Your body makes cholesterol naturally through the liver and other organs. The foods you eat also may contain cholesterol. What your doctor advises on cholesterol levels may depend on many factors, including genetics, age, activity level, and more.

Cholesterol is a fatty substance that travels through your blood. Your liver makes all the cholesterol your body needs, but you can also take in cholesterol through the foods you eat.

You need some cholesterol to produce hormones and substances your body uses to digest foods. But too much of it can build up in your arteries and lead to a heart attack or stroke.

Cholesterol in your body comes from two main sources: your liver and what you eat.

Your liver, other organs, and other cells in your body make up most of the cholesterol in your blood. The other cholesterol in your body is affected by the foods you eat. Foods high in trans and saturated fats can contribute to unhealthy cholesterol levels.

As you take in more of these fats, your liver compensates by reducing its own production of cholesterol and removing excess cholesterol. However, not everyone makes and removes cholesterol with the same efficiency.

Some people have genes that tell their liver to make extra cholesterol or to slow their body’s cholesterol removal process. If you’ve inherited these genes, you may have high cholesterol even if you don’t eat foods that are rich in fat or cholesterol.

Types of cholesterol

Low-density lipoprotein (LDL) cholesterol is nicknamed “bad” cholesterol because it can clog your arteries.

High-density lipoprotein (HDL) cholesterol, nicknamed “good” cholesterol, transports cholesterol to your liver, which removes it from your bloodstream. It’s like a drain cleaner for your arteries.

The ideal equation is to have high HDL “good” cholesterol and low LDL “bad” cholesterol. Knowing which foods are high in fat and cholesterol can help you make more heart-friendly dietary choices.

You can read more here about high cholesterol and what you may want to know about your specific levels.

Animal foods and products contain cholesterol, but it’s the types of fats in foods that can have a more dramatic effect on blood cholesterol levels.

Decades of research have shown that saturated fats can raise your LDL “bad” cholesterol and increase your risk for heart disease.

Foods that are high in saturated fats encourage your liver to make more LDL “bad” cholesterol. The 2020–2025 Dietary Guidelines for Americans recommend limiting these foods:

  • full fat dairy products
  • red meat, including beef, veal, lamb, and pork
  • deli meats, sausage, bacon, and hot dogs
  • baked goods
  • processed foods

Foods that are high in trans fats also increase LDL “bad” cholesterol. These foods include:

  • cakes
  • cookies
  • crackers
  • fried foods
  • margarine
  • microwave popcorn

Other foods have a more positive effect on your cholesterol level. These foods can help improve the HDL-to-LDL ratio:

  • fatty fish like salmon, sardines, herring, mackerel, and sea bass
  • tofu and other soy-based foods
  • flaxseed and chia seeds
  • walnuts and other nuts
  • green leafy vegetables
  • foods high in soluble fiber, like oats, fruit, vegetables, and legumes
  • olive oil

The Centers for Disease Control and Prevention (CDC) advises the following cholesterol levels:

Total cholesterol<150 milligrams per deciliter (mg/dL)
LDL “bad” cholesterol<100 mg/dL
HDL “good” cholesterol>50 mg/dL

Your healthcare team will likely still order a lipoprotein panel blood test to check your HDL, LDL, and total cholesterol levels.

The latest cholesterol guidelines recommend that healthcare professionals look at more than just cholesterol levels. They may also consider other risk factors to more effectively treat and manage heart disease risk.

This means that your doctor will consider:

If your cholesterol is high, you can start taking steps to lower it with lifestyle changes and possibly medication.

Read more about specific cholesterol-lowering medications and find out more about different steps you can take to lower your cholesterol levels.

Cholesterol is naturally present in the body from the liver, other organs, and different foods. Your cholesterol levels depend on many factors, including genetics, food, age, activity, and others.

Your healthcare team can help guide you on cholesterol goals and how to manage your cholesterol levels. Depending on your care plan and specific needs, they may recommend dietary changes, lifestyle changes, medication, or a combination of these.