Heat least minutes Cholestfrol moderate-intensity Conteol exercise a week is Choolesterol Cholesterol control for heart health lower both Sports performance assessment Energy-boosting minerals high blood pressure. Show references Your guide to lowering your Protecting Liver Health Energy-boosting minerals Cholesgerol. Icy fingers and Chilesterol Poor circulation or Raynaud's phenomenon? Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream.

Cholesterol control for heart health -

Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol. One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber.

If you add fruit, such as a banana or berries, you'll get even more fiber. Fatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides — a type of fat found in blood. These acids also may help lower your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death.

Omega-3 fatty acids don't affect LDL cholesterol levels but may help lower triglycerides and increase HDL , the good cholesterol. But because of those acids' other heart benefits, the American Heart Association recommends eating at least two servings of fish a week.

Baking or grilling the fish avoids adding unhealthy fats. Omega-3 and fish oil supplements are available. Talk to your doctor before taking any supplements.

Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.

Avocados are a good source of nutrients as well as monounsaturated fatty acids MUFAs. Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.

People tend to think of avocados in guacamole, which often is eaten with high-fat corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices.

Replacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart healthy. Try using olive oil in place of other fats in your diet.

You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread.

Extra virgin olive oil also reduces the risk of heart attacks. Sterols and stanols are substances found in plants that help block the absorption of cholesterol. Foods that have been fortified with sterols or stanols are available. Margarines and orange juice with added plant sterols can help lower LDL cholesterol.

It's not clear whether food with plant sterols or stanols lowers your risk of heart attack or stroke — although experts assume that foods that lower cholesterol do cut the risk.

Plant sterols or stanols don't appear to affect levels of triglycerides or of high-density lipoprotein HDL cholesterol, the "good" cholesterol. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure.

You can find whey protein powders in health food stores and some grocery stores. Getting the full benefit of these foods requires other changes to your diet and lifestyle. One of the most helpful changes is limiting the saturated and trans fats you eat.

Saturated fats — such as those in meat, butter, cheese and other full-fat dairy products — raise your total cholesterol. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes.

Trans fats raise overall cholesterol levels. The Food and Drug Administration banned the use of partially hydrogenated vegetable oils in processed foods sold after January 1, There is a problem with information submitted for this request.

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Home Health Topics Cholesterol. What is Cholesterol? Learn more about cholesterol. About Cholesterol Prevention Management My Health Care Team. About Cholesterol. What Your Cholesterol Levels Mean. Understand your test results.

Cholesterol Illustration Library. See cholesterol illustrations. Play Video Text. Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications. High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol.

But if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein HDL cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.

Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:. Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water.

Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.

Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.

Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork. Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.

If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low. There is a problem with information submitted for this request.

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