Cholesterol is a waxy, fat-like substance that is found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. But too much cholesterol can build up in your arteries and lead to heart disease and stroke.
Cholesterol comes from two sources: your body and food. Your liver makes all the cholesterol your body needs. But cholesterol is also found in foods from animals, like meat, poultry, dairy products, eggs, and seafood. Eating too much of these foods can raise your cholesterol levels.
Knowing what can raise your cholesterol is important so you can take steps to keep your cholesterol levels healthy. Here’s a closer look at what raises cholesterol and tips to maintain healthy levels.
Foods that raise cholesterol
The main dietary culprits that can raise your cholesterol include:
Saturated and trans fats
Eating foods high in saturated fats and trans fats can increase your LDL (bad) cholesterol levels. Saturated fats are mainly found in:
– Red meat
– Full-fat dairy products like whole milk, butter, cheese, ice cream
– Coconut oil, palm oil, and palm kernel oil
– Baked goods made with butter, shortening, or lard
Trans fats are found in:
– Fried foods like french fries, doughnuts
– Baked goods like cookies, cakes, muffins, crackers
– Stick margarine and shortening
– Some packaged snack foods like microwave popcorn
To lower cholesterol, reduce your intake of saturated and trans fats by:
– Choosing lean cuts of meat
– Using low-fat or fat-free dairy
– Limiting fried foods and bakery items
– Checking labels to avoid trans fats
– Using vegetable oils like olive or canola oil instead of tropical oils, butter, or shortening
Dietary cholesterol
Cholesterol is only found in animal foods, so eating less of these foods can help lower your cholesterol levels:
– Egg yolks
– Organ meats like liver
– Shellfish like shrimp, lobster, oysters
– Fatty meats like bacon, sausage, cold cuts
Try to limit eggs to no more than 3-4 egg yolks per week. Avoid organ meats. Go for lower fat cuts of meat and opt for plant-based proteins like beans more often.
Refined carbohydrates
Refined carbs like white bread, white rice, sugary foods, and baked goods made with refined flour can negatively impact cholesterol levels. They are quickly broken down into blood sugar that can increase triglycerides and lower HDL (good) cholesterol.
Choose whole grains like whole wheat bread and pasta, brown rice, oatmeal, and bran cereals instead of refined grains. Limit added sugars by avoiding sugary beverages, desserts, candy, and limiting table sugar.
Lifestyle factors that raise cholesterol
In addition to diet, other lifestyle factors can impact your cholesterol levels including:
Being overweight or obese
Carrying excess weight, especially around your midsection, increases your risk for high cholesterol. Losing even 10 pounds can help improve cholesterol numbers. Shed pounds by cutting calories, exercising more, and making healthy food choices.
Physical inactivity
Lack of exercise can worsen cholesterol levels. Regular physical activity helps raise HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides. Aim for 150 minutes of moderate exercise like brisk walking each week.
Smoking
Smoking damages blood vessels and can lower HDL (good) cholesterol. If you smoke, quitting is one of the best ways to boost HDL and lower your heart disease risk.
Stress
Chronic stress may alter cholesterol metabolism and cause levels to rise. Managing stress through relaxation techniques, getting enough sleep, and making time for enjoyable activities can help keep cholesterol in check.
Medications
Certain medications may negatively impact cholesterol levels including:
– Corticosteroids like prednisone
– Some blood pressure medications like thiazide diuretics
– Retinoids used to treat skin conditions like acne
– Anti-HIV drugs
– Anti-seizure drugs
Always talk to your doctor about medication side effects and options to manage them. Never stop taking a prescription medication without medical advice.
Medical conditions that raise cholesterol
Some medical conditions can also lead to high cholesterol, including:
Hypothyroidism
When your thyroid is underactive, it can reduce liver clearance of cholesterol. Having hypothyroidism treated with medication can help normalize cholesterol levels.
Kidney disease
Damaged kidneys cannot properly remove waste and extra cholesterol, leading to high levels. Dialysis for end-stage kidney disease may help lower cholesterol.
Pregnancy
Hormone changes during pregnancy can increase cholesterol, especially triglycerides. Levels typically return to normal after giving birth.
Diabetes
Uncontrolled diabetes causes higher LDL (bad) cholesterol and triglyceride levels with lower HDL (good) cholesterol. Managing blood sugar levels helps stabilize cholesterol.
Obstructive sleep apnea
This disorder that causes breathing to stop briefly during sleep is linked to abnormal cholesterol levels. Using CPAP therapy may improve cholesterol numbers.
