How Can You Lower Your Cholesterol?

September 16th, 2025

couple sitting outdoors after taking a walk. — Cholesterol is a waxy fat your body needs to build cells and make nutrients and hormones. But too much of it puts you at risk for a heart attack or stroke.

“To really make a dent in your cholesterol, you should start with diet along with exercise. Because diet alone won't have a tremendous effect.”

Scott Rogge, MD

You might have high cholesterol and not even know it.

High cholesterol, which often shows up without warning, can be caused by lack of exercise, diet, smoking or genetics.

“You might not have any symptoms from high cholesterol, but that doesn’t mean your body isn’t being affected by it,” says Cardiologist David B. Min, MD, of Dartmouth Hitchcock Medical Center (DHMC).

Cholesterol, made in your liver, is a waxy fat your body needs to build cells and make nutrients and hormones, like vitamin D, estrogen and testosterone.

But too much cholesterol can block your blood vessels and increase your chance of heart disease or stroke.

A blood test is the only way to find out if you have high cholesterol. If you have high cholesterol, how do you lower it?

Good and bad cholesterol

One of the first things to understand about cholesterol is that there are two types—good and bad.

High-density lipoprotein (HDL) is known as the “good” cholesterol and can help protect your arteries. Your HDL should be above 60. The higher your HDL, the better.

Low-density lipoprotein (LDL), the “bad” cholesterol, can produce a sticky substance, known as plaque, that coats your arteries and increases your chance of heart disease and stroke.

“We tend to think of a healthy total cholesterol as less than 200,” Min says. “We like LDL—the bad cholesterol—to be less than 100 in most folks, and even lower in those who have heart disease or other risk factors.”

The Centers for Disease Control and Prevention (CDC) outlines the following about cholesterol levels:

Total Cholesterol

Good: 199

200 to 329

Not optimal: 240

LDL

Good: 100 or lower

Borderline: 130 to 159

Not optimal: 160

HDL

Good: 60

Not optimal: 40 in men, 50 in women

What you eat—or don’t eat—matters

You can lower your cholesterol by following a Mediterranean diet focused on plant-based foods and healthy fats.

A Mediterranean diet focuses on unsaturated fats, whole grains and fiber, including vegetables, poultry, fish, fruits, beans, nuts, seeds and olive oil. Unsaturated fat from plant sources, such as avocado and nuts, can help lower both your total cholesterol and LDL levels.

To lower your cholesterol, experts say to avoid foods high in fat, including:

Red meat: Beef, pork, lamb and processed meats like bacon, ham and sausage
Full-fat dairy: Whole milk and cream
Baked goods and sweets
Fried foods
Butter
Palm oil and coconut oil

“You can't go wrong with eating less red meat and avoiding processed foods,” says Cardiologist Scott W. Rogge, MD, of Dartmouth Health’s Southwestern Vermont Medical Center (SVMC).

What about eggs and red wine?

Studies have suggested that red wine has a cardiovascular protective effect that could improve your cholesterol. It may have some health benefits, including raising HDL cholesterol and lowering the risk of diabetes.

“And now that's coming under more scrutiny,” Min says, especially as newer research has revealed that alcohol can lead to many other health problems, including cancer.

For years, experts also urged the public to avoid eggs because egg yolks contain cholesterol. But newer research says eating eggs in moderation won’t negatively affect your cholesterol.

“Eggs have a lot of healthy proteins and fats,” Min says. “But a six-egg omelet is probably not healthy for anyone.”

The power of exercise

“To really make a dent in your cholesterol, you should start with diet along with exercise,” Rogge says. “Because diet alone won't have a tremendous effect.”

The American Heart Association recommends at least 150 minutes per week of moderate exercise, or 30 minutes a day, five days a week.

Research shows regular physical exercise decreases LDL levels in your blood and increases HDL. Exercise stimulates the body to move bad cholesterol to your liver so it can be removed from the body.

And the more active you are, the more saturated fat your muscles will burn for energy, according to a 2024 study. Less saturated fat circulating in the body results in lower LDL cholesterol levels.

Rogge notes that exercise can also help increase your HDL.

“HDL is hard to change. Medications, especially statins, don't do a really good job of raising your HDL. But exercise can increase it,” he says. “That’s another reason to exercise because it will raise your good cholesterol.”

Taking cholesterol medication

It can take three to six months to lower your LDL cholesterol through diet and exercise.

But if lifestyle changes alone don’t improve your cholesterol numbers, your doctor may prescribe a cholesterol-lowering medication, like Simvastatin.

“High cholesterol is a lifetime risk,” Min says. “I've seen folks do amazing things in terms of reducing their cholesterol numbers and changing what they eat and losing weight.”

Sometimes diet and exercise aren’t enough to lower your cholesterol, especially if you have a family history of heart disease.

“Taking cholesterol medication is not a failure,” Min says. “You’re not giving up. You’re being proactive by working with your provider to prevent a stroke or heart attack.”

The first step in being proactive is knowing your cholesterol levels and making lifestyle changes to stay healthy.

“Your health is like a marathon, and it’s important to take a team approach,” he says. “Not only with your physician, but also with your family and loved ones—those are the people you eat with and spend time with every day.”