Cholesterol gets a bad rap, but it’s not all evil. Your body actually needs some of it to build cells and make hormones. Trouble starts when too much “bad” cholesterol (LDL) clogs up your arteries. Luckily, people who successfully keep their cholesterol levels in check tend to have some habits in common.

Snack on Healthy Fats

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Rather than avoiding fats altogether, people with low cholesterol levels embrace the right kind. They load up on heart-healthy monounsaturated fats found in foods like avocados, almonds, and olive oil. These fats can help reduce the “bad” cholesterol (LDL) and boost the “good” (HDL), making them a perfect snack choice.

Get Moving Every Day

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Regular exercise is a cornerstone of healthy cholesterol levels. Whether it’s a brisk walk, a dance class, or hitting the gym, people with low cholesterol stay active to keep their HDL up. Exercising helps the heart, lowers LDL, and promotes overall cardiovascular health, without requiring a massive commitment of time.

Fill Up on Fiber

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Fiber is your cholesterol-lowering superhero. By eating foods like oats, beans, apples, and Brussels sprouts, people with low cholesterol make sure their diets are packed with soluble fiber. This fiber helps prevent cholesterol from entering your bloodstream, making it easier to maintain healthy levels.

Say Goodbye to Trans Fats

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Trans fats are the villains of cholesterol management. You won’t find people with low cholesterol munching on foods like pastries, microwave popcorn, or fried fast food. Instead, they opt for whole, minimally processed options, cutting out these harmful fats for a smoother heart.

Keep It Fresh in the Kitchen

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Cooking at home is a secret weapon for those who manage to keep their cholesterol low. By avoiding pre-packaged meals or fast food, they control what goes into their meals. Cooking from scratch means more wholesome ingredients like vegetables, grains, healthy fats, and fewer hidden sugars or trans fats.

Mind the Salt

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Too much salt messes up your blood pressure and cholesterol levels. People with low cholesterol are careful about how much sodium they consume. They opt for herbs and spices to season their food instead of salt, keeping their cholesterol levels and blood pressure in check.

Nuts Are a Daily Delight

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Nuts like walnuts, almonds, and pistachios are a staple in people with low cholesterol diets. These crunchy treats are filled with healthy fats, fiber, and protein, all of which help maintain a balanced cholesterol profile. Plus, they’re easy to grab when hunger strikes!

They Don’t Smoke

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Non-smokers have a huge advantage when it comes to cholesterol management. Lighting up damages blood vessels, lowers HDL, and raises LDL, creating a perfect storm for heart trouble. People with lower cholesterol often choose never to start, or they make quitting a top priority.

They Swap in Plant Sterols

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Naturally found in vegetable oils or fortified foods, plant sterols and stanols act like cholesterol body doubles. Because of this, they block real cholesterol from being absorbed. People who keep their levels low often sneak in fortified margarine spreads, orange juice, or supplements that pack these heart-healthy nutrients.

They Know Their Numbers

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Getting a cholesterol check isn’t a once-a-decade event for them. People with lower cholesterol tend to monitor their health regularly, even in their 20s and 30s. They know their HDL, LDL, and triglyceride numbers and track small changes before they become big problems.

They Add Flaxseeds to Their Meals

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A small sprinkle of flaxseeds can go a long way. Packed with fiber and omega-3s, flaxseeds help reduce cholesterol naturally. People with healthier numbers often toss them into smoothies, yogurt, or oatmeal without even thinking twice. It’s an easy, everyday habit that adds up.

They Focus on Whole Grains

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Instead of white bread or rice, they load up on brown rice, quinoa, and barley. Whole grains are packed with soluble fiber, helping reduce LDL cholesterol. Plus, they keep you fuller longer, making it easier to maintain a healthy weight.

They Manage Stress

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Chronic stress raises cholesterol and blood pressure over time. People with low cholesterol often have healthy ways to manage it — think meditation, deep breathing, journaling, or spending time outdoors. They don’t let stress silently chip away at their heart health.

They Supplement Smartly (If Needed)

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Some people with excellent cholesterol also use supplements like psyllium fiber or fish oil, but they do so thoughtfully, not as a magic fix. They usually check with their doctor first and choose high-quality products backed by research.

They Know It’s a Lifelong Effort

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Finally, people should recognize that heart health isn’t a short-term goal. They aren’t chasing quick fixes. Instead, they think about what will support their health 5, 10, even 20 years down the line. Their choices today are made with tomorrow’s heart in mind.

Dan Smith