Genetic causes of high cholesterol
For some people, high cholesterol runs in the family. Genetic disorders that can seriously increase cholesterol levels include:
Familial hypercholesterolemia
This inherited condition causes very high total and LDL (bad) cholesterol levels beginning in childhood. It’s linked to early heart disease.
Familial dysbetalipoproteinemia
Also called type III hyperlipoproteinemia, this rare disorder leads to high triglycerides and cholesterol due to abnormal lipoprotein metabolism.
Familial lipoprotein lipase deficiency
This deficiency of an enzyme needed to break down fats leads to high levels of cholesterol and triglycerides.
If you have a family history of significantly elevated cholesterol, especially at an early age, talk to your doctor about screening for genetic disorders.
How to lower high cholesterol
Making dietary and lifestyle changes can help lower cholesterol levels that are borderline or mildly elevated. For more severe hypercholesterolemia, medication may also be needed. Ways to improve cholesterol levels include:
Following a heart-healthy diet
Focus on vegetables, fruits, whole grains, legumes, fish, lean protein, nuts, seeds, and healthy oils like olive and canola oil. Limit sweets, sugary drinks, refined carbs, and fatty or processed meats.
Exercising regularly
Aim for at least 150 minutes per week of brisk walking, jogging, cycling, swimming, or other aerobic activity to help lower cholesterol.
Reaching and maintaining a healthy weight
Lose excess pounds through diet and exercise. Carrying extra weight can worsen cholesterol levels.
Quitting smoking
Stop smoking to boost HDL (good) cholesterol and improve heart health.
Drinking alcohol in moderation
Limit alcohol to no more than 1 drink per day for women or 2 for men to avoid increasing triglycerides.
Using cholesterol-lowering supplements
Soluble fiber, plant sterols, and omega-3 fatty acids may help lower LDL (bad) cholesterol. Ask your doctor before trying supplements.
Taking cholesterol-lowering medication
If lifestyle changes aren’t enough, medication like statins may be prescribed to lower LDL or triglyceride levels.
Foods that lower cholesterol
Incorporating more of these foods into your diet can help improve cholesterol levels:
Oats, barley, and other whole grains
Soluble fiber in whole grains helps remove cholesterol from the body. Enjoy oatmeal, whole grain bread, brown rice, quinoa, buckwheat, and bulgur.
Beans, peas, and lentils
Legumes are a cholesterol-lowering superfood. Eat more black beans, kidney beans, chickpeas, navy beans, and lentils.
Nuts and seeds
Almonds, walnuts, pecans, and seeds contain plant sterols to help lower LDL (bad) cholesterol.
Fatty fish
Salmon, mackerel, sardines, trout, herring, and other oily fish provide heart-healthy omega-3 fatty acids.
Avocados
Avocados are full of monounsaturated fats to help lower LDL while raising HDL cholesterol.
Olives and olive oil
The monounsaturated fats in olives and olive oil help reduce LDL cholesterol. Use olive oil for cooking and salad dressings.
Garlic
Garlic contains a compound called allicin which may help lower LDL cholesterol and raise HDL cholesterol.
Foods fortified with plant sterols and stanols
Look for foods fortified with plant sterols and stanols like orange juice, yogurt drinks, margarine spreads, cereal, granola bars, and milk. Consuming 2 grams per day can lower LDL cholesterol by up to 10%.
Key takeaways on what raises your cholesterol
– Saturated and trans fats, dietary cholesterol, and refined carbs raise cholesterol. Limit sources like red meat, full-fat dairy, fried foods, baked goods, and sugary items.
– Being overweight, not exercising, smoking, stress, lack of sleep, and some medications also negatively impact cholesterol.
– Certain medical conditions like hypothyroidism, kidney disease, diabetes, sleep apnea, and genetic disorders increase cholesterol levels.
– Focus on a diet with vegetables, fruits, whole grains, legumes, fish, lean protein, nuts and healthy oils. Exercise, maintain a healthy weight, don’t smoke, and limit alcohol.
– Foods that help lower cholesterol include oats, beans, nuts, fatty fish, avocados, olive oil, and foods with added plant sterols and stanols.
Conclusion
High cholesterol is a major risk factor for heart disease. Know what lifestyle habits, medical conditions, and genetic factors can raise your cholesterol. Focus on heart-healthy eating and regular exercise. If cholesterol numbers are still too high with lifestyle changes, medications may be needed to reach optimal levels. Work with your healthcare provider to manage cholesterol and keep your heart healthy.