Understanding "Bad" vs "Good" Cholesterol

When it comes to heart health, cholesterol isn’t all bad…it’s all about balance. Cholesterol travels through your blood in different “packages,” and each type plays a unique role:

LDL ("Bad") Cholesterol

Often called “bad” cholesterol, LDL carries cholesterol through your bloodstream and can deposit it along artery walls. Over time, this buildup can form plaque, narrowing and stiffening your arteries (a process known as atherosclerosis), which raises the risk for heart disease and stroke.

HDL ("Good") Cholesterol

Known as “good” cholesterol, HDL works like a cleanup crew. It helps gather extra cholesterol from your blood and transports it back to the liver, where it can be broken down and removed. Higher HDL levels are linked to a lower risk of cardiovascular problems.

While genetics, medications, and certain health conditions (like insulin resistance) have an affect on cholesterol levels, your everyday choices make a difference too. What you eat, how much you move, how you manage stress, and even how you sleep all play a big part in creating a healthy cholesterol balance.

What Influences Your Cholesterol Numbers?

Your cholesterol levels are affected by more than just your genetics. Your daily food and lifestyle choices can make a big impact as well. Here’s what research shows can raise or lower your numbers and how you can use that knowledge to your advantage:

Habits and Foods That Can Raise LDL (“Bad”) Cholesterol

• Fatty Cuts of Red Meat: Choose leaner cuts or swap in plant proteins like beans or lentils a few times a week.

• Full-Fat Dairy: Butter, cream, and certain cheeses are higher in saturated fat. Try lower-fat options or use olive oil in place of butter when cooking.

• Coconut & Palm Oil: Though trendy, they are high in saturated fat and can raise LDL in some people.

• Baked Goods with Shortening: Packaged pastries, cookies, and biscuits often contain trans fats that directly raise LDL and lower HDL.

• Fried or Packaged Foods with Hydrogenated Oils: Check labels carefully - “partially hydrogenated oils” are a sign of unhealthy trans fats.

• Smoking: Damages blood vessels and lowers HDL, making LDL more harmful.

Habits and Foods That Can Raise HDL (“Good”) Cholesterol

• Healthy Fats: Olive oil, avocado, and nuts provide heart-friendly monounsaturated fats that can boost HDL.

• Fatty Fish: Salmon, sardines, and mackerel are rich in omega-3s, which support healthy blood lipids.

• Soluble Fiber: Beans, oats, apples, pears, and psyllium can help lower LDL and improve overall cholesterol balance.

• Regular Physical Activity: Aim for at least 150 minutes of moderate movement every week. Even brisk walking helps raise HDL.

• Avoiding Tobacco: Quitting smoking can quickly improve HDL levels and your overall cardiovascular health.

“It’s not just about cutting saturated fat,” explains Dr. Michele Rager, DCN, RDN-AP, LDN, FAND. “What really matters is what you replace it with. Choosing fiber-rich plant foods, foods rich in omega-3s, and other anti-inflammatory options can shift the picture toward better health.”

Making gradual, sustainable swaps (like trading butter for olive oil or adding beans to your weekly menu) can create a big difference over time.

For a personalized approach, book a 1:1 session with a Berry Street Registered Dietitian and get tailored recommendations that fit your preferences, health goals, and lifestyle.

Best Foods to Lower LDL and Support Heart Health

Building a heart-healthy plate doesn’t have to be complicated, it’s about adding more of the right foods, not just cutting things out. These nutritionist-approved picks can help lower LDL (“bad” cholesterol), reduce inflammation, and keep your heart strong:

1. Soluble Fiber

Soluble fiber acts like a sponge in your digestive system, binding to cholesterol particles and helping carry them out of the body. Eating more of it can lower LDL levels and boost the health of your gut.

Where to find it: Oats, lentils, flaxseeds, chia seeds, psyllium husk, apples, pears, and beans.

Berry Street Tip: Start your day with oatmeal topped with chia and berries, or stir psyllium husk into a smoothie for an extra fiber boost.

2. Omega-3 Fatty Acids

Omega-3s are anti-inflammatory fats that can lower triglycerides (another blood fat linked to heart disease) and support healthy blood vessel function.

Where to find them: Salmon, mackerel, sardines, walnuts, chia seeds, ground flaxseed.

Berry Street Tip: Aim for at least two servings of fatty fish each week, or sprinkle chia or flax on your breakfast for a plant-based option.

3. Plant Sterols and Stanols

These natural compounds block cholesterol absorption in the gut, helping keep LDL levels in check.

Where to find them: Naturally in vegetables, nuts, seeds, wheat germ, and sunflower seeds; also available in fortified foods like plant-sterol margarines or yogurts.

