I recently learned my triglycerides are great, but my total cholesterol is higher than I’d like. I don’t want to take medicines, so I dug into the research to understand why this happens and what I can do about it. I am going to try to lower it by making changes to my diet. This is based on my own research and experience. Always talk to your healthcare provider about your own numbers and what’s right for you.
Here’s what I found, along with the changes I’m making in my own life.
Why Total Cholesterol Can Be High Even When Triglycerides Are Normal:
To lower total cholesterol when triglycerides are normal, the most effective levers are lowering LDL (“bad”) cholesterol through diet, weight management, exercise, and—if needed—medication. Triglycerides being fine simply means sugar/alcohol/carbs aren’t the issue; the focus shifts to saturated fat intake and the things that influence it:
Common Causes:
Genetics (very common) — Familial hypercholesterolemia or milder genetic variants can raise LDL even when lifestyle is good.
Diet high in saturated fat — Raises LDL without affecting triglycerides much.
Thyroid issues (hypothyroidism) — Slows LDL clearance.
Certain medications — Some blood pressure meds, hormones, steroids.
Very low‑carb diets — Can raise LDL while keeping triglycerides low.
What I’m going to start doing right now to lower total cholesterol (LDL-focused):
This is the #1 lifestyle lever for lowering LDL:
Foods to limit:
Fatty beef, pork, sausage, bacon
Butter, cheese, full‑fat dairy
Coconut oil
Fried foods
Ultra‑processed snacks
My reality check: I don’t eat much bacon, sausage, or fried foods, so cutting those is easy. But cheese? Oh my… cheese is my love language. This will be the hardest change for me, but I’m going to reduce it as much as I can.
My goal: Stay under 11 g of saturated fat per day.
2. Increasing Soluble Fiber (Already Doing Pretty Well!):
Soluble fiber acts like a sponge — it binds cholesterol in the gut and helps remove it.
Great sources:
Oats, oat bran (I need to add more of these)
Beans, lentils (hello chickpeas!)
Chia and flaxseed (I take 2 tbsp daily)
Berries (blueberries are my favorite)
- Psyllium/Metamucil (I’ll increase this from “as needed” to more regular use)
3. Choosing Healthy Fats: (doing pretty good on this one too)
These fats help raise HDL and improve LDL metabolism:
Olive oil (we use this a lot)
Avocado (I eat one daily or every other day)
Nuts & seeds (¼ cup daily)
Fatty fish like salmon and trout (I’ll add more of these)
4. Exercising More Consistently:
I’m active — mowing the yard, stairs, vibration plate — but not consistently. LDL responds best to regular movement, even small amounts.
My goal: 30 minutes of walking or activity most days.
5. Losing a Little Weight:
Even a 5–10% weight loss can improve LDL. Let’s just say… I’m working on it. (We’re not going to talk about it too much!)
6. Stop smoking
Smoking lowers HDL and worsens LDL oxidation. (I don’t smoke – so this is an easy one)
7. Limit alcohol:
Alcohol doesn’t usually affect LDL much but keeping intake low supports overall lipid health.
Guidelines:
Women: ≤1 drink/day (maybe one or two a week so I’m good there — already within the recommended limits)
Men: ≤2 drinks/day
When lifestyle isn’t enough:
If LDL stays high despite changes, doctors may recommend:
Statins — Very effective, but not always easy on the body
Ezetimibe — Helps block cholesterol absorption
PCSK9 inhibitors — For people with genetic cholesterol issues
These are options to discuss with your doctor if lifestyle changes don’t get you where you want to be.
Other Tests Worth Asking About:
These can help uncover why cholesterol is high:
TSH (thyroid) — Hypothyroidism is a common, fixable cause.
Lipoprotein(a) — Genetic LDL‑like particle that raises total cholesterol.
Apolipoprotein B — Measures LDL particle number, a strong risk marker
Most impactful changes (ranked):
Reduce saturated fat
Increase soluble fiber
Eat more fatty fish
Exercise consistently
Lose modest weight
Consider medication if LDL stays high
My Takeaway:
I’m already doing a lot right — I just need to tighten up the details, especially when it comes to saturated fat and cheese. Cheese will be my biggest challenge, but I’m determined. Wish me luck!
