Exercise increases High Density Lipoprotein (HDL or “good cholesterol”) while decreasing LDL (or “bad cholesterol”).  The intensity of the exercise doesn’t matter, but its consistency does.  Accordingly, while you may not have time to go to the gym, you can squeeze the time out of a busy day to exercise if you take the long way!

• Ease into a vegetarian or flexitarian diet (a diet that is primarily vegetarian, but does include some occasional fish or chicken).  Steering clear of pork and beef, and cutting down on tne chicken, over several weeks, switch to vegetarian proteins from animal proteins.  To begin with, for example, limit beef to once a week and/or chicken once a week.  Then gradually, cut out all animal protein except for fish. (I admit that I’m still working on this resolution!)
• Broil or bake rather than fry.  Don’t eat the chicken skin.
• Eat broiled or baked fish high in fatty acid twice a week, choosing water-packed tuna and salmon, and/or take a fish oil (Omega 3 oil) or krill oil supplement.  However, remember that fish oil also acts as a blood thinner.
• Send in the subs: Choose low-fat or non-fat dairy products and fat-free cheeses, substituting skim-milk, sherbet, and ice-milk for their high-fat counterparts.  Even so, don’t worry about having enough calcium in your diet since dark green vegetables like spinach and broccoli also contain a lot of calcium.  Indeed, calcium is better retained if it comes from vegetables rather than dairy products.  If using oil, try canola and olive oil instead of vegetable oil; but, of course, if possible, use very little of these saturated fats.  
• Include a lot of fiber in your diet:  Try whole wheat bread and oatmeal, beans, cabbage, carrots, spinach, apples, oranges, and blueberries, starting with orange juice fortified with calcium for breakfast and a high-fiber cereal.  Adding fruit and walnuts to some sugar-free gelatin also makes for a delicious low-fat dessert. If you’re still worried about having enough fiber in your diet, take a soluble fiber supplement.  Ask a pharmacist to recommend an over-the-counter brand.
• Take a multiple-vitamin that includes Niacin B3, but be careful since too much Niacin has some side effects, notably flushing, head aches, cramps and nausea.  
• Supplement your diet with natural vitamin E and C as well as calcium.  Again, consult a pharmacist about the recommended dosage for your age and gender.
• Switch from brown to green tea while eliminating that dollop of milk in your hot tea or coffee.  Milk, incidentally, takes away from some of the health benefits of drinking tea.  Pregnant women, of course, should avoid coffee and tea as well as carbonated sodas.
• Drink one glass of red wine daily if a non-pregnant or lactating woman while men may drink up to two glasses of red wine.  Those who abstain from alcohol will find that grape juice similarly lowers cholesterol.

Now, a warning for families: The fight against cholesterol shouldn’t start at middle age, but in childhood.  That means that the family that takes walks and eats healthy meals together is a healthier family both physically and mentally. 

Also, check to see exactly what your children are doing in their Physical Education classes (if your local school district hasn’t already cut out PE classes)–sitting on the bleachers without suiting out doesn’t qualify as sufficient daily exercise.  If your children aren’t exercising enough, make sure that they join in family outings(skiing, hiking, and sailing) and/or, depending on each child’s temperament and physical aptitudes, either schedule individual and/or team sports and exercise activities for them, such as dancing, tennis, swimming, and basketball.  Meanwhile, encourage neighborhood pick up games of basketball, softball, and football as well as  traditional childhood activities (bike riding, jumping rope, and roller-skating), although for safety sake, a mom or dad might need to be on hand.

Moreover, consider packing their lunches with healthy foods rather than depending on the school to supply their lunches.  Many school cafeterias supply what most children and teenagers like to eat (pizza, hamburgers, and sodas) rather than what they need to ensure that they have a balanced diet.

Finally, while you may not want to wage a full-scale battle against cholesterol at this time, consider making at least a few of these changes for a healthier life style.

Foods that are high in soluble fiber, foods that are low in fat and good carbohydrates are what you need to eat to lower high cholesterol levels. Here is a list of eight foods that you can eat to lower high cholesterol:

Garlic

Garlic contains a substance called allicin that has been shown in studies to lower LDL cholesterol. Eating one half or a clove of garlic a day was shown to lower bad cholesterol by 9%. Try to eat baked or cooked onion to release the cholesterol lowering power of allicin.

Nuts

Nuts contain heart healthy copper and magnesium. Magnesium has been shown to lower high cholesterol and regulate blood pressure. Not only that, but nuts contain vitamin E which rids the body of bad cholesterol while raising good HDL cholesterol. Try eating more almonds, walnuts and peanuts to lower high cholesterol.

Olive Oil

Olive oil has many health and practical benefits. And among its health benefits is the ability to lower high cholesterol. Olive oil is a monounsaturated fat that lowers high cholesterol and is a healthy alternative to butter and margarine. You can cook with more olive oil to reap its cholesterol lowering health benefit or you can add more olive oil to your diet by taking 1 tablespoon of olive oil per day.

Mushroom

Mushrooms are good foods to eat to lower high cholesterol. Studies show that mushrooms can reduce high cholesterol by more than 45% when eaten for at least a month. Try to add more mushrooms as a side dish to help lower high cholesterol. Please note that you should eat cooked mushrooms to avoid any fatal poising that may occur and please eat mushrooms that you know are safe.

Fresh Fruits and Vegetables

Fresh fruits and vegetables such as oranges, strawberries, apples, avocados, figs, Brussels sprouts, kale, cabbage and celery can help to lower high cholesterol. Fresh fruits and vegetables are loaded with insoluble fiber that helps to remove bad cholesterol from the blood stream.

Whole Grains and Cereals

Whole grains and cereals are great cholesterol lowering foods that you can eat on a regular basis to lower high cholesterol. Barley, oats, buckwheat, wheat germ, bulgur, brown rice, rye flour and whole wheat bread are high in fiber that helps to lower high cholesterol.

Beans

Beans such as lentils, chick peas, kidney beans, black beans and black-eyed peas contain a wealth of fiber to jumpstart your fight against high cholesterol. Adding beans to your diet can lower your cholesterol significantly. Try to eat more lentils in particular as lentils contain more fiber than any other legume.

Milk

Milk and other foods high in calcium can help to lower high cholesterol. Researchers say having at least 1,000 milligrams of calcium a day can help to lower bad LDL cholesterol, while raising good HDL cholesterol. Try to replace sodas and high-sugar drinks with healthy milk to lower high cholesterol.

You can lower high cholesterol or keep your cholesterol in check by making smart food choices. Start eating more fruits and vegetables, cereals, beans and nuts and minimize your intake of high-fat, high-carb, high-sodium and sugar-laden foods. Make a cholesterol fighting plan and stick to it and you can reduce your high cholesterol today.