High Cholesterol: Using the Power of Small Changes

The good thing about high cholesterol is that there's a lot you can do about it. And doing those things will lower your risk of having a heart attack or stroke. Plus, they may help you feel better about yourself!

You probably already know how to lower your risk: Eat heart-healthy foods. Be more active. Get to a healthy weight. And don't smoke. But the fact is, changing habits isn't easy. And those changes can feel like big ones to tackle.

But you can do it. The key is to start small.

Pick a habit you'd like to change. Choose one small step toward that goal that you feel pretty sure you can take. When you've succeeded with that step, add another small change.

By taking one small step after another, you can improve your habits and make a big difference in your risk. That's the power of small changes.

Every journey begins with one step. When you're ready to start, you can use this information to plan your route to a healthier life.

Making changes that work

These stories show how some other people took small steps that put them on the path to reduce their risks. Maybe they'll give you some ideas.

"I know my diet's not the best. When I met with a dietitian, I figured she'd criticize me. But she didn't. She just asked me if I could make some tweaks. Like, could I switch from cornflakes to a whole-wheat cereal? Then, could I add a sliced banana to my cereal? It just made the whole thing seem doable. She gave me some other ideas, too, and I'm all set to try another one." —Ronald

"I've tried to quit smoking lots of times. But now I'm serious about it because I do not want to have a heart attack. I'm using the patch and the medicine my doctor prescribed. But I still crave a smoke after meals. So as soon as I finish eating, I go for a brisk 10-minute walk. It's helping me break a bad habit and helping me build one that's good for my heart." —Mohan

An important part of successful change is having your own reasons. When you think about making a change in your habits, what's one reason that means a lot to you?

"I know I would feel better if I lost some weight, so I decided to try mindful eating. That means paying more attention when you eat. Instead of eating on the run, I make myself sit at the table. I look at my food and chew slowly. And no distractions. That took some effort—I'm so used to checking my phone constantly. After a week, I find I'm eating less because I notice when I'm getting full. I feel proud of myself and ready to take another step." —Teresa

Choosing your first small step

Now, if you'd like, think about what change you could make to move toward a lower risk of having a heart attack or stroke.

My thoughts about making a change

What's an important healthy change I'd like to make?










What are some small steps that would help me reach that larger goal?

(Make these steps specific and within your reach—things you know you can do.)






















Which step do I feel most confident that I can take?










Looking ahead

Imagine it's a month from now and you've made the healthy change you chose. How will you feel about your success?

You can reach your goal, one small step at a time.