The One Thing to Do Every Single Day If You Want to Lower LDL Cholesterol, According to Cardiologists
When it comes to protecting your heart, small, daily habits can add up long-term. Cardiologists say that understanding the ways you can control your health is empowering, especially when it comes to lowering LDL ("bad") cholesterol."Knowledge is power," emphasizes Dr. Nissi Suppogu, MD, a board-certified cardiologist and medical director of the Women's Heart Center at MemorialCare Heart & Vascular Institute at Long Beach Medical Center. "It is very important to understand the role of cholesterol and its contribution to heart disease."Once you know that, Dr. Suppogu reports that you can take steps to reduce your odds of high cholesterol and other heart-related issues through lifestyle choices. If you want to change one thing tomorrow to protect your heart long-term, cardiologists suggest making this one daily habit that will lower your LDL cholesterol.
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What Is LDL Cholesterol, Anyway?
LDL cholesterol stands for low-density lipoprotein cholesterol, , the chief cardiologist at humann, explains. However, Dr. Davis says that LDL cholesterol carries a dubious distinction: "Bad cholesterol.""Elevated levels can contribute to plaque buildup in the arteries—a process called atherosclerosis," he adds, noting that the arteries then narrow, upping the risk for heart attacks and strokes.That said, cholesterol itself isn't inherently bad—in fact, it serves a vital function. "Cholesterol is essential for hormone production, cell membranes and neurological function," Dr. Davis clarifies. "What matters most is how it's transported and used in the body, and this is determined by the LDL particle number and size, which gives a more accurate picture of cardiovascular risk than LDL alone."The American Heart Association guidelines state that the optimal total cholesterol level is 150 mg/dL. In healthy individuals, LDL cholesterol levels don't go higher than 100 mg/dL.
Related:
The No. 1 Daily Habit To Start To Lower LDL Cholesterol, Cardiologists Reveal
Start your day with a fiber-rich breakfast. "Eating a fiber-rich diet can help lower LDL cholesterol," reveals Dr. Debbie Rinde-Hoffman, MD, a cardiologist and vice chief of business development with Tampa General Hospital Heart & Vascular Institute.One 2021 study indicated that intake of soluble fiber, a type of fiber that dissolves in water, could help people modify their LDL cholesterol levels. Dr. Suppogu notes that soluble fiber has a ton going for it, so starting your day with a breakfast full of it is the heart's version of waking up on the right side of the bed.
Dr. Suppogu says fiber combats LDL cholesterol because:
Soluble fibers resist digestion and form a gel-like paste, delaying gastric emptying
Fiber improves insulin resistance and decreases cholesterol synthesis
Fiber is satisfying, helping people manage hunger and calorie intake
Fiber affects how cholesterol and LDL levels are absorbed into the liver and bloodstream, helping to keep numbers down
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How to Build a Cholesterol-Friendly, Fiber-Rich Breakfast
To meet the standard for a "fiber-rich" breakfast and increase the chances it helps lower LDL cholesterol, cardiologists recommend being mindful. It's essential to understand how much fiber to consume at breakfast and throughout the day, as well as the types of foods to prioritize and minimize.
1. Know your numbers for fiber intake
Just as it's crucial to understand your cholesterol numbers, cardiologists stress the importance of knowing your optimal fiber intake. Dr. Davis says the general guidelines for daily fiber consumption are 25 grams for women and 38 grams for men.
"However, most Americans fall well short of that goal, so making fiber a priority at every meal can go a long way," he explains.
At breakfast, Dr. Davis suggests aiming for 5 to 10 grams of fiber. Note that fiber can cause bloating, especially if you don't currently consume enough. Starting on the lower end and working your way up can help.
2. Try these fiber-rich breakfast ideas
Eating a cholesterol-friendly breakfast rich in fiber can be a delicious habit. Dr. Rinde-Hoffman loves these fiber-filled breakfasts:
• Yogurt with granola, nuts and/or fruit• Toast (such as avocado toast) made with whole-grain bread• Oatmeal or overnight oats• Smoothies made with high-fiber berries
3. Deprioritize certain meats
We get it—bacon is delicious. However, more often than not, it's best to opt for other foods at breakfast. Additionally, meat isn't entirely off the table if you're trying to manage your LDL cholesterol levels.
"If you must have breakfast meats, choose leaner types such as turkey or chicken, but make these rare treats as they are processed, making them not ideal for health," explains , the chair of the department of internal medicine and Burnett School of Medicine and the principal cardiologist with Consultants in Cardiovascular Medicine and Science Fort Worth.
Related:
More Tips for Lowering LDL Cholesterol
Consuming a fiber-rich breakfast (and diet) is one way to lower or maintain LDL levels. However, cardiologists recommend a multi-pronged approach to heart health and say that movement and stress management are also crucial tools for cholesterol management.
1. Prioritize regular physical activity
The American Heart Association recommends logging at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week. You don't have to do it all at once. For instance, Dr. Sathyamoorthy recommends 25 to 30 minutes of moderate-intensity (conversation pace) aerobic exercise, five to six days a week.
"Start slow, then slowly work your way up as your body allows—don't overdo it," Dr. Sathyamoorthy advises. "The key is becoming intentional about exercise—make the time and commit."
2. Keep moving (especially if you have a desk job)
Meeting weekly physical activity guidelines is an essential step in managing your cholesterol and overall heart health. However, research suggests that even people who exercise are at a higher risk for cardiovascular disease if they live a sedentary lifestyle, which makes "sitting at a desk" a sneaky occupational hazard. However, you don't have to quit your day job. Instead, try to incorporate movement into your day.
"If you work a relatively sedentary job, try to spend less time sitting down throughout the day," Dr. Rinde-Hoffman points out. "Walking as little as 7,000 steps per day is advantageous because sitting for long periods can slow metabolism and contribute to increased LDL cholesterol levels."
Taking a lap around the office every hour, opting for the stairs or going for a post-lunch stroll can help you move closer to your goals.
3. Manage your stress
Want to control your LDL levels? Don't overlook your stress levels."Stress management is important because stress can increase the body's production of LDL cholesterol and decrease the production of high-density lipoprotein (HDL) cholesterol," Dr. Rinde-Hoffman says.Dr. Davis also suggests daily meditation or mindfulness practices. Can't argue with that one!
Up Next:Sources:
Dr. Nissi Suppogu, MD, a board-certified cardiologist and medical director of the Women's Heart Center at MemorialCare Heart & Vascular Institute at Long Beach Medical Center
Dr. Christopher Davis, MD, the chief cardiologist at humann
What do your cholesterol levels mean? American Heart Association
Dr. Debbie Rinde-Hoffman, MD, a cardiologist and vice chief of business development with Tampa General Hospital Heart & Vascular Institute
The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases.
Dr. Mohanakrishna Sathyamoorthy, MD, the chair of the department of internal medicine and Burnett School of Medicine and the principal cardiologist with Consultants in Cardiovascular Medicine and Science Fort Worth
Easy Ways to Boost Fiber in Your Daily Diet. Academy of Nutrition and Dietetics.
Closing America's Fiber Intake Gap. American Journal of Lifestyle Medicine.
American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.
Association of sedentary time with risk of cardiovascular diseases and cardiovascular mortality: A systematic review and meta-analysis of prospective cohort studies. Preventive Medicine.
Blood Cholesterol: Causes and Risk Factors. National Heart, Lung and Blood Institute.
The One Thing to Do Every Single Day If You Want to Lower LDL Cholesterol, According to Cardiologists first appeared on Parade on Aug 4, 2025
This story was originally reported by Parade on Aug 4, 2025, where it first appeared.
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