How to Control Your Cholesterol to Prevent Cardiovascular Disease 

Tips to Maintain Low Cholesterol Levels

There are simple ways to lower cholesterol and reduce cardiovascular disease risk.

Tip 1: Eat a Healthy Diet

A balanced diet is crucial to maintaining good cholesterol levels. Foods rich in omega-3 fatty acids, soluble fiber and whey protein will help lower your overall cholesterol. Avoid foods high in saturated and trans fats like fried foods, full-fat dairy products, processed meats and red meats. Instead, opt for 1 percent or 2 percent milk products, 90 percent lean ground beef and lean cuts of meat like sirloin or tenderloin.

Learn more about:

• How to create healthy eating goals
• Good cholesterol vs. bad cholesterol
• How to incorporate healthy fats into your diet
• How to make healthy choices when grocery shopping

Tip 2: Be Physically Active

Exercise and physical activity can improve cholesterol levels. Moderate physical activity increases high-density lipoprotein (HDL) cholesterol in the blood, which is the "good" cholesterol your body needs to be healthy. 

Adults should get at least 2.5 hours of moderate-to-intense exercise every week. Even short intervals of physical activity over the course of a day can help you lose weight, improve your cardiovascular health and lower your cholesterol levels. 

Learn more about how to safely start an exercise program.

Tip 3: Maintain a Healthy Weight

Being overweight contributes to high cholesterol levels and puts you at higher risk for cardiovascular diseases. A balanced diet and exercising frequently will help you achieve and maintain a healthy weight. 

Learn more about how to start a healthy eating plan.

Tip 4: Do Not Smoke

Smoking contributes to high cholesterol levels along with cardiovascular diseases and a variety of other health conditions. 

Quitting smoking improves HDL cholesterol levels and promotes an overall healthy life. The benefits of quitting smoking to your cardiovascular health are quickly evident:

• Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike.
• Within three months of quitting, your blood circulation and lung function begin to improve.
• Within a year of quitting, your risk of heart disease is half that of a smoker.

Learn more about how to quit smoking.

Tip 5: Limit Alcohol

Moderate-to-excessive alcohol consumption contributes to high cholesterol levels and other health conditions. If you consume alcohol, it is important to do so in moderation.

Tip 6: Keep Up With Your Annual Exam

Schedule an appointment with a primary care physician (PCP) to check your bloodwork. Your PCP can monitor any changes year-to-year. If your cholesterol is managed with a statin, your PCP can also monitor whether the medication is working or if any changes need to be made.

Learn more about:

• How statins lower cholesterol
• What routine bloodwork will show