What Is Cholesterol & Is It a Health Concern in 2025?
Cholesterol is a fatty, waxy substance that plays a vital role in our body, helping produce hormones, vitamin D, and bile acids for digestion. While “good” cholesterol (HDL) is necessary for proper bodily function, too much "bad" cholesterol (LDL) can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke1.
Maintaining a balance between good and bad cholesterol is key. HDL, or “high-density lipoprotein” is the good kind, as opposed to low-density lipoprotein. HDL helps remove excess cholesterol from the bloodstream, reducing the risk of cardiovascular issues. Thankfully, unless your family has a history of high cholesterol, lowering LDL and boosting HDL cholesterol levels might be achievable with some lifestyle changes.
A healthy diet, regular exercise, weight loss, and avoiding smoking can improve cholesterol levels. By understanding cholesterol’s role and taking proactive steps, you can better manage your heart health and reduce the risk of serious health problems. Learn everything you need to know about cholesterol now.
What Is Cholesterol & Where Does It Come From?
Cholesterol is a fatty, waxy substance important to human health. It’s transported through the bloodstream by lipoproteins, which are made of fats and proteins. There are 5 types of lipoproteins: LDL, HDL, VLDL, IDL, and chylomicrons2.
The 2 most important types your doctor focuses on are HDL-C (high-density lipoprotein cholesterol) and LDL-C (low-density lipoprotein cholesterol). Cholesterol is essential for creating hormones like estrogen, testosterone, and cortisol. It also supports vitamin D production when your skin is exposed to sunlight3.
Cholesterol helps make bile acids, which are necessary for digesting fats. It’s a key part of cell membranes, giving them both stability and flexibility. Cholesterol also regulates proper cell function1.
Your liver and intestines make up about 10% of your total cholesterol each3. Every cell in your body can also synthesize cholesterol1.
Previously, some scientists thought cholesterol from food affected blood cholesterol levels4. However, recent studies show no direct link between dietary cholesterol and blood cholesterol5. As a result, the way cholesterol is absorbed from food remains unclear6.
Low-Density Lipoprotein Cholesterol vs. High-Density Lipoprotein Cholesterol
Cholesterol comes in 2 main types: LDL-C ("bad" cholesterol) and HDL-C ("good" cholesterol)7. LDL-C is linked to plaque buildup in arteries, raising heart disease risk. HDL-C helps remove excess cholesterol from your bloodstream.
Doctors assess heart disease risk by looking at the ratio of LDL-C to HDL-C. Both levels matter, but how they interact is equally important. Higher HDL-C is especially helpful if LDL-C levels are high, while lowering LDL-C is key for those with low HDL-C8.
The balance between LDL-C and HDL-C provides a clearer picture of heart health than focusing on one alone. Targeting both levels can help manage heart disease risk more effectively9. LDL-P (low-density lipoprotein particle number) offers an even better measure of risk by tracking the number of particles in your bloodstream10.
LDL-C & HDL-C: Key Differences
Here's a table highlighting the key differences between LDL and HDL:
| LDL (Low-Density Lipoprotein) | HDL (High-Density Lipoprotein) | |
| Nickname | "Bad" cholesterol | "Good" cholesterol |
| Function | Carries cholesterol to arteries, contributing to plaque buildup | Carries cholesterol away from arteries to the liver for excretion or recycling |
| Effect on Heart Health | Can lead to atherosclerosis, increasing the risk of heart disease and stroke | Helps remove excess cholesterol, reducing the risk of heart disease and stroke |
| Ideal Levels | Lower levels are better (under 100 mg/dL) | Higher levels are better (above 60 mg/dL) |
| Impact of High Levels | High levels are linked to heart disease, stroke, and other cardiovascular problems | High levels are protective against heart disease |
| Composition | Contains more cholesterol and less protein | Contains more protein and less cholesterol |
| Size | Larger, less dense particles | Smaller, denser particles |
| Source | Primarily produced in the liver and intestines | Produced in the liver and intestines |
What Causes High Cholesterol (LDL-C)?
High levels of LDL-C in your blood can result from a variety of factors. Genetics often play the most significant role, as some people inherit genes that naturally lead to higher LDL-C levels. Lifestyle choices, such as a diet high in saturated and trans fats, can further contribute to elevated levels1.
