High Cholesterol & Triglycerides
High cholesterol and triglycerides are common conditions that can increase your risk of heart disease and stroke over time. There are many ways to support healthy cholesterol and triglyceride levels through nutrition, physical activity, and other health habits. At Diabetes Digital, we take a personalized, weight-inclusive approach to help you support your heart health while also improving blood sugar and overall well-being.
What Is High Cholesterol?
Cholesterol is a waxy, fat-like substance that your body needs to build cells, make hormones, and produce vitamin D. Your liver makes all the cholesterol your body needs, but cholesterol is also found in some foods.
High cholesterol occurs when there is too much cholesterol circulating in your blood. Over time, excess cholesterol can build up inside your arteries, making them narrower and increasing the risk of heart attack, stroke, and other cardiovascular diseases.
Cholesterol is measured with a blood test called a lipid panel. A lipid panel includes your total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.In general, a total cholesterol level below 200 mg/dL is considered desirable, while 200 to 239 mg/dL is considered borderline high and 240 mg/dL or higher is considered high. Your healthcare provider will also look closely at your LDL, HDL, and triglyceride levels, along with your overall health history, to determine your cardiovascular risk.
Many people with high cholesterol also have insulin resistance, prediabetes, type 2 diabetes, PCOS, or metabolic dysfunction-associated steatotic liver disease (MASLD). Because these conditions often occur together, improving overall metabolic health can benefit both your heart and blood sugar.
High Cholesterol Symptoms
High cholesterol usually does not cause symptoms. Most people discover they have high cholesterol after routine blood work.
Over time, untreated high cholesterol can contribute to plaque buildup in the arteries, increasing the risk of:
- Heart attack
- Stroke
- Peripheral artery disease
Because there are usually no warning signs, regular cholesterol screenings are an important part of preventive healthcare.
What Causes High Cholesterol?
There is rarely one single cause of high cholesterol. It is usually influenced by a combination of factors, including:
- Genetics and family history
- Insulin resistance
- Type 2 diabetes or prediabetes
- Eating patterns over time
- Physical inactivity
- Smoking
- Certain medications
- Hormonal changes, including menopause
Kidney or thyroid conditions
Understanding LDL and HDL Cholesterol
A lipid panel measures several different types of cholesterol.
LDL Cholesterol
Low-density lipoprotein (LDL) is often called the “bad” cholesterol because it carries cholesterol from the liver into the bloodstream. When LDL levels are elevated, cholesterol can build up in the walls of the arteries over time.
Lower LDL is generally associated with a lower risk of heart disease.
HDL Cholesterol
High-density lipoprotein (HDL) is known as the “good” cholesterol because it helps carry excess cholesterol away from the arteries and back to the liver, where it can be removed from the body.
Your HDL level is considered alongside your other cholesterol numbers and cardiovascular risk factors rather than on its own.
Your healthcare provider will interpret your LDL and HDL levels alongside your overall health history and cardiovascular risk.
What Changed in the 2026 Cholesterol Guidelines?
The American College of Cardiology and American Heart Association updated their cholesterol guidelines in 2026 for the first time since 2018. The new guidelines place more emphasis on overall cardiovascular risk and include updated recommendations for LDL cholesterol, triglycerides, lipoprotein(a), and other blood lipids. 2026 Guideline on the Management of Dyslipidemia
One important takeaway is that your cholesterol numbers are only part of the picture. Your healthcare provider may also consider factors such as blood pressure, blood sugar, family history, triglycerides, and other markers when assessing your cardiovascular risk.
What Are Triglycerides?
What Are Triglycerides?
Triglycerides are a type of fat found in your blood that your body uses for energy.
After you eat, your body converts excess energy into triglycerides for storage. When triglyceride levels remain elevated over time, they can increase the risk of heart disease and, at very high levels, pancreatitis.
High triglycerides may be related to:
- Insulin resistance
- Prediabetes or type 2 diabetes
- Genetics
- Alcohol intake
- Certain medications
- Kidney disease
- Hypothyroidism
High triglycerides are common among people living with diabetes because elevated blood sugar levels can contribute to increased triglyceride production.
