Your body needs this waxy, fat-like substance to make new cells, vitamins, and hormones. Cholesterol is made in your liver and travels throughout your bloodstream. Too much cholesterol in your body can cause unhealthy levels and increase risks to your health and your heart.
There are two main types of cholesterol:
- LDL (bad): Low-density lipoprotein is known as bad cholesterol. It builds up in your arteries, causing them to harden and narrow, causing problems with blood flow from your heart to your body. When you check your numbers, you want low LDL.
- HDL (good): High-density lipoprotein is known as good cholesterol. It collects excess cholesterol in your body and returns it to your liver, where it is processed. You want high HDL numbers, as healthy levels can help protect against heart problems. It’s important to note that HDL cholesterol can only collect some of the LDL cholesterol, not remove it.
Daily habits play an important role in maintaining healthy cholesterol levels. Cholesterol levels are greatly influenced by daily choices such as diet, physical activity, sleep, and stress management. Healthy habits help balance good (HDL) and bad (LDL) cholesterol, lower triglycerides, and support overall heart health.
Making small but consistent changes can gradually lower bad cholesterol and prevent long-term complications such as heart disease, stroke, or clogged arteries. The key is maintaining these habits consistently over time.
What habits can you maintain every day for better cholesterol?
Here are 8 daily habits that can help:
1. Eat more soluble fiber every day
Soluble fiber, found in foods such as oats, apples, lentils, and beans, binds to cholesterol in the digestive system and helps remove it from the body. Adding 5–10 grams of soluble fiber a day can significantly lower your LDL cholesterol. Starting your day with a bowl of oatmeal or adding chia seeds to a smoothie are easy ways to add more fiber.
2. Limit saturated and trans fats
Saturated fats (found in fatty meats, butter, and cheese) and trans fats (found in some processed snacks and baked goods) raise LDL cholesterol. Replacing them with healthy fats like those found in olive oil, nuts, and avocados can help lower cholesterol and protect your heart.
3. Incorporate physical activity into your day
Exercise helps raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. At least 30 minutes of moderate activity (like brisk walking, swimming, or cycling) five times a week can make a big difference. Even simple actions like taking the stairs or stretching regularly will add up over time.
4. Maintain a healthy weight
Being overweight can increase LDL and triglyceride levels while decreasing HDL. Losing even 5–10% of excess body weight can significantly improve cholesterol levels. Developing mindful eating habits, controlling portion sizes, and being active can help manage weight and cholesterol at the same time.
5. Eat more plant-based foods
A diet rich in fruits, vegetables, whole grains, beans, seeds, and nuts provides antioxidants, fiber, and healthy fats that help balance cholesterol levels. Even replacing a few meat-based meals each week with plant-based alternatives like lentil curry or tofu stir-fry can help support better cholesterol control.
6. Quit smoking and avoid secondhand smoke
Smoking lowers HDL cholesterol and damages blood vessels, increasing the risk of heart disease. Quitting smoking improves HDL levels and promotes faster recovery from heart disease. Avoiding exposure to secondhand smoke is also important, as it can also affect cholesterol and heart disease risk.
7. Reduce alcohol intake
Drinking too much alcohol can increase triglyceride levels and contribute to high blood pressure. If you drink alcohol, do so in moderation, up to one drink per day for women and two for men. Replacing alcohol with healthier drinks like green tea or water can benefit your cholesterol and overall health.
8. Stay hydrated with water
Drinking enough water supports your metabolism and digestion, which helps regulate cholesterol and other lipids in your blood. It also prevents your liver from overproducing cholesterol. Make it a habit to drink water regularly, aiming for at least 6–8 glasses per day, depending on your body’s needs.
