High Cholesterol? 9 Things Dietitians Wish You Knew

Recently diagnosed with high cholesterol? Then you likely know that some foods can help lower cholesterol and others may need to be limited — or cut from your diet completely. A registered dietitian can be an invaluable resource, especially when it comes to managing your diet and high cholesterol.

Here, dietitians share their insights on what they want you to know if you or someone you love has high cholesterol.

1. Saturated Fat and Trans Fat Influence Blood Cholesterol

2. Not All Blood Cholesterol Is Bad

When you receive a cholesterol test, your results come in the form of three numbers. When you’re looking over your levels, keep in mind not all cholesterol is bad.

3. Raising ‘Good’ Cholesterol Can Be Helpful

There are ways to raise your so-called “good” HDL cholesterol level.

4. One Food Alone Will Not Lower Cholesterol

In the same way that no single food will cause you to have high cholesterol, there’s no one food that can save the day, either.

“There are no magic foods. You have to look at the overall diet,” says Judith Wylie-Rosett, RDN, EdD, professor emerita of epidemiology and population health at the Albert Einstein College of Medicine in the Bronx, New York.

5. Fruits, Vegetables, and Whole Grains Are Key

Choosing foods that contain healthy unsaturated fats, like olive oil or avocado, and limiting those with unhealthy saturated and trans fat can help lower high LDL cholesterol levels. But it’s only part of building a healthier diet.

“While fat tends to be the thing we focus on first, other components of the diet can help too,” says Dierks. “Are you eating enough fruits, vegetables, and whole grains?”

6. Lifestyle Changes Can Improve Cholesterol Numbers

In addition to diet, other healthy lifestyle changes can also make a big difference in cholesterol levels.

“Diet is very important, but it isn’t the only piece of the cholesterol puzzle,” says Despina Hyde Gandhi, RD, CDE, a registered dietitian at Appleman Nutrition in New York City.

7. Family History of High Cholesterol Puts You at Higher Risk

“If you have a family history of high cholesterol, have your blood cholesterol levels checked every year and focus on a healthy diet to minimize the risk of developing high cholesterol yourself,” recommends Hyde.

8. High Triglyceride Levels Are Bad, Too

“On average, your diet can influence a modest percentage of your cholesterol values. Triglycerides, though, are highly influenced by diet,” says Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic in Ohio. “Cholesterol is only one piece of the pie.”

You can improve triglyceride levels in much the same way as cholesterol levels. Lifestyle changes like getting enough exercise and quitting smoking can all lower blood triglycerides.

9. Some People Will Still Need Medication

“There are ways to bring down cholesterol levels through healthy changes, but in the end, you may need medication as well,” says Wiley-Rosett.

Diet and exercise can go a long way toward improving high cholesterol, and in many cases, it can alleviate the problem entirely. But this isn’t the case for everyone. Some people will need to take cholesterol-lowering medication in addition to maintaining a healthy lifestyle.

Because so many factors contribute to cholesterol levels, hitting your health targets can be complicated. Your doctor can help you determine when medication, in combination with lifestyle changes, is best for you.

The Takeaway

• Limiting saturated and trans fats in your diet is helpful for managing cholesterol.
• Raising your good HDL cholesterol through regular physical activity and a heart-healthy lifestyle can also be beneficial.
• A balanced diet rich in fruits, vegetables, and whole grains can be effective in managing cholesterol levels.
• Though lifestyle changes can impact your cholesterol, some individuals may still require medication. Discuss options with your healthcare provider, especially if you have a family history of high cholesterol.

Additional reporting by Kaitlin Sullivan.