A sedentary lifestyle and chronic stress are also linked to increased LDL-C. Additionally, certain medications and medical conditions, like nephrotic syndrome and hypothyroidism, may cause higher LDL-C levels. However, the most common cause of high LDL-C is a combination of genetics and lifestyle factors, including insufficient exercise and an unhealthy diet11.
How Does High LDL-C Affect Your Health?
There are several risks of high LDL cholesterol. Here are the potential issues you could face if your LDL-C level is too high12:
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Cardiovascular disease: High cholesterol contributes to plaque buildup in the arteries, raising the risk of heart disease and stroke.
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Stroke: High LDL cholesterol can clog arteries leading to the brain, blocking blood flow and increasing stroke risk.
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Diabetes: Diabetes can lower good cholesterol (HDL) and raise bad cholesterol (LDL), increasing the chances of heart attack and stroke.
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Artery disease: High cholesterol can cause peripheral artery disease (PAD), narrowing arteries and limiting blood flow to other parts of the body.
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High blood pressure: High blood pressure can damage blood vessels, allowing LDL cholesterol to build up, narrowing arteries and increasing the risk of serious health conditions.
How to Lower LDL Cholesterol Levels
Lowering your LDL cholesterol levels is a smart approach for better health. Here are some practical ways you can accomplish this.
Disclaimer: But before you take any steps to alter your health in any way, including attempting to lower your LDL cholesterol, please consult with your doctor. They will help you confirm that these are the right steps for your personal situation!
Talk to Your Doctor
The first step in managing high LDL cholesterol is to speak directly with your doctor. Avoid acting on advice from blogs, forums, or YouTube videos without first consulting a medical professional, regardless of how credible the sources seem.
Your doctor can help identify any underlying health issues contributing to your high LDL cholesterol and provide personalized treatment options. That said, here are some steps you can take:
Avoid These Foods to Lower Your LDL Cholesterol
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Saturated fats: Reducing saturated fats, found in red meat and full-fat dairy, can help lower your LDL cholesterol levels13.
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Trans fats: Avoid trans fats, which are found in margarine, store-bought cookies, and some processed foods, as they can raise your cholesterol14.
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Processed (or ultra-processed) foods: Items like fast food, sweets, and highly processed foods can all result in high LDL cholesterol. In addition to saturated fat, sugars may have an effect on cholesterol15.
Best Foods to Eat to Lower LDL Cholesterol
| Food | How It Helps Lower LDL Cholesterol |
| Omega-3 fatty acids | Found in salmon, walnuts, and flaxseeds16. Improves heart health and reduces triglycerides17. |
| Soluble fiber | Foods like oatmeal, apples, and kidney beans reduce cholesterol absorption and can lower LDL by up to 5–10%18. |
| Whey protein | Found in dairy; studies show it lowers LDL and total cholesterol19. |
| Almonds and other nuts | Improves cholesterol levels and protects heart health (consume in small amounts due to high calorie content)20. |
| Avocados | Rich in healthy fats and fiber; boosts HDL and may lower LDL levels21. |
| Olive oil | Provides heart-healthy monounsaturated fats that may lower LDL and reduce heart attack risk22. |
| Plant sterols and stanols | Found in fortified foods like orange juice23. Lowers LDL by 5–15%24. |
Exercise Regularly
Regular physical activity plays a key role in managing LDL cholesterol levels. Exercise helps raise HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides. Aim for at least 30 minutes of moderate-intensity exercise most days, such as brisk walking, swimming, or cycling25.
Incorporating strength training can further reduce LDL cholesterol while improving overall heart health. Beyond lowering cholesterol, regular exercise supports cardiovascular health, reduces stress, and helps maintain a healthy weight26.
Stop Smoking Tobacco Products
There’s no denying that quitting smoking is one of the best things you can do for your health27. However, quitting smoking also has immediate and long-term benefits for cholesterol and heart health. Smoking lowers HDL cholesterol, damages blood vessels, and increases heart disease risk. Stopping allows your body to better manage LDL cholesterol and improves circulation28.
Even after years of smoking, quitting enhances heart health and boosts HDL cholesterol levels. Reduced tobacco use directly supports healthier cholesterol levels and overall well-being29.
Lose Weight
Excess weight is a key contributor to higher cholesterol levels. Small changes, like swapping sugary sodas for calorie-free sparkling water or choosing fruit over high-calorie snacks, can make a big difference. Increasing daily physical activity, like walking or taking stairs, also supports weight loss and lowers LDL cholesterol30.
