A diet to lower cholesterol works well with exercise by reducing fat intake from food and burning off calories from physical activity for weight control. High cholesterol levels and being overweight or obese play contributing factors in heart disease. A program that features a lower cholesterol diet and exercise provides heart-healthy benefits. Get a checkup from a doctor if you have been inactive before starting an exercise routine.
Reduce Fat Intake
Saturated fat, found in animal protein, raises low-density lipoprotein, or LDL, cholesterol. LDL builds up on the inner walls of the arteries, forming plaques that interfere with blood flow to the heart. Trans fat, found in many fried or processed foods, increases LDL and lowers protective high-density lipoprotein, or HDL, cholesterol. HDL cleans the bloodstream of excess LDL and delivers it to the liver for disposal. Select lean meats with all visible fat trimmed off, skinless poultry, fish and low-fat or fat-free dairy products to reduce fat intake and get your necessary protein. Eliminate trans fat from your diet, MayoClinic.com says. Margarines and commercially baked cookies, snack cakes and crackers may contain trans fat. Check food labels for trans fat.
Healthy Fats
Unsaturated fats improve your cholesterol levels by lowering LDL and raising healthy HDL cholesterol, the Harvard School of Public Health says. Use olive, peanut and canola oils, rich in monounsaturated fats, to replace butter or other fatty additives when preparing foods. Avocados, almonds, hazelnuts and pecans also contain monounsaturated fats. Polyunsaturated fats come from walnuts and flaxseeds and sunflower, corn, flaxseed and soybean oils. Fish containing omega-3 fatty acids, a type of polyunsaturated fat, include salmon, tuna, mackerel and herring.
Add Fiber
Fiber-rich fruits and vegetables help lower cholesterol. Choose fresh or frozen fruits and vegetables, fruit canned in natural juice or water and low-sodium canned vegetables. Avoid fried vegetables and canned or frozen fruit with added sugar. Whole grains also contain fiber and include whole-grain bread, high-fiber cereal, whole-grain pasta, whole-wheat flour, brown rice, oatmeal and barley. Adding more fruits, vegetables and whole grains to your meals prevents you from eating high-fat foods while providing you with a feeling of fullness.
Exercise Pattern
Regular exercise may include such simple activities as brisk walking, bike riding or swimming. You can even burn off calories through yard work. Join a friend for exercise or group at a gym for aerobics classes or other exercises. Work yourself up to exercising 30 to 60 minutes a day on most days of the week. If you are new to exercise, you can initially break up your routine into 10-minute sessions until you feel more comfortable. Stay consistent with your exercise program by sticking with an activity or sport you enjoy. FamilyDoctor.org recommends varying your exercise routine to include walking or jogging one day, cycling the next and dancing or other aerobic exercise on another day. Exercise also helps raise HDL levels, adding more health benefits to your diet to improve cholesterol.
