Lifestyle changes can help control cholesterol levels in your body. Although the body produces cholesterol for formation of hormones and other necessary substances, cholesterol also comes from foods. Excess cholesterol can clog the arteries and lead to heart disease. You can control cholesterol naturally through the foods you eat and by becoming more physically active. In some cases, doctors may prescribe cholesterol-lowering medication for people with high cholesterol along with lifestyle changes.
Function
LDL cholesterol, known as the "bad" cholesterol, can lodge on the artery walls and interfere with blood flow, narrowing the arteries and leading to heart disease, the American Heart Association says. Too much LDL cholesterol forms plaque on the artery walls. If the plaques burst, they can clog the arteries completely and cause heart attack or stroke. HDL cholesterol, called the "good" cholesterol, cleans up excess cholesterol and brings it to the liver, where it leaves the body as waste. You can lower your LDL cholesterol and increase your healthy HDL cholesterol through natural methods.
Exercise
Regular exercise helps raise your HDL cholesterol for heart health. You can improve cholesterol levels with physical activity 30 to 60 minutes a day most days of the week. Exercises can be as simple as brisk daily walks, bike riding or swimming laps, according to MayoClinic.com. You can also break up your exercise routines into 10-minute intervals instead of one session to help control cholesterol levels.
Fats
Limiting saturated fats in your diet improves your cholesterol. Saturated fats, often contained in animal foods, raise LDL cholesterol levels. Instead of eating fatty meats, choose lean beef, chicken or turkey without skin and fish. Limit your dietary cholesterol intake by avoiding egg yolks and whole-milk products as much as possible and replacing them with egg substitutes and low-fat dairy products or skim milk. MayoClinic.com recommends eliminating trans fats from the diet. Trans fats raise LDL cholesterol and lower healthy HDL cholesterol levels. Trans fats are used during processing to make foods last longer. Commercially baked sweets, margarines and french fries or other fried foods in restaurants contain trans fats.
Fiber
Eat plenty of whole grains, which are high in fiber and low in saturated fat, to help lower cholesterol, according to the National Cholesterol Education Program. Whole grains include whole-wheat breads and pasta, whole-grain cereal, oatmeal, oat bran, brown rice and barley. You get a full feeling from whole grains without the indigestion or other digestive problems caused by fatty foods. Fruits and vegetables also contain high amounts of fiber for easy digestion to control cholesterol. Use them as part of your meals or as snacks throughout the day. Eating plenty of fruits and vegetables satisfies your appetite and reduces the temptation to grab high-fat foods.
Snacks
You do not have to avoid snacks to control cholesterol. Avoid sweets and desserts high in saturated fat and cholesterol. The National Cholesterol Education Program recommends enjoying snacks every now and then. Examples include angel food cake topped with fresh fruit, fat-free or low-fat brownies, cakes or cookies, low-fat or fat-free yogurt, gelatin desserts, graham crackers and pudding made with low-fat or fat-free milk.
