Act Now to Lower Cholesterol

One way to stay heart-healthy is to keep your cholesterol level low. Cholesterol is a fatty, waxlike substance that your body uses to make hormones and build cell walls.

Cholesterol causes a problem when there is too much in the blood. This can lead to buildup on the lining of arteries. A buildup of cholesterol can cause a decrease in blood flow in the same way that buildup inside a pipe limits the flow of water. The buildup in your arteries is especially dangerous if it narrows the path to the heart and brain. To keep cholesterol low, you need to eat a nutritionally appropriate diet and exercise.

Eat heart-smart foods

A common contributor to high cholesterol is a high-fat diet. As part of a healthy diet, you need to cut down on foods that are high in saturated fats and trans-fats. For adults, the 2005 Dietary Guidelines Advisory Committee recommends that only 10 percent of total daily calories come from saturated fat and less than 1 percent from trans-fats. Saturated fats are found in many fried foods, red meat and some kinds of cheese. Trans-fats are found in hydrogenated and partially hydrogenated vegetable oils that are used to make shortening and commercially prepared baked goods, snack foods, some fried foods and some margarines. A low-fat diet can also help you lose excess weight, which will help your heart work more efficiently.

So what should you eat? Eat more vegetables, fruits and whole grains. For adults, the 2005 Dietary Guidelines Advisory Committee recommends 2½- 6½ cups per day of fruits or vegetables and at least 3 ounces a day of whole grains. This fills you up and also limits your fat intake while still giving you the nutrients you need. Some people think limiting fat means denying themselves flavorful foods. That doesn't have to be the case. You can easily change your cooking habits so that you don't feel cheated or unsatisfied by healthy eating.

If you eat red meat, for instance, here are some ways to decrease fat without giving up flavor:

1. Decrease the amount of meat in a recipe. For example, reduce the amount of ground beef you add to a meat sauce for pasta. To further reduce fat, cook the hamburger, then rinse it in a strainer under hot water before you add it to the sauce. This removes most, if not all, of the fat.

2. Serve smaller portions of meat and add more vegetables, grains and fruit to a meal. Instead of eating a large steak and french fries, for instance, try a three-ounce steak (about the size of a deck of cards), a steamed vegetable and a baked potato with low-fat sour cream.

3. Select a lean cut when you buy meat. The terms "round" and "loin" indicate lower fat. Trim all visible fat from meat before cooking.

4. Keep meat moist by basting it with wine or fruit juice instead of with meat drippings.

5. Wait until the fat drippings have hardened before making gravy. Then remove the fat before you use the liquid.

Try any of these tricks with your favorite recipes and see how they turn out. Chances are you will enjoy not only the taste but also the health benefits that come from reducing your cholesterol.

Exercise your heart and body

Regular exercise can reduce body fat and may increase your HDL ("good") cholesterol level. HDL cholesterol helps draw cholesterol away from the lining of the arteries. To enjoy the benefits of regular exercise, you need to do 30 to 60 minutes of aerobic exercise most days of the week; 60 to 90 minutes most days of the week will give added health benefits and help to sustain weight loss. A simple way to do this is to begin walking regularly. Talk with your doctor about creating an exercise program that works for you.

It can be hard to change longtime habits, so allow yourself to make changes to your diet and activity level slowly. But don't wait to get started: Every little step can help your heart.