Your body uses cholesterol to help build cells and to make certain hormones. When cholesterol is too high, it can put you at a higher risk of heart disease or stroke.

Where does cholesterol come from?

The cholesterol in your body comes from two sources. Your liver is the first source. The liver makes cholesterol, and can produce all the cholesterol your body needs. The second source is from foods you eat, primarily from animal products. Examples of foods that contain cholesterol include: meat, poultry and dairy products. This is called dietary cholesterol.

Consuming dietary cholesterol can increase the overall cholesterol in your blood. For some people, this added cholesterol may increase their risk of heart disease and stroke.

Some oils, such as palm oil, palm kernel oil and coconut oil, contain saturated fat that can increase bad cholesterol. These oils are often found in baked goods and ultra-processed packaged foods.

Good and Bad Cholesterol

LDL cholesterol

LDL cholesterol is considered the “bad” cholesterol because it contributes to fatty buildups in arteries (atherosclerosis). This build-up narrows the arteries and increases the risk for heart attack and stroke.

HDL cholesterol

HDL cholesterol is the “good” cholesterol because a healthy level may help protect against heart attack and stroke. HDL carries LDL cholesterol away from the arteries and back to the liver, where the LDL is broken down and passed from the body. But HDL cholesterol doesn’t completely eliminate LDL cholesterol. Only a fraction of blood cholesterol is carried by HDL.

Triglycerides

Triglycerides and cholesterol are different types of lipids that circulate in your blood, but are commonly linked together. Triglycerides are the most common type of fat in the body. They store unused calories and provide your body with energy.

High triglycerides may contribute to hardening of the arteries or thickening of the artery walls. This can increase the risk of stroke, heart attack and heart disease. Extremely high triglycerides also can cause acute inflammation of the pancreas, called pancreatitis.

How to lower your risk for high cholesterol and triglycerides?

Small changes can help support healthier cholesterol levels.

  • Enjoy vegetables, fruits, whole grains, beans, nuts, seeds, unsaturated fats and lean proteins as part of an overall healthy eating pattern. Limit ultra-processed foods that are high in saturated fats, added sugars and sodium.
  • Consider quitting smoking.
  • Regular exercise can lower triglycerides and boost HDL. Try to incorporate more physical activity into your daily tasks — for example, at least 30 minutes of physical activity on most or all days of the week.

(Sources: American Heart Association, Mayo Clinic, CDC)