How To Maintain Healthy Cholesterol Levels

Cholesterol plays a positive and important role in your health, helping your body make new cells and produce vitamins, hormones and bile acids.

Where cholesterol becomes a concern is when levels are too high. Excess cholesterol can accumulate in the arteries, restrict blood flow and raise the risk of serious conditions. In high numbers, it can clump together and form plaques in your arteries; which is especially dangerous in the vessels supplying the heart and brain.

Types of Cholesterol

Your body makes all the cholesterol it needs. But foods that come from animal sources, such as meats, dairy products and oils that contain saturated fat, also raise cholesterol levels. Additionally, factors such as age, excess weight, family history, lack of exercise and smoking can contribute to unhealthy cholesterol levels.

Cholesterol travels through your bloodstream attached to lipoproteins. There are several types of cholesterol in the body that can be measured in a common test called a lipid panel:

High-Density Lipoprotein (HDL)

HDL is considered the “good” cholesterol because it helps remove extra cholesterol from the bloodstream. Higher levels are beneficial. HDLs should be above 40mg/dl for men and above 50mg/cl for women. Ideally, all adults should aim for levels above 60mg/dl. 

Low-Density Lipoprotein (LDL)

LDL is known as the “bad” cholesterol because it can contribute to plaque buildup in the arteries. Lower levels are better. Healthy adults should aim for levels below 100 mg/dL, and individuals with diabetes or a family history of heart disease should target an LDL level below 70 mg/dL.

Triglycerides

Triglycerides are a form of fat produced by the body and found in foods, especially alcohol and carbohydrates. High levels can also contribute to arterial plaque and should remain below 150 mg/dL.

Very Low-Density Lipoprotein (VLDL)

VLDL is similar to LDL but carries triglycerides. Ideally, VLDL levels should remain below 30 mg/dL.

What causes high cholesterol?

Several factors influence cholesterol levels.

“Genetics play a role, and some people have conditions such as familial hyperlipidemia, in which the body produces too much cholesterol on its own. Levels also tend to rise naturally with age,” shares Naomi Kasturiarachi, DO, a family medicine provider with ProMedica Physicians.

“However, lifestyle choices are the most common contributors.”

Diets high in red meat, processed foods, oils and full-fat dairy can raise cholesterol. Physical inactivity also plays a significant role, as regular movement helps the body use and eliminate fats more efficiently.

Who is at a higher risk for high cholesterol?

People may be at elevated risk for high cholesterol if they:

• Have a family history of heart disease or high cholesterol.
• Live a sedentary lifestyle.
• Consume a diet high in fast food and processed items.
• Have a body mass index (BMI) above 30.

The Risks of High Cholesterol

High cholesterol puts you at a higher risk of forming plaque in your arteries. Plaque buildup in the arteries limits the flow of oxygen-rich blood throughout the body. This increases the risk of several serious health conditions. The most concerning are heart attack and stroke, but other complications can develop as well.

Dr. Kasturiarachi explains that plaque can also affect blood flow. If blood flow is reduced to the intestines, it can lead to mesenteric ischemia, a condition that causes severe abdominal pain, nausea, vomiting, and if left untreated, bowel death. Reduced circulation to the hands and feet can cause pain, tissue damage and in severe cases, loss of fingers or toes due to peripheral vascular disease (PAD).

Why Regular Cholesterol Checks Matter

High cholesterol usually has no symptoms. A blood test is the only way to know your numbers. The American Heart Association recommends testing every four to six years for adults at low risk, with more frequent checks for those with risk factors or existing cardiovascular disease. Talk to your primary care provider about the screening schedule that is right for you.

How To Lower or Maintain Healthy Cholesterol Levels

While you can’t control factors like your age or family history, there are many lifestyle changes you can make to maintain healthy cholesterol levels, lower your risk or manage the condition. 

Dietary Strategies

Dr. Kasturiarachi emphasizes focusing on adding heart‑healthy foods rather than thinking only in terms of restriction. Foods rich in soluble fiber help absorb extra cholesterol in the digestive tract. Oats, beans, lentils, sweet potatoes, cabbage and raspberries are excellent choices. The American Heart Association recommends five to 10 grams of soluble fiber daily for cholesterol management.

Reducing red meat, full-fat dairy and heavily processed foods can also make a significant impact. Choosing healthier fats — like replacing butter with olive or avocado oil — supports healthier cholesterol levels.

Exercise

Regular physical activity naturally lowers cholesterol and improves overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity exercise each week. This includes activities such as brisk walking, cycling, swimming or strength training. A simple way to gauge intensity is that you should be able to talk, but not sing, during the activity.

Medication

If cholesterol levels remain high, your doctor may prescribe statins. Statin medications help reduce cholesterol production and lower cardiovascular risk.

When to Discuss Cholesterol With Your Doctor

If you have concerns about your cholesterol levels or risk factors for heart disease, speak with your primary care provider. They will evaluate your overall health, review your lipid panel and help create a personalized plan to manage your cholesterol effectively.

Naomi Kasturiarachi, DO 
Dr. Kasturiarachi is a family medicine provider with ProMedica Physicians. View her profile.