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Lace Up Your Walking Shoes

Whether your goal is to lower your cholesterol, shed some extra pounds, or both, regular exercise can help you get there. We're not talking about high-intensity workouts, either, though boosting your intensity can elevate HDL cholesterol. Walking and other, more moderate physical activities are good for your heart, too.

In fact, one study suggests that walks of any duration may help reduce heart disease risk. For the study, British researchers recruited 56 sedentary people between ages 40 and 66, then divided them into three groups. One group took a long, 20- to 40-minute walk each day; another group walked for 10 to 15 minutes twice a day; and the third group took 5- to 10-minute walks three times a day.

Over the 18 weeks of the study, the once-a-day walkers saw their LDL cholesterol drop by 8.3 percent; the twice-a-day walkers by 5.8 percent. The researchers concluded that walks of any length can be beneficial, as long as they're done at a moderate intensity—that is, a brisk pace at which you can still carry on a conversation.

We mention walking because it's the most convenient form of physical activity. But really, any form of aerobic exercise—running, bicycling, swimming, whatever gets your heart pumping—can help lower heart disease risk. Whichever activity (or activities) you choose, just make sure you're doing it for 30 minutes at least 5 days a week.

If you've been relatively inactive, check with your doctor before launching any exercise regimen. Your doctor may be able to help you choose an activity that suits your current fitness level.

Become Acquainted with the Good Fats
When you were diagnosed with high cholesterol, your doctor likely advised you to reduce your fat intake. In general, cutting your dietary fat will lower cholesterol. But as with any rule, this one has exceptions. Evidence suggests that eating more of some fats and less of others is better than simply cutting way back on all fats.Peanut butter, avocados, olive and canola oils, and most nuts are mostly monounsaturated fat. Research has shown that monounsaturated fat can help lower LDL and triglycerides (another type of blood fat) while raising HDL. It's a much healthier choice than saturated fat, found primarily in animal products—meats, butter, full-fat milk and cheese. Saturated fat can elevate your cholesterol level more than anything else you might eat.

Also included in the good fats category are the omega-3 fatty acids, found in abundance in fish such as mackerel, albacore tuna, and salmon. The omega-3s appear to lower levels of VLDL (very low density lipoprotein) and triglycerides. Studies have shown that when people cut back on saturated fat and consumed more fish oil, their LDL dropped. The American Heart Association recommends eating at least 2 servings of baked or grilled fish a week.

That said, omega-3s are not a magic bullet. When study participants consumed more fish oil without altering their saturated fat intake, their LDL levels stayed the same or increased. In order to reap the cholesterol-cutting benefits of omega-3s, you need to limit your saturated fat consumption. Remember, too, that eating foods low in total fat can help restrict saturated fat.

Discover Fiber's Cholesterol-Cutting Capacity
It's no secret that vegetarians have lower cholesterol levels and lower heart disease rates than meat eaters. That's in part because vegetarians consume so much fiber, which is found exclusively in plant foods—fruits, vegetables, whole grains, and beans.

Fiber comes in two forms: soluble and insoluble. The soluble kind appears to pack the greatest cholesterol-lowering punch. Research has shown that consuming about 15 g of soluble fiber a day can lower LDL cholesterol by 5 to 10 percent. It works by binding with cholesterol-containing bile acids in the intestines and escorting them out of the body.

A specific kind of soluble fiber, pectin, not only lowers cholesterol but also helps curb overeating by slowing the digestive process. Munch on apples and other pectin-rich fruits, and you're likely to eat less, lose weight, and rein in your cholesterol.

Coincidentally, foods high in fiber tend to be low in saturated fat and cholesterol, as well as calories. Just make sure you don't top your fiber-rich whole grain toast with a huge dollop of butter.