Quick Answer
Start doing this: Eat more soluble fiber (oatmeal, kidney beans, apples), fatty fish (omega-3s), and exercise for 30 minutes most days.
Top 4 Diet Changes
1. Reduce Saturated Fats
Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. reducing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.
2. Eliminate Trans Fats
Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. They raise overall cholesterol levels.
3. Eat Foods Rich in Omega-3
Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Sources include salmon, mackerel, herring, walnuts and flaxseeds.
4. Increase Soluble Fiber
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, brussels sprouts, apples and pears.
Exercise Matters
30 Minutes a Day
Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Medical Review
Reviewed by: Ricardo Hamilton, MD
Last Updated: December 15, 2025
Sources: Mayo Clinic, American Heart Association