You’ve swapped fried foods for salads and started eating more fruits and vegetables but your cholesterol numbers are still high. That can be frustrating, especially when you’ve made real changes. But it doesn’t mean your efforts aren’t working. Often, a few hidden habits or natural factors are still at play.

5 Everyday Factors That Can Keep Cholesterol High

1. Hidden Saturated Fats

Even when you're eating healthier, saturated fats can sneak in. Baked goods, creamy sauces, processed meats, and even coconut oil can quietly raise cholesterol. Try checking food labels and aim to keep saturated fat under 13 grams per day. That’s the general limit for a 2,000-calorie diet. If you’re eating less than that, your personal target may be lower. Your doctor or dietitian can help you decide what’s right for you.

2. Not Enough Fiber

Fiber helps your body clear out extra cholesterol. If you’ve added more veggies but are still low on oats, beans, or whole grains, you might not be getting the full benefit.

If you’re over 50, the Institute of Medicine recommends aiming for about 30 grams of fiber per day for men and 21 grams for women. Try to get most of it from whole foods like fruits, vegetables, legumes, and whole grains.

3. Portion Sizes

Healthy fats like olive oil, nuts, and avocado are good for you, but the calories and fat content can still add up fast. Even nutrient-dense foods can affect cholesterol if portions are too large. Try using smaller plates or measuring a few servings now and then to stay aware of portion sizes.

4. Lack of Movement

Even with a great diet, regular movement helps improve cholesterol levels, especially HDL, the “good” kind. If exercise hasn’t been part of your routine yet, adding in short walks or gentle activities a few times a week can make a real difference.

5. Genetics and Hormones

Sometimes, high cholesterol runs in families or is linked to hormonal changes like menopause. That means even a near-perfect diet might not be enough on its own. And that’s not your fault, it just means your body may need more support.

Takeaways

Seeing high cholesterol despite eating better doesn’t mean you’ve failed. You’re likely doing a lot right already, and small changes like adding more fiber, checking labels, and staying active can help move your numbers in the right direction.

If you’ve already made those changes and your numbers are still high, message your Care Team. We’re always here to help you explore the next step with you!