First of all, if you don’t know know what your cholesterol is, it’s time to get it checked. The American Heart Association suggests “all adults age 20 or older have a fasting lipoprotein profile — which measures total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides — once every five years.”

If your doctor tells you that your cholesterol levels are on the rise, don’t panic. Studies have shown that nutrition and lifestyle changes, including weight loss, regular exercise, and smoking cessation, can reduce total blood cholesterol by as much as 30% and significantly improve cardiovascular hearth.

Read on to discover 5 heart-healthy nutrition tips that will keep your cholesterol in check .

1. Reduce Saturated Fat & Eliminate Trans Fat

Choosing smaller portions and leaner cuts of beef and pork, opting for fish, shellfish, and skinless poultry, switching to non-fat milk and yogurt, and reducing intake of cheese, ice cream, and butter, as well as fried foods and processed/packaged meats, snacks, & baked goods, will significantly lower the amount of saturated and trans fat in your diet. These fats raise cholesterol and your risk of heart disease.

2. Replace with Heart-Healthy Unsaturated Fats

Unsaturated fats are categorized into polyunsaturated and monounsaturated fats. Seafood, vegetable oils, like olive, canola, and sesame, nuts, seeds, avocados, and olives are all terrific sources of unsaturated fats. These fats lower cholesterol and reduce your heart-disease risk.

3. Add More Fiber Rich Foods To Your Diet

Fiber, especially soluble fiber, can actually help lower cholesterol. Good sources of this kind of fiber include beans, oats, barley, flax seeds, and many fruits and veggies like apples, oranges, and carrots. Try to eat at least one serving from this group once or twice a day, like oatmeal for breakfast and beans at lunch or dinner. Whole-grain breads and cereals, corn and many veggies like cauliflower, green beans, potatoes, root vegetables, and fruits eaten with the skin are great fiber sources as well. Aim for 25g of fiber everyday.

4. Increase Fruits, Vegetables, & Beans

Aside from olives and avocados, fruits, vegetables, beans and whole grains don’t supply much fat, but they are loaded with nutrients that enhance heart health such as complex carbohydrates, fiber, B vitamins, and minerals like potassium and magnesium. These foods are the base of any heart-healthy diet. Need some ideas? Click here to download a list of 50 Ways To Add More Fruits and Veggies to Your Diet.

5. Increase Physical Activity

Regular physical activity promotes cardiovascular health, lowers cholesterol, LDL and triglycerides, and raises HDL (the good stuff). The Surgeon General recommends at least 30 minutes of exercise each day, and 60 minutes if you are trying to lose weight. Walking counts! Buy a pedometer and start tracking your steps, building up to 10,000 per day. Omron’s GOsmart™ Dual-Axis Pocket Pedometer is the best one I’ve come across.