Five Key Ways to Control Cholesterol

Dietary changes and exercising can effectively reduce cholesterol levels. In this article, we'll explore five key ways to reduce high blood cholesterol levels to enjoy a healthier life.
Five Key Ways to Control Cholesterol
Nelton Abdon Ramos Rojas

Written and verified by the doctor Nelton Abdon Ramos Rojas.

Last update: 15 December, 2022

Cholesterol. It’s that terrible word associated with major chronic illness and a plethora of ailments that lower quality of life. Have you ever wondered how you can control cholesterol, what you should know, and what improvements you should make to your lifestyle?

Below are five ways you can improve your health and avoid complications that can impact your body. Be aware that cholesterol isn’t something you should ignore.

control cholesterol

First, it’s important understand that we’re talking about something that’s fairly accurate, to the point that you can take steps and put your health on the right track. Remember: “You are what you eat”.
Cholesterol is the body’s fatty substance that’s produced by the liver and your diet. It’s categorized into the following:

  • HDL, or good cholesterol, that lowers the risk of cardiovascular disease.
  • LDL, or bad cholesterol, which is harmful to your health.

We’ll show you a series of points to keep in mind to significantly lower any related health issues. Don’t worry, you’ll feel a difference with these simple steps and you’ll feel healthier and more balanced.

The 5 keys to controlling cholesterol

1. Avoid a sedentary lifestyle

Avoid a sedentary lifestyle

Do at least 90 minutes of cardiovascular exercise a week for optimal cardiovascular health and to lose weight and control cholesterol. Cardio exercise includes any activity that uses major muscles repeatedly and increases your heart rate, fighting against the harmful effects of physical inactivity.

Go out for a walk or use straps, go bicycling, rowing, or swimming. Any activity you’d like is fine. Living a sedentary lifestyle without exercising leads to terrible consequences that worsen as cholesterol levels increase due to a lack of exercise.

Check out this article: 8 Home Exercises to Tone Your Body

2. Eat more vegetables

fruits and vegetables

Make at least one more meatless meal per week. Substitute animal protein (beef, pork, fish, eggs, fish) with plant-based protein like beans, lentils, tofu, or quinoa. Try these plant proteins in salads, soups, or mixed them to lower your intake of saturated fat.

However, if it’s too hard to lower your meat intake, try to eat high-calorie vegetables like carrots, broccoli, and cabbage. That way you can counter the fat you tend to eat.

3. Lower your intake of animal fat

Lower your intake of animal fat

This part is very important for the optimal health of your veins and arteries. Keep in mind that part of the cholesterol we consume comes from food. What’s more, food with high levels of animal fat are also high in cholesterol. Avoid creating a ticking time bomb.

Forget eating high-fat food like processed meat, which includes sausage, salami, bologna, and fatty red meat like ribs and fattier cuts of beef, veal, pork, and lamb. Furthermore, remove the skin from chicken and turkey meat. Avoid certain whole-fat dairy products like milk, cheese, and butter.

4. Fiber, a great ally

foods rich in fiber

We tend to think of fiber as a big sacrifice we have to make to reach a goal. However, that’s not the case. You can enjoy a balanced diet that’s  low in cholesterol and, at the same time, consume quality foods and have a healthy body.

In particular, you should include more fiber-rich food in your diet. Soluble fiber can bind to bile, which is made of cholesterol, and eliminate it in the intestines.

You can find soluble fiber in oatmeal, flaxseed, barley, legumes, fruit and root vegetables, as well as in traditional grains.

Want more information? Read: 5 Delicious Vegan Smoothies that are Rich in Vegetable Protein and Fiber

5. It’s time to tackle obesity

It's time to tackle obesity

Without a doubt, one of the most terrible possible consequences of cholesterol is obesity. So far, we’ve mentioned ways to control your cholesterol, but if you don’t keep a close eye on your weight, you can go down a very dangerous road.

If you’re overweight or obese, you should lose that extra weight. Losing weight helps reduce bad cholesterol. What’s more, dropping 8 to 15 pounds can have an amazingly positive impact on your cholesterol levels.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.