“One myth that patients often bring up is: ‘I heard cholesterol doesn’t really matter anymore, that heart risk is more about inflammation,’ ” says Suzanne Steinbaum, DO, a cardiologist at the Mount Sinai Hospital and volunteer medical expert with the American Heart Association’s Go Red for Women campaign. While inflammation is important, cholesterol absolutely still matters, she says. One large study published in the journal Circulation in 2015, for example, found that for every decade that someone was living with high “bad” cholesterol, their chances of having a heart attack or stroke increased by 40 percent above their normal risk level.

RELATED: I Was Too Busy for Heart Disease Until It Almost Killed Me

But here’s the most important message doctors want to get out: “We have so much more control over cholesterol than people think,” says Dr. Steinbaum—meaning simple, everyday choices can make a real impact on your cardiovascular health.

The Different Types

All it takes to check your cholesterol is a blood test. (You can even use a DIY test kit.) You’ll get results for two kinds of lipo-proteins, or cholesterol-protein combos, traveling through the bloodstream. Low-density lipoproteins (LDL) combine with other substances to form sticky plaque buildups on the walls of your blood vessels; that contributes to blockages and narrowing of the arteries that can ultimately damage your ticker. “I tell my patients LDL is lousy, so the lower the better,” says Dr. Steinbaum.

RELATED: Eating to Control Your Cholesterol: Everyday Diet Strategies to Lower LDL

There is one other result that will show up on a cholesterol panel—triglycerides. These lipids are made of extra calories your body doesn’t need right away. They are stored in fat cells to be used as energy later on. But when triglycerides get too high, they contribute to the buildup of artery plaque, says Tamara Horwich, MD, medical director of the UCLA Cardiac Rehabilitation Program. According to research, people with elevated triglycerides are at increased risk of heart disease even if their HDL and LDL levels are perfect.

RELATED: What Causes Clogged Arteries? A Visual Guide

Rising Levels

For many people, the main risk factors for high cholesterol and triglycerides are an unhealthy diet and a lack of exercise, says Dr. Steinbaum. But age counts, too. As you get older, your liver isn’t as efficient at removing LDL from the bloodstream, so levels tend to rise. At the same time, dropping estrogen levels during menopause push women’s HDL down and LDL up, Dr. Steinbaum adds. Medications such as birth control pills can also elevate triglycerides.

Some people are actually born with out-of-whack cholesterol levels, thanks to genetic mutations known as familial hyper-cholesterolemia. (Some DNA tests, like 23andMe and Helix, can tell you if you’re predisposed to the disorder.) “People think ‘Oh, it’s fine, that means my high cholesterol is genetic and I don’t have to worry about it,’ ” says Dr. Steinbaum. “What it really means is that you have to be more aggressive about treating it. Women with familial hyper-cholesterolemia who aren’t on cholesterol-lowering medications have a higher risk of heart attack before the age of 60.”

RELATED: Need a Cholesterol Drug? 12 Must-Know Facts

Getting Control

If your cholesterol isn’t in the normal range, adopting a few healthy habits can go a long way: “Most of us can change our numbers through how we choose to live our lives,” says Dr. Steinbaum.

For starters, design a workout routine you can stick to: Exercise is the best way to boost helpful HDL, and it also slashes triglycerides. So aim for 150 minutes of moderate aerobic exercise (or 75 minutes of high-intensity activity) a week—plus some additional strength training, says Dr. Horwich.

In terms of your diet, try to limit refined carbohydrates and saturated fats (especially in processed and deep-fried foods). Gobbling up too much sugar and other refined carbs boosts triglyceride levels, while saturated fat hikes up LDL.

RELATED: 10 Heart Attack Risk Factors

Instead, focus on nutrient-rich plants and lean proteins: “Envision yourself on the beaches of Greece, and think about everything that you’d ever want to eat there—the vegetables, whole grains, and fresh seafood. That’s what you want to eat at home, too,” says Dr. Steinbaum.

It can also help to choose specific foods proven to lower LDL, including oats, barley, beans, nuts, and fatty fish like salmon or albacore tuna. And finally, there are medications called statins that can raise HDL and significantly reduce LDL. They’re usually required for people who need to cut their LDL levels by half or more.

