When you are found to have a high blood level of cholesterol, it can be very helpful to change your diet and lifestyle to lower cholesterol. Lowering cholesterol has been shown to decrease the risk of heart disease. Even if you are taking a medication to lower your cholesterol levels, diet and exercise in addition can lead to optimal heart and blood vessel health. The following tips can be simple ways to help you to stay healthy.

Good and Bad Cholesterol

Actually, some cholesterol is necessary for proper body function. But dietary saturated fat and cholesterol both raise levels of LDL "bad" cholesterol. High levels of LDL cholesterol can cause plaque to build up in arteries, leading to heart disease and stroke. HDL is a "good" cholesterol in that it helps eliminate bad cholesterol from your blood. It is possible to lower LDL cholesterol and raise HDL cholesterol with your diet.

Portion Control

Use Your Hand Eating super-sized meals contributes to weight gain and high cholesterol. An easy way to practice portion control for a meal is to use your hand as a measuring instrument for portions. One handful is about the size of one portion.

Serve Up Heart-Healthy Food

When it comes to fruits and vegetables, pick up the pace! Multiple servings throughout the day can help lower LDL "bad" cholesterol. Moreover, these foods have antioxidants that can be beneficial. Also, eating more vegetables and fruits often results in eating fewer high-fat foods. This can lower blood pressure promote weight loss.

Think Fish For Heart Health

fish is generally exceptionally heart healthy because it is high in healthy omega-3 fatty acids and low in saturated fat. It is the omega-3 fatty acids that help lower blood levels of triglycerides. Especially emphasize fatty fish. Keep in mind that deep oil frying of any food diminishes the health benefits

Start the Day With Whole Grains

Oatmeal or whole-grain cereal have fiber and complex carbohydrates that help you to feel fuller for longer, so you'll be less inclined to overeat later in the day. These breakfasts help reduce LDL "bad" cholesterol and can help with your weight control.

Go Nuts for Cardiovascular

Health Nuts help to lower cholesterol because they are high in monounsaturated fat. This form of fat lowers LDL "bad" cholesterol while maintaining HDL "good" cholesterol levels. This can lower the risk of heart disease. Only eat a handful, though, because nuts are high in calories, especially if they are coated in sugar or chocolate.

Unsaturated Fats Protect the Heart

Our daily fat needs are only about a third of our daily calories. However, the form of fat makes a difference. Unsaturated fats (in canola, olive, and safflower oils) lower LDL "bad" cholesterol levels. Saturated fats (in butter and palm oil) and trans fats increase LDL cholesterol. All fats have calories. Moderation is the key.

Eat More Beans, Fewer Potatoes

Carbohydrates are important for energy production. However, there are differences in the quality of carbohydrates, too. Whole grains like beans, quinoa, whole-wheat pasta, and brown rice are high in fiber that can help lower cholesterol. Whole grains also keep you feeling full longer. The carbohydrates in pastries, white rice, white bread, and potatoes boost blood sugar levels rapidly. This can lead you to feel hungry sooner, potentially leading to overeating.

Get Moving with Exercise!

Short intervals of regular exercise can help lower LDL cholesterol and raise HDL cholesterol. Maintain an ideal weight for lower blood pressure and heart disease risk. Exercise also improves cardiovascular health by helping to maintain an optimal body weight. Obviously, it is ideal when you can manage cholesterol without medication.