Coach’s Guide: How to Keep Your Cholesterol in Check

When I sit down with athletes, cholesterol isn’t usually the first topic on their mind. They’re thinking about speed, power, recovery. But here’s the thing — your blood chemistry matters just as much as your training schedule. I’ve had swimmers who could hammer through a tough workout, only to get flagged at their yearly physical for high cholesterol. That’s when the conversation shifts: performance isn’t just about muscles and lungs, it’s about heart health too.

Breaking Down the Numbers

Here’s how I explain it to my athletes: cholesterol is like traffic on the highway. LDL is the truck that clogs the lanes, HDL is the tow truck clearing the way. The smoother the road, the better your body runs.

Normal cholesterol levels matter. I remind my athletes that total cholesterol should stay under 200 mg/dl. LDL — the one we want less of — should be 100 or lower. HDL — the one that protects you — should be up around 60 or higher. A simple blood test gives you the numbers, and knowing them helps us make smarter choices.

How Much Cholesterol Per Day Is Okay?

I get this question a lot: “Coach, how much cholesterol can I eat in a day?” The safe zone for most adults is under 300 mg, but here’s the coaching tip — the kind of fat you eat makes the bigger difference. Trans fats and too much saturated fat push LDL up, while the healthy fats in olive oil, nuts, and salmon support good cholesterol levels.

So instead of obsessing over every milligram, focus on the quality of your diet. Choose foods that work for your body, not against it.

Foods That Help and Foods That Hurt

When we plan meals around practice or competition, I point out the difference between fueling and clogging.

High cholesterol foods to limit include:

1. Fatty red meats

2. Processed meats like bacon and sausage

3. Full-fat dairy (butter, cheese, cream)

4. Fried foods

5. Packaged snacks with trans fats

On the other side, we have the game-changers: fruits, vegetables, legumes, whole grains, and fatty fish. Oatmeal is one of my favorite examples. It’s cheap, easy, and proven to lower LDL. I’ve seen athletes swap their usual breakfast for oats and notice not just better blood tests, but steadier energy in training too.

Including more low cholesterol foods in your daily meals doesn’t have to be complicated. A bowl of oatmeal topped with berries, a salad with avocado and olive oil, or grilled salmon with vegetables are simple examples that work in your favor. These kinds of meals not only support good cholesterol levels but also give steady energy for training and recovery.

Training Habits That Improve Cholesterol

Here’s where lifestyle becomes training:

1. Regular movement. A brisk 20-minute walk after dinner can raise HDL — no stopwatch required.

2. Weight management. Even a small drop in weight improves cholesterol, and it makes you feel lighter in the water or on land.

3. No smoking. I’ve coached former smokers who saw their HDL rebound quickly after quitting.

4. Smart alcohol choices. One glass of red wine can help; three will set you back.

5. Stress control. Yoga, stretching, or simply taking 10 minutes to breathe helps lower LDL over time.

These aren’t just “health tips” — they’re training tools for your heart.

Coach’s Takeaway

Managing cholesterol isn’t about chasing perfection or giving up everything you enjoy. It’s about patterns. I tell my athletes: one cheeseburger won’t sink you, but five nights of fast food in a row might. One bowl of oatmeal won’t save you, but a consistent habit will.

Think of cholesterol management the same way you think of training. Consistency beats intensity. Small daily choices — from what’s on your plate to how often you move — build the foundation for long-term health and performance.

So, before you reach for a pill, check your habits first. Swap the heavy foods for ones that fuel you, lace up your shoes for a walk, and give your body a chance to balance itself. Your heart — and your performance — will thank you.