Berry Street Tip: Add a small handful of sunflower seeds to salads or stir wheat germ into yogurt for a subtle nutrient boost.

4. Antioxidant-Rich Produce

Brightly colored fruits and vegetables are packed with antioxidants, which protect your blood vessels and improve endothelial function, which is important for heart health.

Where to find them: Berries, leafy greens, sweet potatoes, tomatoes, bell peppers, citrus fruits.

Berry Street Tip: Aim to “eat the rainbow” by including at least three different colors of produce on your plate each day.

5. Nuts and Seeds

Nuts and seeds are rich in unsaturated fats, fiber, and plant compounds that help lower LDL and raise HDL (“good” cholesterol).

Where to find them: Walnuts, almonds, pistachios, flaxseed, sunflower seeds.

Berry Street Tip: Keep a small container of nuts in your bag or desk for a heart-healthy snack that keeps your hunger in check between meals.

Smart Habits That Support Healthy Cholesterol

Lowering cholesterol isn’t just about what you eat…it’s also about how you live. These simple, sustainable habits can work together to improve your numbers and protect your heart:

1. Move Your Body Regularly

Even 30 minutes of moderate movement most days (like brisk walking, cycling, or dancing) can help raise HDL (“good” cholesterol) and lower LDL (“bad” cholesterol).

Berry Street Tip: Break it up if you need to! Three 10-minute walks throughout the day can be just as effective as one long session.

2. Choose Heart-Healthy Fats

Trans fats are a no-go, and saturated fat should be enjoyed in moderation. Focus on monounsaturated and polyunsaturated fats from whole foods, which support healthy cholesterol balance.

Berry Street Tip: “Swap the butter for olive or avocado oil, and fatty cuts of meat for grilled salmon,” advises Bridget Isaacs, MS, RD. Add avocado slices to sandwiches or a sprinkle of nuts over your salad for extra heart-healthy fats.

3. Check Your Labels

Trans fats can hide in plain sight under names like “partially hydrogenated oils.”

Berry Street Tip: A quick label check before tossing items into your cart can save your heart in the long run. Look for products that are made with simple ingredients that you recognize.

4. Manage Stress

Chronic stress can raise LDL and lower HDL, which makes stress management an important part of heart health.

Berry Street Tip: Try deep breathing, yoga, guided journaling, or even a 5-minute walk outside to reset your nervous system. Regular stress management is just as important as regular exercise.

5. Prioritize Sleep

Getting 7–9 hours of quality sleep helps regulate hormones, reduce inflammation, and support healthy cholesterol levels.

Berry Street Tip: Set a consistent bedtime, limit screens before bed, and create a relaxing nighttime routine to make rest easier and more restorative.

Personalizing Your Cholesterol-Lowering Plan

There’s no one-size-fits-all approach to cholesterol…and that’s good news. Your age, genetics, hormones, gut health, and daily habits all play a role in how your body processes fats and responds to dietary changes.

The most effective plan is one that feels natural and sustainable for you. It should fit into your schedule, match your food preferences, and boost your long-term health, instead of feeling restrictive or stressful.

“A dietitian can help you understand your cholesterol profile and tailor a plan based on real data and your real life,” says Jessica Kelly, MS, RDN, LDN.

At Berry Street, we go beyond generic advice. Our registered dietitians review your lab work, assess your lifestyle, and help you create a realistic, step-by-step plan that lowers LDL, supports HDL, and works with your routine. We focus on progress that you can easily maintain, from pantry swaps and meal ideas to movement and stress-management strategies.

Are you ready to take charge of your heart health? Book a session with a Berry Street dietitian today and get a customized plan that helps you feel confident in your choices, lower your risk, and build a heart-healthy lifestyle that lasts.

Remember

Frequently Asked Questions 

Can I eat eggs if I have high cholesterol?

Yes, for most people. Dietary cholesterol has a smaller effect on blood cholesterol than saturated and trans fats. Eggs can be part of a balanced diet. Make sure you read our article here about eggs and cholesterol.

Is all saturated fat bad?

Not necessarily. Some sources, like full-fat yogurt or coconut, may not have the same risk profile as processed meat. The context of your overall diet matters.

How long does it take to lower cholesterol with diet?

Changes can be seen in as little as 4–6 weeks, but consistency is key. Regular testing helps track your progress.

Do I need supplements to lower cholesterol?

Not always. Foods like oats, beans, and flaxseed can be as effective as over-the-counter supplements like psyllium. Some may benefit from plant sterols, red yeast rice, or omega-3s—but always consult a healthcare provider first.

Should I avoid all fats?

No. Healthy fats (like olive oil, nuts, and seeds) are beneficial and essential for hormone health, brain function, and HDL support.