Understanding cholesterol can feel complicated. There are a lot of numbers and jargon involved. And then there’s the whole question about the cholesterol in foods and how it might impact your levels. Maybe you’ve been down that Google rabbit hole looking for answers? Yeah, we get it. Settle in for a few and we’ll sort some things out.

Cholesterol is a waxy, fat-like substance that's found in all of the cells in your body. It’s required to make hormones, vitamin D, and to help you digest food. It comes from two sources: the foods that you eat, and your liver, which produces the cholesterol your body needs, according to the American Heart Association.

As you may know, some types are beneficial and others are harmful. “Good” HDL cholesterol can help protect against heart attack and stroke, while “bad” LDL cholesterol may build up inside your arteries and cause a blockage that triggers a heart attack or stroke (Cholesterol screenings also check for triglycerides—which actually aren’t a type of cholesterol, but are tested for at the same time because this fatty substance can increase the risk of heart attack, stroke, and other health problems).

Dyslipidemia—the medical term for too-high levels of bad cholesterol in the blood—has been linked to excess weight and obesity. There’s even evidence that chronic stress (from your job or other life circumstances) can cause dyslipidemia, including raising total cholesterol and LDL and decreasing HDL.

Some foods—like the eggs you had for breakfast—naturally contain cholesterol. Back in the day, it was thought that eating cholesterol could raise blood cholesterol. But for most people, that’s not the case. 

So what can bump up your levels? Animal-based foods, such as red meat and whole-fat dairy products that have high amounts of saturated fats may elevate LDL cholesterol. Ditto refined carbs (white bread, sugary drinks), which drive up blood sugar and spur your liver to make more cholesterol. Also on the list: most fried foods and chips that typically contain the kind of cholesterol that’s been linked to heart attacks and stroke. 

Now onto what to eat more of. You can get plenty of beneficial HDL cholesterol through foods such as salmon, avocado, and EVOO. And getting lots of fiber-rich foods helps break down excess LDL cholesterol, taking some of the load off of your liver to do that task. Think fruits, vegetables, nuts, seeds, beans and legumes, and whole grains—many of which contain substances called plant sterols and stanols that have been found to lower LDL cholesterol levels.  

Research has shown that replacing sources of saturated fat with the healthy, unsaturated kind can help decrease your total and LDL cholesterol levels. In a study of 52 men and 33 women with dyslipidemia, participants who swapped just 7% of the saturated fats in their diet with unsaturated ones significantly lowered LDL cholesterol after 7 weeks. 

Yep. Regular physical activity can help you manage your weight and, in turn, keep cholesterol in check. In fact, a 2016 study of 401 adults found that losing just 5 to 10% of your body weight significantly reduces levels of LDL, total cholesterol, and triglycerides. Dropping some pounds has also been shown to boost levels of HDL, improve blood pressure and increase heart and lung fitness. All great reasons to move more, in addition to choosing healthy foods.