For our body to function properly, it needs cholesterol, yes, within the appropriate parameters. Therefore, by following some guidelines, we can always keep it under control, with exercise and a healthy diet, you can reduce and control your cholesterol levels.

What is cholesterol?

Cholesterol is a lipid found in body tissues and blood plasma.

With high blood cholesterol, the effects are very unhealthy. Cholesterol is found in animal fats.

Cholesterol is involved in important processes, it is a precursor of vitamin D, bile salts and some hormones.

Types of Cholesterol

There are two types, HDL and LDL, which we often hear as good cholesterol and bad cholesterol.

HDL, that is, good, goes from the organs to the liver, where it is destroyed. Although LDL, which is bad, is not destroyed, it can build up, which can be quite dangerous.

Therefore, it is very important to maintain this last cholesterol level at the proper level, while there are foods that can help us control LDL. And if you exercise in addition to consuming these foods, it will be even more effective in lowering and controlling cholesterol.

Adequate levels

Healthy cholesterol levels for people over 20 will be as follows:

Total cholesterol 125 to 200 mg / dl.

LDL less than 100 mg / dL.

HDL 40 mg / dL or more

Foods That Can Help You Lower And Control Your Cholesterol

Fiber, omega-3s and polyunsaturated acids help reduce heart disease and lower and control cholesterol levels.


There are nuts that are rich in polyunsaturated fatty acids such as hazelnuts, walnuts, pistachios, almonds, and peanuts. They help lower and control cholesterol levels.

These nuts, as I said, contain fatty acids, which also help reduce the risk of heart disease.


Fish is high in polyunsaturated acids that help improve blood pressure, promote blood clots, and are a source of omega-3s.

Recommended omega-3 fish include salmon, albacore, herring, mackerel, sardines and river trout.

Reducir y controlar el colesterol. Salmón omega 3


Oatmeal is high in fiber, and if we add fruit as well, it will further increase our fiber intake.

As I said, oats contain fiber, and this forces our gastrointestinal tract to absorb cholesterol, which allows us to reduce our low-density proteins.

It can be used with yogurt, desserts, pancakes, milk, etc.


Chia seeds are rich in antioxidants, vitamins B1, B2, B3, potassium, iron, calcium and magnesium and are some of the vegetables that contain the most omega-3s.

Being high in fiber, they help our digestive tract absorb cholesterol, and these seeds can be included in desserts, breakfasts, and even drinks such as milk or smoothies.

Controlar el colesterol con Chia

Extra virgin olive oil

Olive oil contains omega-3s and polyunsaturated fatty acids to help lower and control cholesterol levels. It also lowers triglycerides and helps maintain proper HDL cholesterol levels.

Recommended for daily use in the kitchen, there are studies showing that it also works very well for preventing bone loss and preventing atherosclerosis.


All fruits are high in fiber and stanols, this substance helps block the absorption of cholesterol, helps control “bad” cholesterol and does not affect “good” cholesterol.


Legumes are high in fiber, which helps reduce lipid absorption. There are studies that conclude that consuming legumes once a day can help reduce bad cholesterol levels by up to 5% and can also help reduce heart disease.


Finally, and in conclusion, there are good habits such as maintaining a healthy diet, quitting smoking and being physically active are factors that will help you keep your cholesterol levels within the normal range. In addition, maintaining a healthy diet and doing some exercise will not only help you lower and control your cholesterol levels, but also help fight other conditions like diabetes, obesity, osteoporosis, and cardiovascular disease, among others.

Remember, you can always consult with a nutritional and personal training professional to advise you on a complete exercise program and personalized diet to help you lower and control your cholesterol.

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