Cholesterol: What to Know and Do

High cholesterol raises your risk of heart disease, but you can do a lot about it. This page gives clear, practical steps you can use right now: how tests work, target numbers, diet and exercise tips, and when medication might help.

Quick targets and tests

Ask your doctor for a full lipid panel — that shows total cholesterol, LDL (bad), HDL (good), and triglycerides. For most adults, aim for LDL below 100 mg/dL; if you have heart disease or diabetes, your doctor may want LDL much lower. HDL should be higher (ideally 50+ mg/dL for women, 40+ mg/dL for men). Triglycerides under 150 mg/dL is a good goal.

Testing is simple: fasting is often requested but some clinics use non-fasting panels now. Check results with your clinician and ask how your personal risk factors — age, smoking, blood pressure, family history — change those targets.

How to lower cholesterol — practical steps

Change your plate first. Cut back on processed foods, fried items, and easy sources of saturated fat like fatty cuts of meat, butter, and full-fat dairy. Swap to lean proteins, oily fish (salmon, mackerel) twice a week, lots of vegetables, whole grains, and nuts. These swaps lower LDL and help heart health.

Move more. Aim for at least 150 minutes a week of moderate activity — brisk walking, cycling, swimming. Exercise raises HDL and helps lower triglycerides. If you're short on time, small bursts (10–15 minutes) several times a day still help.

Lose weight if you need to. Even 5–10% weight loss often improves cholesterol and blood sugar. Focus on steady changes you can keep, not extreme diets you won't sustain.

Quit smoking and limit alcohol. Smoking lowers HDL and damages blood vessels. Alcohol can raise triglycerides, so keep it moderate: up to one drink a day for women, two for men, or less if you have high triglycerides.

Consider medication when lifestyle changes aren’t enough. Statins are the first-line drugs to lower LDL and reduce heart risk. Other options include ezetimibe, PCSK9 inhibitors, and newer agents for specific cases. Talk risks and benefits with your doctor, and mention all medicines you take — some drugs interact with statins.

Keep an eye on blood pressure, blood sugar, and weight — they work together with cholesterol to affect heart risk. If you have conditions like diabetes or rheumatoid disease, your target numbers may be stricter.

Track progress. Recheck your lipid panel based on your doctor’s advice — often 6–12 weeks after a medication change, then every 3–12 months once stable. Small improvements add up into real risk reduction over time.

If something about your results or treatment feels unclear, ask for plain answers: why a drug is recommended, what side effects to expect, or how much benefit you’ll likely get. Clear questions get clear answers, and that helps you stick to the plan.