The website AskDrSears.com describes cholesterol as a vital part of the cellular structure of both the brain and central nervous system. The body uses it to make vitamin D and bile acids, which are necessary in the digestion process. The liver produces approximately 80 percent of blood cholesterol--all the cholesterol a body needs for these functions--with the rest coming from a person's dietary choices. Because high cholesterol levels increase a person's risk of heart attack and stroke, it is vital to control these levels in an effort to prevent these cardiovascular conditions.
Step 1
Reduce dietary fats. Less than 20 percent of total daily fats should account for daily calorie intake--especially saturated fats, the most harmful, which are found in animal products such as red meat, eggs and high-fat dairy products with the exception of yogurt.
Step 2
Choose foods that lower cholesterol, such as those that contain soy protein and soluble fiber. Eating soy protein instead of animal protein can help reduce cholesterol levels by an average of 32 percent, according to AskDrSears.com. To do so, eat tofu instead of dairy products, soy milk instead of cow's milk and soy substitutes instead of meat.
Soluble fiber helps slow down the absorption of cholesterol by the body. One of the best sources of soluble fiber is oatmeal, which can decrease cholesterol by 10 percent to 15 percent. The recommended daily amount is 1 to 2 oz.
Step 3
Exercise more frequently. Exercise affects both LDL--bad cholesterol-- and HDL--good cholesterol. The higher the levels of HDL, the lower the levels of LDL, as HDL carries away excess amounts of LDL from the arteries. AskDrSears.com says the best exercise is aerobic because it raises the heart rate. You can take a brisk walk, rake the yard, dance while doing household chores or go swimming. Thirty minutes a day is usually sufficient, but people should consult their doctors before beginning any routine to ensure safety.
Step 4
Trim the waist line. Being overweight, especially around the waist, increases levels of LDL while decreasing levels of HDL. Therefore, trimming the waist and losing excess weight is vital to controlling cholesterol. As one sheds extra pounds, the reverse occurs; not only do levels of LDL decrease, but HDL increases.
Step 5
Go for regular testing. As the Centers for Disease Control and Prevention (CDC) explains, high cholesterol typically presents no symptoms. The only way to properly control this condition is to undergo testing on a regular basis. The test is known as a lipoprotein--or lipid--profile, which checks all forms of cholesterol and their levels in the blood. This includes LDL, HDL, triglycerides and total cholesterol. In some cases, a person can have a high LDL level while the other types are fine. However, knowing the results is the most important step in cholesterol control.
