Ways to Control Cholestrol

Cholesterol helps form hormones, vitamin D and bile acids, which assist in the digestion process. Too much cholesterol, however, can be harmful. There are two types of cholesterol: low-density lipoprotein (LDL), the bad cholesterol; and high-density lipoprotein (HDL), the good cholesterol. The key to controlling your cholesterol is to reduce the LDL and increase the HDL, which also helps to lower your LDL. This can be achieved a number of ways.

Exercise

• Thirty minutes of cardiovascular exercise at least three times a week is an effective way to reduce your cholesterol. Moderate exercise, such as cycling or brisk walking, can increase HDL levels. The more intense the exercise is, the more significant the increase in HDL. If time constraints prevent you from exercising regularly, consider dividing your cardiovascular exercise into three 10-minute increments. Weight loss also can increase HDL, and according to the Mayo Clinic, a weight loss of just 5 to 10 pounds can help lower your cholesterol.

Fats

• While your body produces the majority of your cholesterol, the rest comes from food. Animal products contain varying amounts of LDL cholesterol. To lower LDL, limit your intake of eggs, cheese, milk, meats, poultry and shellfish. According to the American Heart Association, you should limit your fat intake to 25 to 35 percent of your diet, with saturated fats limited to 7 percent and trans fats limited to less than 1 percent. Use olive, peanut and canola oils in place of butter or lard.

Fiber

• Fiber helps to regulate your bowels and keep you fuller longer. It also helps decrease your LDL and overall cholesterol. A healthy diet should include at least 20 to 35 g of fiber. Excellent sources of fiber include whole grains and cereals, beans, avocados, broccoli and nuts. An easy way to increase your fiber intake is to switch to wheat bread, whole-grain pasta or whole-grain cereal. Fiber supplements are another option, but check with your doctor before taking them.