“Cholesterol is one of the most tangible and controllable parts of the heart-health issue,” says Dr. Steinbaum. “It’s very empowering to watch your numbers change for the better.”

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Thing is, it's not just heredity that can cause high cholesterol. Several lifestyle factors also have a huge impact on your risk. The good news: You can change the choices you make. Here are four mistakes that put you at risk for high cholesterol:

You eat poorly

A diet high in saturated fat—found in meats, butter, and dairy—ups your risk of high cholesterol, as does consuming a lot of foods high in cholesterol, such as beef and full-fat milk products. Eating too many trans fats in packaged baked goods will also raise your risk, though it's becoming tougher to find them; in 2015, the FDA ordered food manufacturers to stop using trans fats within three years. Still, check food labels carefully and steer clear of any that still have "partially hydrogenated oil" listed as an ingredient. Stock up on these five foods that lower cholesterol naturally.

If you haven't quit smoking, what are you waiting for? Lighting up is the leading cause of preventable death in the United States. It's the cause of 90% of all lung cancer deaths, and can even cause cancer in many other parts of the body. As if that weren't enough reason to stop using cigarettes, here's another: smoking lowers your levels of HDL cholesterol and damages blood vessel walls.

Let's back up for a minute. In case you need a quick refresher on cholesterol, we all have two natural types in our bodies: HDL, the “happy” or good kind, and LDL, the “lousy” kind. In general, having a high HDL is healthy, while having a high LDL is linked to an increased risk of heart disease.

But what we do know for certain is that other foods (think oats and almonds) can help manage or improve your overall cholesterol profile, and reduce your risk of heart disease. Below are my top five picks for these “cholesterol helpers”—plus easy and tasty ways to eat them more often.

RELATED: What's the Difference Between Soluble and Insoluble Fiber

Pulses

Several studies have linked pulses—the umbrella term for beans, lentils, and peas, like chickpeas—to cholesterol reduction. One study, published in the Canadian Medical Association Journal, found that a 3/4 cup of pulses daily lowered lousy LDL cholesterol by 5%. That may not sound like much, but it is a significant drop.

Pulses are truly one of the most versatile food groups, since they can be consumed in both savory and sweet dishes, and are found in many forms, including whole beans, purees like hummus, pulse flours, and products like pulse-based pastas. Add beans to an omelet or whip chickpea flour into a smoothie. Snack on oven-roasted chickpeas or veggies with lentil dip. Add beans or lentils to salads or soups, use pulse noodles in place of wheat versions, and swap all-purpose flour for chickpea or fava bean flour in baked goods. You can even use a hummus or pureed split peas or lentils in place of creamy sauces.

RELATED: 10 Surprising Facts About Cholesterol

Avocado

In a Pennsylvania State University study, researchers placed overweight adults on a low- or moderate-fat diet, with or without avocado. While the low-fat diet decreased LDL by 7 mg/dL, the moderate-fat diets produced even better results: The non-avocado eaters had an 8 mg/dL reduction in LDL, and the avocado group had a 14 mg/dL reduction.

Avocado goes with just about everything! Spread it on whole grain toast, whip it into a smoothie, add it to an omelet, frittata, or salad. Use it to garnish soups, chili, fish, chicken, beans, hummus, whole grains, or veggies. You can also scoop up guacamole with raw veggies as a snack, use avocado in place of butter in baking, and even whip it into creamy puddings and sauces.

Oats are a well-known cholesterol-lowering superfood. In one Thai study, people with high cholesterol were given either oatmeal or rice porridge for four weeks. The people who had the oatmeal experienced a 5% reduction in total cholesterol, and a 10% slash in their LDL.

At breakfast, oats can be whipped into smoothies, toasted and sprinkled over fresh fruit, folded into energy balls, layered in parfaits, or added to acai bowls. Of course, there are dozens of variations of overnight oats these days. Plus oatmeal can be served savory as well as sweet. Make it with low-sodium organic vegetable broth instead of water and add shredded zucchini, minced onions, mushrooms, garlic, and Italian herb seasoning. Then top with a sunny side up egg.

