High cholesterol — what matters and what to do first

High cholesterol doesn’t always feel like anything, but it raises your risk for heart attack and stroke. The good news: small, focused changes often cut LDL (the “bad” cholesterol) quickly. Here’s a straightforward plan you can start today and maintain long term.

Know your numbers and why they matter

Ask your doctor for a lipid panel. Key targets most providers use: LDL under 100 mg/dL is ideal for most people; 130–159 is borderline high; 160–189 is high; 190+ is very high. HDL (good cholesterol) is better when higher — aim for above 40 mg/dL for men and 50 mg/dL for women. Triglycerides should sit below 150 mg/dL. Your overall risk also depends on age, blood pressure, smoking status, diabetes, and family history.

Simple changes that lower LDL

Cut saturated and trans fats. Swap butter, fatty red meat, and processed snacks for lean proteins, olive oil, and whole foods. Eat soluble fiber every day — oats, beans, lentils, apples, and psyllium help pull cholesterol out of your body.

Add plant sterols or stanols if you can. Foods or supplements that provide about 2 grams a day can lower LDL by roughly 5–15% over a few weeks. Fatty fish twice weekly gives you omega-3s, which help triglycerides and overall heart health.

Move more. Thirty minutes of brisk walking most days, or 150 minutes of moderate activity per week, raises HDL and helps shrink LDL. Even small weight loss — 5–10% of body weight — makes a measurable difference.

Quit smoking and limit alcohol. Smoking lowers HDL and damages arteries. If you drink, keep it moderate: up to one drink a day for women, two for men.

Consider supplements carefully. Some people try berberine, red yeast rice, or high-dose fish oil. Red yeast rice can act like a low-dose statin and may carry similar risks — always tell your doctor before trying these, especially if you take other meds.

When meds are a smart move

If lifestyle changes don't hit your target or if your risk is high (diabetes, prior heart disease, or very high LDL), medications are often recommended. Statins are the first choice and they cut heart attack risk; alternatives include ezetimibe or PCSK9 inhibitors when needed. Your doctor will weigh benefits, side effects, and drug interactions.

Need help navigating medications, supplements, or lifestyle plans? We have guides on weight loss meds (Xenical Orlistat), diabetes alternatives like berberine, and buying vitamin D safely online — all useful when cholesterol intersects with other health issues. Talk openly with your clinician, bring your numbers, and make a plan that fits your life. Small, consistent steps usually win.