Even minor adjustments, such as standing more or moving around during breaks, contribute to weight loss. Dropping the extra pounds improves cholesterol levels and reduces the risk of heart disease.
Lifestyle Changes Aren’t Guaranteed to Work
Not all lifestyle changes guarantee improved cholesterol levels. Genetic factors play a significant role in how your body processes cholesterol, and age or gender may also affect how well lifestyle changes impact cholesterol.
Underlying health conditions, such as thyroid disorders or diabetes, can interfere with efforts to manage cholesterol. Stress and lack of sleep can hinder the positive effects of healthy habits.
Some individuals may need medication alongside lifestyle changes for more effective results. Regular monitoring with your doctor is essential to track progress and adjust as needed. Setting realistic expectations is important when making changes to manage cholesterol levels.
Foods High in Cholesterol
Here are some common foods that are considered high in cholesterol. Besides dietary cholesterol content, high levels of saturated fat can also raise your cholesterol. However, not all cholesterol-raising foods are created equal – some contain more vitamins and minerals than others, so choose wisely!
If you're considering outsourcing your meal planning and cooking to a delivery service, focus your search on companies that offer specific heart-healthy plans and menus.
High-Cholesterol Foods That Are Good For You
| Food | Why It’s Good Despite High Cholesterol |
| Eggs | Rich in protein, vitamins, and minerals like B12 and selenium. Don’t significantly raise cholesterol for most people31. |
| Cheddar cheese | Packed with calcium, phosphorus, and vitamin A. Moderate consumption can be part of a balanced diet without negatively impacting cholesterol32. |
| Shrimp | High in protein, omega-3 fatty acids, and essential nutrients. Cholesterol-rich but minimally impacts blood cholesterol when eaten in moderation33. |
| Beef | Excellent source of iron, protein, and B vitamins. Lean cuts can be part of a healthy diet when consumed in moderation34. |
| Beef liver | Nutrient-dense with vitamins A, B12, and iron. High in cholesterol but offers health benefits when eaten in moderation35. |
| Sardines | Rich in omega-3 fatty acids, calcium, and vitamin D. Despite cholesterol content, they are heart-healthy and support cholesterol management36. |
| Greek yogurt and skyr | High in protein, probiotics, and calcium. Full-fat varieties are higher in cholesterol, but low-fat or nonfat options offer similar benefits37. |
High-Cholesterol Foods That Have Less Nutritional Value
| Food | Why It’s Less Nutritional Despite High Cholesterol |
| Fried Food | High in trans fats and cholesterol, contributing to heart disease. Best enjoyed occasionally, with healthier cooking methods like baking or grilling. |
| Fast Food | Often contains unhealthy fats, refined carbohydrates, and cholesterol. Limiting consumption is recommended for better overall health. |
| Processed Meats | High in sodium, fat, and cholesterol, increasing heart disease risk. Consume sparingly and choose leaner, less processed options for better heart health. |
FAQ
How can I lower my cholesterol quickly?
Before trying to lower your cholesterol, always consult with your doctor to ensure you're choosing the right method for your health. Aside from that, to lower cholesterol quickly, focus on regular exercise, eating heart-healthy foods like those rich in omega-3s and fiber, quitting smoking, and losing weight.In some cases, your doctor may recommend cholesterol-lowering medications alongside lifestyle changes to achieve faster results. Regular monitoring of your cholesterol levels is also important for tracking progress.
What are 5 foods that can lower cholesterol?
Certain foods are proven to help lower cholesterol levels. Omega-3 fatty acids, found in salmon, walnuts, and flaxseeds, improve heart health. Soluble fiber from oatmeal, apples, and kidney beans reduces cholesterol absorption.Whey protein, found in dairy, lowers LDL and total cholesterol. Almonds and other nuts protect heart health when consumed in moderation. Avocados, rich in healthy fats, boost HDL and may lower LDL. Olive oil and plant sterols found in fortified foods like orange juice also help lower LDL.
What are the worst foods for high cholesterol?
For high cholesterol, some foods should be limited or avoided. Fried foods, such as fries and fried chicken, are high in unhealthy trans fats and cholesterol, which can contribute to heart disease. Fast food is another culprit, containing unhealthy fats and refined carbs.Processed meats like bacon, sausage, and deli meats are high in sodium, fat, and cholesterol, which can increase the risk of heart disease. Limiting these foods is crucial for managing cholesterol levels effectively.
References
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