Managing your cholesterol levels is a balancing act.

The human body builds blood cells and produces vitamins and certain hormones because of this waxy, fatty substance that’s made by the liver. It naturally makes enough cholesterol. But other factors can raise cholesterol levels beyond what’s healthy, increasing your risk for heart disease and stroke.

Things that can raise cholesterol levels include eating foods high in saturated and trans fats; lack of exercise; smoking; health conditions like type 2 diabetes and obesity; and family medical history, among others. But you can do something about it.

Cholesterol basics

Cholesterol combines with other substances to leave a hard, thick deposit on the insides of arteries. This plaque narrows the arteries and makes them less flexible—a condition called atherosclerosis—and can cause blood clots to build up. These are all features of cardiovascular disease.

Your provider can do a blood test, called a lipid panel or lipid profile, to measure three substances:

• Low-density lipoprotein (LDL) cholesterol. High levels of this “bad” kind of cholesterol can lead to heart disease and stroke. If your LDL levels stay at or below 100 mg/dL, you’ll be healthier.
• High-density lipoprotein (HDL) cholesterol. High levels of this “good” cholesterol help remove LDL from your arteries.
• Triglycerides. High levels of this type of fat in your blood can increase cholesterol buildup.

Too much LDL or too little HDL can increase your risk for heart disease and stroke.

Take charge

Here are seven things you can do to stay in control:

1. Reduce fat in your diet. Eat less red meat and high-fat dairy products. Avoid tropical oils and trans fats like coconut oil, palm oil and palm kernel oil too.
2. Get protein from other foods. Instead of meat and cheese, eat more fish, beans, tree nuts, peas and lentils.
3. Eat more fiber. Add more fruits and vegetables, whole grains like oatmeal, beans (legumes), nuts, and seeds.
4. Move more. This can increase your good HDL cholesterol. Shoot for at least 150 minutes of moderate-intensity exercise a week. Try brisk walking, swimming, bicycling and more.
5. Lose just 5% to 10% of your weight. This improves cholesterol levels and other heart disease risk factors.
6. Quit smoking and vaping. This lowers triglycerides and increases good HDL. It can also improve artery function by reducing damage.
7. Find out if you need medication. Lifestyle changes are helpful, but some people may need medication too. Check with your provider to see if you have a condition or family history that can cause high cholesterol.

Taking control of your lifestyle and working with your provider can lower your risk of heart attack and stroke caused by high cholesterol levels.

Sources: American Academy of Family Physicians; American Heart Association; Centers for Disease Control and Prevention