High cholesterol often gives no warning signs — you feel fine until it’s a problem. Want simple, practical steps you can use today? This page explains the main cholesterol numbers, quick lifestyle moves that actually lower LDL, and when medicines matter.
A standard lipid panel shows total cholesterol, LDL (bad), HDL (good) and triglycerides. Read them like this: LDL under 100 mg/dL is a common goal; under 70 mg/dL is targeted for people with known heart disease. HDL above 40 mg/dL for men and 50 mg/dL for women is better. Triglycerides should be under 150 mg/dL. If your numbers are off, your provider will combine them with age, blood pressure, smoking and diabetes to estimate heart risk.
Most adults should check a lipid panel every 4–6 years. Check sooner if you have a family history of early heart disease, diabetes, or are on medications that affect lipids.
Small, focused changes move the needle. Cut back on saturated fats (think fatty cuts of meat, butter, full-fat dairy) and avoid trans fats (often in baked or fried processed food). Swap in these proven options: eat oats and barley, beans and lentils, nuts and seeds, and fatty fish twice a week (salmon, mackerel). Plant sterols or stanols (about 2 grams daily) and soluble fiber can lower LDL noticeably.
Exercise helps. Aim for 150 minutes a week of moderate activity (brisk walking, cycling) or 75 minutes vigorous. Losing 5–10% of body weight often improves LDL and triglycerides. Stop smoking and limit alcohol — both raise heart risk even if cholesterol looks OK.
When lifestyle changes aren’t enough, medications help. Statins are the most common: they typically cut LDL by 30–50% depending on dose. Common side effects include muscle aches or mild liver enzyme changes; routine blood tests help catch problems early. Other options include ezetimibe (additional LDL drop of ~15–20%) and injectable PCSK9 inhibitors, which give larger reductions but are used for higher-risk cases.
Don’t guess about supplements. Some can help (omega-3s for high triglycerides, plant sterols for LDL), but doses and quality matter. Tell your doctor about everything you take so they can avoid interactions.
If you have diabetes, a family history of heart attacks at a young age, or already had a heart event, talk to your provider about earlier testing and more aggressive treatment. If you notice unexplained muscle pain, dark urine, yellowing skin, or sudden fatigue after starting a drug, seek medical advice promptly.
Want a quick next step? Get a recent lipid panel, list your current meds and a family history, and bring that to your clinician. Together you can pick the right mix of diet, activity, and treatment for your risk level.
Curious if you really need to stick with statins to bring down your cholesterol? This detailed guide explores the latest and most effective statin alternatives doctors are prescribing in 2025, from new meds like PCSK9 inhibitors to nutraceuticals like berberine. Find out how these options work, who they’re right for, and get tips to discuss with your doctor. Everything you need to know, served up in plain English.