Cholesterol is a waxy substance made by the liver. It is also found in foods such as meat, dairy products, and fried foods that contain trans fats and saturated fats.
Cholesterol is not all bad. The body uses it to make hormones and vitamins and to build cell membranes. But too much cholesterol in the body can be harmful. Cholesterol particles can form fatty deposits in the blood vessels. These fatty deposits can block blood flow, leading to heart disease.
There are many types of cholesterol in the body, including low-density lipoprotein (LDL or “bad” cholesterol), very low-density lipoprotein (VLDL), triglycerides, and high-density lipoprotein (HDL or “good” cholesterol).
Causes of High Cholesterol That You Didn’t Know
If you’ve done everything you can to lower your cholesterol but it’s still high, here are the 11 most common reasons why your cholesterol is still high.
1. You Have a Genetic Risk for High Cholesterol
If you’re someone who lives a relatively healthy lifestyle and your cholesterol is high, you may have some genetic components that lead to high cholesterol.
Familial hypercholesterolemia (FH) is an inherited condition that causes cholesterol to build up in your blood.
When you’re diagnosed with high cholesterol, your doctor may prescribe a statin, a drug that blocks a substance your body uses to make cholesterol. Statins help lower LDL (bad) cholesterol, which can reduce the risk of stroke or death from a heart attack. In people with FH, statin therapy can reduce the risk of death from heart disease by up to 76 percent.
2. The wrong diet for high cholesterol
People with high cholesterol should avoid the keto diet, a high-fat, low-carb diet that is touted for weight loss (because adding too much meat to your diet can increase your saturated fat intake, which can raise your cholesterol).
The most effective diets for lowering cholesterol are plant-based or vegan diets, in which you reduce your cholesterol intake. Research shows that a vegan or vegetarian diet can reduce bad cholesterol by 20% (about one-third the effect of cholesterol-lowering drugs like statins).
If you still want to include meat in your diet, stick to lean proteins, such as chicken, turkey, and fish.
3. You have hidden fat in your diet
While cutting cholesterol makes sense, it’s not the only aspect of a heart-healthy diet. You need to limit saturated fats and trans fats, both of which raise LDL. Cut back on these unhealthy fats by eating less red and processed meats (like hot dogs), butter, and whole milk. To still feel full, include foods with “good” fats like vegetable oils, nuts, seeds, and fish in your diet.
4. You expect your diet to cure high cholesterol
A healthy diet is essential, but it may not be enough, especially if you have a genetic predisposition to high cholesterol or if you have been diagnosed with familial hypercholesterolemia. With dietary changes, you can expect to lower your cholesterol by 5 to 10 percent, but results vary. Exercise is also important.
5. You eat out often
When you eat out, you don’t have complete control over your diet. Even if you’re trying to make healthy choices, you don’t know how your food is prepared or what ingredients are used. Plus, portion control can be more difficult.
The easiest way to make sure you stick to a heart-healthy diet is to prepare your own food. And make restaurant meals an occasional treat.
6. Not getting enough exercise
While any physical activity is good, aerobic or cardiovascular exercise has been shown to lower LDL and raise HDL. Consider walking, cycling, swimming, dancing, or other cardiovascular activities that you can do at a moderate intensity. You can also try high-intensity interval training, as noted in research.
7. You’re taking medications that actually raise cholesterol
Some medications used to treat other conditions (including steroids, retinoids, and progestins) can raise cholesterol levels. Make sure your health care provider knows about all the medications you are taking. There may be alternative treatments that will not affect your cholesterol.
8. You drink too much alcohol
While you may not have to give up alcohol completely, drink in moderation. Too much alcohol can increase cholesterol and triglycerides and contribute to weight gain.
9. You are not taking your statins as prescribed
Statins have had a huge impact on saving lives. But to be effective, they must be taken exactly as prescribed. If you are prescribed a statin, make sure you know when to take it and how much to take.
10. You expect results too soon
If you are new to making lifestyle changes or starting medication, it may be too soon to see results. Remember, you didn’t get high cholesterol overnight, so it can take a while to get your cholesterol back to normal. So you need to be patient to see results.
11. You’re Relying on Medication Without Changing Your Lifestyle
People with high cholesterol tend to gain more weight and exercise less after being prescribed statins. While statins and other cholesterol-lowering medications are highly effective, they’re not the only way to control high cholesterol. So it’s important to make healthy lifestyle changes.
