levels.
Know the Signs of a Heart Attack
Since high cholesterol increases the risk of heart disease, recognizing warning signs of a heart attack can be lifesaving. “I recommend knowing the signs of a heart attack and having a plan to act on them quickly if they occur,” says Maria Lucey, RDN.
This is especially important because heart attack symptoms can differ between men and women—something many people aren’t aware of. “While most of us picture the classic crushing chest pain and left arm pain, which is more typical in men, the American Heart Association and the Centers for Disease Control and Prevention show that women are far more likely to experience subtle symptoms like extreme fatigue, nausea, shortness of breath, dizziness or jaw and back pain,” Lucey explains.
Our Expert Take
Finding out you have high cholesterol can feel overwhelming, but the good news is that small, consistent changes can make a real difference. By incorporating these simple, evidence-based habits into your daily routine, you can take proactive steps to manage your cholesterol and help reduce your risk of heart disease. Remember to always work with a health care provider to create a personalized plan that’s right for you.