Managing High Cholesterol and Triglycerides
Managing cholesterol and triglycerides is about supporting overall metabolic health rather than following a restrictive diet.
Eat More Fiber
Fiber can help improve cholesterol, blood sugar, and triglyceride levels. Choose foods like:
- Beans
- Lentils
- Vegetables
- Fruit
- Oats
- Whole grains
- Nuts and seeds
Choose Healthy Fats
Replacing saturated fats with unsaturated fats when possible can support heart health. Good choices include:
- Olive oil
- Avocados
- Nuts
- Seeds
- Salmon
- Sardines
- Trout
Include Plant Proteins
Beans, lentils, tofu, and edamame are sources of plant protein and can be part of a heart-healthy eating pattern.
Limit Added Sugars
Regularly consuming large amounts of sugar-sweetened beverages and highly processed sweets may contribute to elevated triglycerides.
You don’t need to eliminate these foods completely. Focus on balance and include them alongside nutrient-rich foods.
Be Physically Active
Regular movement can improve triglycerides, insulin sensitivity, and heart health. Find activities you enjoy, whether that’s walking, dancing, cycling, strength training, or gardening.
Manage Blood Sugar
For people with diabetes or prediabetes, improving blood sugar management can also help lower triglyceride levels.
Heart-Healthy Nutrition
Supporting healthy cholesterol and triglyceride levels is about building sustainable habits, not following a perfect diet.
Some heart-healthy eating strategies include:
- Eating more fiber-rich foods
- Including plant proteins like beans, lentils, tofu, and edamame
- Choosing healthy fats more often
- Eating fatty fish twice per week, if desired
- Limiting highly processed foods when possible
- Enjoying a variety of colorful fruits and vegetables
There is no single “superfood” that lowers cholesterol. Your overall eating pattern has a bigger impact over time.
Foods High in Cholesterol
For many years, cholesterol-rich foods were thought to be the primary cause of high cholesterol. We now know the relationship is more complex. Foods that naturally contain cholesterol include:
- Eggs
- Shrimp
- Beef
- Pork
- Chicken
- Cheese
- Butter
- Whole-fat dairy products
For most people, saturated fat and trans fat have a greater impact on LDL cholesterol than dietary cholesterol itself.
Rather than avoiding cholesterol-containing foods altogether, focus on building balanced meals that include more:
- Fruits and vegetables
- Whole grains
- Beans and lentils
- Nuts and seeds
- Healthy fats like olive oil and avocado
- Fish rich in omega-3 fats
High Cholesterol and Diabetes
High cholesterol and triglycerides are common among people living with diabetes, particularly when insulin resistance and elevated blood sugar are also present.
Nutrition strategies that support blood sugar can also support triglyceride levels and overall heart health. A dietitian can help you find ways to work on these areas together without creating a long list of foods you can’t eat.
Nutrition Counseling for High Cholesterol & Triglycerides
Managing high cholesterol and triglycerides can feel overwhelming, especially if you’re also living with diabetes, prediabetes, PCOS, or fatty liver disease.
At Diabetes Digital, our registered dietitians provide personalized nutrition counseling to help you support your heart health without restrictive dieting.
We can help you:
- Build meals that support both blood sugar and cholesterol
- Increase fiber without sacrificing foods you enjoy
- Learn practical grocery shopping and meal planning strategies
- Create sustainable habits that fit your lifestyle
- Understand your lab results and what they mean for your health
How Diabetes Digital Can Help
At Diabetes Digital, we believe heart health is about supporting your whole body, not chasing a specific number on the scale. Our registered dietitians take a compassionate, evidence-based, weight-inclusive approach that focuses on sustainable nutrition, enjoyable movement, and improving overall metabolic health.
Whether you’re managing high cholesterol, high triglycerides, diabetes, prediabetes, or another metabolic condition, we’ll work with you to create a personalized plan that fits your life and your goals. Book an appointment today to meet with one of our registered dietitians and take the next step toward supporting your heart health.
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