Fresh raspberries in heart-shaped arrangement
1 / 17

Simple Steps Add Up

Has your doctor said you have high cholesterol? Then you know you need to change your diet and lifestyle to lower cholesterol and your chance of getting heart disease. Even if you get a prescription for a cholesterol drug to help, you'll still need to change your diet and become more active for heart health. Start with these steps.

Swipe to advance
steak
2 / 17

1. Know Good and Bad

Your body needs a small amount of cholesterol. But many people have too much, especially the “bad” kind, or LDL cholesterol. That can happen if you eat too much saturated fat, found mainly in foods from animals. If your LDL level is too high, plaque can build up in your heart's arteries and lead to heart disease. The “good” cholesterol, HDL, helps clear LDL from your blood.

Swipe to advance
Pistachio nuts in the palm of a hand
3 / 17

2. Use Your Hands

It’s easy to eat too much, especially when you eat out and the portions are huge. That can lead to weight gain and higher cholesterol. What’s a true portion? There’s a “handy” way to tell. One serving of meat or fish is about what fits in your palm. One serving of fresh fruit is about the size of your fist. And a snack of nuts or serving of cooked vegetables, rice, or pasta should fit in your cupped hand.

Swipe to advance
Outdoor display of fresh fruits and vegetables
4 / 17

3. Think Delicious and Nutritious

Load your plate with fruits and vegetables -- aim for five to nine servings each day -- to bring down your LDL level. Antioxidants in these foods may provide the benefit, along with fiber. And you may eat less fatty food if you fill up on produce. Bonus: You'll also help lower blood pressure and keep your weight in check.

Swipe to advance
Fresh salmon steaks
5 / 17

4. Boost Your Omega-3s

You can eat fish twice a week. It’s a great source of protein and omega-3s, which are a type of fat your body needs. Omega-3s help lower levels of triglycerides, a type of fat in the blood. They may also cut down on cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines. Grill, roast, bake, or broil, but don’t fry them.

Swipe to advance
bowl of whole grain cereal with fresh berries
6 / 17

5. Start Your Day With Whole Grains

A bowl of oatmeal is a smart choice. It fills you up, making it easier not to overeat at lunch. The fiber also curbs LDL cholesterol. Whole grains aren’t just for breakfast. You’ve got plenty of options to try later in the day, such as brown or wild rice, popcorn, and barley.

Swipe to advance
Pistachio nuts, walunts, and almonds
7 / 17

6. Go Nuts

Need a snack? A handful of almonds, pecans, pistachios, walnuts, or other nuts is a tasty treat. They are high in monounsaturated fat, which lowers LDL "bad" cholesterol but leaves HDL "good" cholesterol alone. Studies show that people who eat about an ounce of nuts a day are less likely to get heart disease. Keep the portion small, so you limit fat and calories. And avoid those covered in sugar, chocolate, or a lot of salt.

Swipe to advance
Man dipping bread in olive oil
8 / 17

7. Make It Unsaturated

You need some fat in your diet, but probably less than you think. Plus, the type of fat matters. Unsaturated fats -- like those found in canola, olive, and safflower oils -- lower LDL "bad" cholesterol levels and may help raise HDL "good" cholesterol. Saturated fats -- like those found in meat, full-fat dairy, butter, and palm oil -- raise LDL cholesterol. Remember, good fats have just as many calories, so use just a bit.

Swipe to advance
Bowl of lentils
9 / 17

8. Pick the Best Carbs

Beans and whole grains such as brown rice, quinoa, and whole wheat have more fiber and don’t spike your blood sugar. They will lower cholesterol and make you feel full longer. Other carbs, like those found in white bread, white potatoes, white rice, and pastries, boost blood sugar levels more quickly so you feel hungry sooner, which can lead you to overeat.

Swipe to advance
Woman doing bicycle crunches on gym floor
10 / 17

9. Go for 30

Just half an hour of physical activity 5 days a week can lower your bad and raise your good cholesterol levels. More exercise is even better. Being active also helps you reach and keep a healthy weight, which cuts your chance of developing clogged arteries. You don't have to exercise for 30 minutes straight. You can break it up into 10-minute sessions. Or go for 20 minutes of harder exercise, like running, three times a week.

Swipe to advance
man and woman walking beside pond
11 / 17

10. Walk It Off

It's simple, convenient, and all you need is a good pair of shoes. Aerobic exercise ("cardio") such as brisk walking lowers the chance of stroke and heart disease, helps you lose weight, keeps bones strong, and is great for your mood and stress management. If you're not active now, start with a 10-minute walk and build up from there.

