Keeping Cholesterol in a Healthy Range: Practical Steps for Longer, Healthier Life

Maintain healthy cholesterol through dietary patterns like the Mediterranean diet, regular physical activity, smoking cessation, limited alcohol, good sleep and stress management. Know basic lipid categories (LDL, HDL, triglycerides), get periodic lipid panels, and discuss medications such as statins with your clinician when lifestyle change isn't enough.

Why cholesterol matters

Cholesterol is a natural substance your body needs, but too much of the wrong kinds raises the risk of heart disease and stroke. Over decades, elevated cholesterol can narrow arteries and lead to heart attacks. That's why many people focus on keeping their cholesterol within healthy ranges: to protect long-term health and be there for family and friends.

What the numbers mean

Doctors typically look at three main numbers: LDL ("bad" cholesterol), HDL ("good" cholesterol) and triglycerides. Lower LDL and triglycerides and higher HDL generally reduce cardiovascular risk. Common target levels used in clinical practice are LDL under 100 mg/dL for most people and under 70 mg/dL for those at very high risk, HDL above 60 mg/dL, and triglycerides under 150 mg/dL.

How to keep cholesterol in a healthy range

Eat a heart-focused diet

Choose a Mediterranean-style pattern: more vegetables, fruits, whole grains, legumes, nuts, fish and olive oil. Limit saturated fats, avoid trans fats, and reduce added sugars. Plant sterols, soluble fiber (oats, beans) and replacing refined carbs with whole foods can help lower LDL.

Move regularly

Aim for regular physical activity. Brisk walking, cycling, swimming or other moderate exercise improves cholesterol and overall cardiovascular health. General guidance recommends about 150 minutes per week of moderate-intensity activity. ¹

Quit smoking and limit alcohol

Smoking lowers HDL and increases cardiovascular risk; quitting raises HDL and improves artery health. If you drink, do so in moderation: current guidance recommends limits for men and women. ²

Prioritize sleep and stress management

Poor sleep and chronic stress can worsen heart risk factors, including cholesterol. Good sleep hygiene, relaxation techniques, and social support help maintain balance.

Know when medication helps

Lifestyle measures reduce risk for many, but people with high risk or persistently high LDL may need statin therapy or other medications. Discuss personalized risk assessment and treatment options with your clinician.

Get tested and track progress

Adults should have periodic lipid panels and cardiovascular risk assessments. Screening frequency depends on age and risk factors; clinicians typically start routine screening in early adulthood and repeat testing at intervals determined by results and risk. ³

Role modeling and long-term benefits

When parents and role models prioritize heart-healthy habits, they influence children and communities. Small, consistent changes - healthier meals, daily activity and smoke-free homes - add up over time and help preserve the life you've built.

If you're concerned about your cholesterol, schedule a visit with your healthcare provider to review your numbers and plan a personalized approach.

1. Verify current guideline numeric cutoffs for LDL (<100 mg/dL general; <70 mg/dL very high risk), HDL (>60 mg/dL) and triglycerides (<150 mg/dL).
2. Confirm recommended weekly physical activity amounts for adults (e.g., 150 minutes moderate-intensity).
3. Confirm current screening recommendations for routine lipid panels in adults and recommended alcohol limits by sex.