High Cholesterol

Written By Nina Pliakos

This post is for educational purposes only and is not medical advice. Please consult your healthcare provider for personalized guidance.

Lets talk about cholesterol- the components you see in a blood draw and what you can do to have a healthy level! It is really easy to have an elevated cholesterol level, especially with our lifestyle here in America. That is made even worse if you have a family history of high cholesterol.

What Is Cholesterol?

Cholesterol is a waxy, fat-like substance that travels through your bloodstream. Your body needs it to build cells, make hormones, and support digestion. However, too much cholesterol—especially the wrong kinds—can build up in your arteries and increase your risk for heart disease and stroke.

The Lipid Panel:

1. Total Cholesterol

  • What it is: The overall amount of cholesterol in your blood.

  • Goal: Ideally under 200 mg/dL.

2. LDL (Low-Density Lipoprotein) – “Bad” Cholesterol

  • Why it matters: High levels can lead to plaque buildup in your arteries.

  • Goal: Ideally under 100 mg/dL for most people. If you have heart disease or diabetes, your provider may want this even lower (70 or less).

3. HDL (High-Density Lipoprotein) – “Good” Cholesterol

  • Why it matters: HDL helps remove LDL from your bloodstream.

  • Goal: Over 60 mg/dL is considered protective against heart disease.

4. Triglycerides

  • Why it matters: These are a type of fat in your blood. High levels can also contribute to heart disease.

  • Goal: Under 150 mg/dL.

Diet Tips to Support Healthy Cholesterol

What you eat plays a huge role in your cholesterol levels. The good news? You don’t need to follow a strict diet—just focus on some core habits that are heart-healthy and sustainable.

Eat More:

  • Soluble fiber: Found in oats, beans, lentils, flaxseed, apples, and pears. It helps trap cholesterol in your gut and remove it before it enters the bloodstream. There was a really great study completed where people had two tablespoons of ground flaxseed daily, which lowered LDL cholesterol up to 16%.

  • Omega-3 fats: Found in fatty fish (like salmon and sardines), chia seeds, flaxseed, and walnuts. They help lower triglycerides and reduce inflammation.

  • Fruits and vegetables: Full of antioxidants and fiber, they protect your arteries and help keep cholesterol in check.

  • Whole grains: Choose brown rice, quinoa, oats, and whole wheat over refined grains.

Limit or Avoid:

  • Trans fats: Found in some baked goods, fried foods, and processed snacks. They raise LDL and lower HDL.

  • Saturated fats: Found in fatty cuts of meat, full-fat dairy, butter, and coconut oil. Try to limit, not eliminate—moderation is key.

  • Refined sugars and carbs: These can increase triglycerides. Watch out for sugary drinks, white bread, and pastries.

  • Excess alcohol: Too much alcohol can raise triglycerides and contribute to liver strain.

Lifestyle Counts!!!

Don’t forget: exercise, quitting smoking, and managing stress all play a role in your heart health and cholesterol balance.

Even 30 minutes of brisk walking most days can help raise HDL (your “good” cholesterol) and lower LDL and triglycerides.

Supplements?

I have some people who do want to try supplements- some recommendations that you can ask your provider about include Red Yeast Rice or Plant Sterols.

That’s all for this week :)

Nina

Nina Pliakos
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