Swipe to advance
Father pushing son in wheelbarrow in garden
12 / 17

11. Go Beyond the Gym

You can be active anywhere. Garden, play with your kids, hike, dance, walk your dog -- if you’re moving, it’s good! Even housework goes on the list if it gets your heart rate up. Do as much as possible, as often as you can, wherever your day takes you.

Swipe to advance
Club sandwich and fries on white plate
13 / 17

12. Be Smart When You Eat Out

Restaurant food can be loaded with saturated fat, calories, and sodium. Even “healthy” choices may come in supersize portions. To stay on track:

  • Choose broiled, baked, steamed, and grilled foods -- not fried.
  • Get sauces on the side.
  • Ask for half of your meal to be boxed up before you get it.
Swipe to advance
Senior Asian woman reading label at grocery store
14 / 17

13. Check the Label

What’s the serving size? The nutrition info may look good, but does the package contain two servings instead of one?

If it says "whole grain," read the ingredients. Whole wheat or whole grain should be the first one.

Note the saturated fat, sodium, calories, and cholesterol. Are they OK for your daily plan? If not, what will you choose to change?

Swipe to advance
Woman sitting with head back and eyes closed
15 / 17

14. Stay Chill

Over time, out-of-control stress becomes a problem. It raises your blood pressure, and for some people, it might mean higher cholesterol levels. Make it a priority to relax. It can be as simple as taking some slow, deep breaths. You can also meditate, pray, socialize with people you enjoy, and exercise. And if some of the things that stress you out are things you can change, go for it! 

Swipe to advance
Man pinching fat on waist , beach in background
16 / 17

15. Check Your Weight

Extra pounds make you more likely to get high cholesterol, high blood pressure, and type 2 diabetes. These all affect the lining of your arteries, making them more likely to collect plaque from cholesterol. Losing weight, especially belly fat, raises your good and lowers your bad cholesterol.

Swipe to advance
Woman looking pleased while being weighed by nurse
17 / 17

16. Keep Tabs

Celebrate your progress! Remember that you’re in charge of your health and that you can turn your cholesterol around. See your doctor regularly so you know how it’s going. Working together, you'll keep your heart going strong.

Swipe to advance

Up Next

Next Slideshow Title

Sources | Medically Reviewed on 03/06/2018 Reviewed by James Beckerman, MD, FACC on March 06, 2018

IMAGES PROVIDED BY:

(1) Rosemary Calvert / Photographer's Choice
(2) Thinkstock
(3) iStockphoto
(4) Linda Steward / iStockphoto
(5) Ivan Mateev / iStockphoto
(6) Carl Durocher / iStockphoto
(7) Rita Maas / The Image Bank / Getty Images
(8) Tetra Images / Getty Images
(9) iStockphoto
(10) Stockbyte / Getty Images
(11) ICHIRO / Taxi Japan / Getty Images
(12) Peter Teller / Digital Vision / Getty Images
(13) Lucas Cornwell / iStockphoto
(14) Noel Hendrickson / Blend Images / Getty Images
(15) PhotoAlto / Sandro Di Carlo Darsa / Getty Images
(16) Blue Line Pictures / Photographer's Choice / Getty Images
(17) Jose Luis Pelaez / Iconica / Getty Images

REFERENCES:

American Heart Association.

Anderson, J. American Journal of Clinical Nutrition, December 2004.

 

Courtenay Schurman, MS, CSCS, author, The Outdoor Athlete.

Jensen, M.K. American Journal of Clinical Nutrition, February 2006.

Julia Valentour, MS, exercise physiologist and program coordinator, American Council on Exercise.

Krishnan, S. Archives of Internal Medicine, Nov. 26, 2007.

National Heart Lung and Blood Institute.

Steptoe, A. Health Psychology, November 2005.

The New England Journal of Medicine, Nov. 7, 2002.

Therese Iknoian, MS, author, Fitness Walking.

Timothy Gardner, MD, past president, American Heart Association.

U.S. Department of Agriculture.

Villegas, R. Archives of Internal Medicine, Nov. 26, 2007.

 

 

 

Reviewed by James Beckerman, MD, FACC on March 06, 2018

This tool does not provide medical advice. See additional information.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.

NEXT IN THE SERIES

From WebMD