You can also use oats to coat baked fish or chicken (in place of breadcrumbs), and as a filler in meatballs, meatloaves, or patties. And oats and oat flour are staples for cookies and healthier baked goods and desserts. I even stir them into melted dark chocolate, along with cinnamon, ginger, and shredded coconut, to make “haystacks.” Another nutritious dessert idea: Fold oats into almond butter with pumpkin pie spice, and use it as a crumble topping for sautéed fruit (aka mock cobbler).

RELATED: Top 5 Cholesterol Myths

Almonds

A study published in the Journal of Nutrition found that among heart disease patients, consuming just 10 grams of almonds before breakfast (that's about 8 almonds), significantly upped levels of protective HDL. At week 6 the subjects’ good cholesterol values were 12-14% higher, and by week 12 they were 14-16% higher, compared to baseline levels.

In addition to snacking on whole almonds, you can use almond butter and almond flour in many meals and snacks. Whip almond butter into smoothies, add to oatmeal or parfaits, spread it on whole grain toast, or slather it onto sliced fruit. Add savory seasonings—like garlic and fresh ginger—to almond butter for a savory sandwich spread, or thin out the mixture with organic low-sodium vegetable broth to make a sauce for steamed or stir-fried veggies. Crushed almonds or almond flour can also be used to encrust fish or poultry. Plus, sliced almonds make a terrific garnish for any stir-fry, cooked whole grain, or cooked veggie dish.

Almond butter is also the base for many energy ball recipes, and all forms of almonds are staples in baking and desserts. I use almond flour along with chickpea flour to make gluten-free brownies and pumpkin spice muffins. I also love to stir chopped or sliced almonds into melted dark chocolate, along with chopped dried cherries and ginger, to make bark.

RELATED: You Should Probably Be Eating More Turmeric, Here's How

One strategy for curbing heart disease risk is lowering LDL without also lowering HDL. The good news? Green tea seems to do the trick. A meta-analysis of research published in the American Journal of Clinical Nutrition found that green tea consumption significantly lowered total cholesterol levels (by more than 7 mg/dL), and significantly reduced LDL values (by more than 2 mg/dL) without any effect on protective HDL.

In addition to sipping hot or iced green tea, you can incorporate the brew into your meals. Use chilled green as the liquid in smoothies or marinades. Season warmed tea as a base for soups, or use it to steam brown rice or veggies. Chilled green tea, flavored with fresh ginger, mint or basil, and muddled fresh fruit, is also one of my go-to cocktail ingredients. Try it in a margarita in place of a sugary mixer. Cheers!

Do you have a question about nutrition? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass. Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her newest book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.

The scientists, led by Dr. Roelof Smit at Leiden University Medical Center in the Netherlands, studied more than 4000 elderly people enrolled in a study involving a statin, a medication that lowers LDL cholesterol. Previous studies showed that LDL levels influence stroke as well as heart disease risk, so Smit and his colleagues wanted to investigate whether they have an effect on cognitive functions like attention, information processing and memory. They only analyzed people who had been taking the statin for at least three months in order to avoid any bias caused by the sudden change in LDL levels by the drug, and compared them to people who didn’t take the drug.

This article originally appeared on Time.com.

In fact, low total cholesterol is associated with about 60% less risk of the most aggressive form of prostate cancer, and higher levels of good cholesterol (HDL) may protect against lung, liver, and other cancers, according to two studies published this week in the journal Cancer Epidemiology, Biomarkers & Prevention.

Next Page: Can cholesterol-lowering drugs help? [ pagebreak ]At first, Dr. Albanes and his colleagues found their results seemed to back up the studies from the 1980s; they discovered that men with low total cholesterol had a higher cancer risk. The trend all but disappeared when they excluded cases of cancer that were diagnosed during the first nine years of the study. (Such men may have already had cancer, but it hadnt been diagnosed yet.)

In the second study, researchers looked at about 5,500 men ages 55 and older. Men with total cholesterol under 200 mg/dL—the range the National Heart, Lung and Blood Institute deems "desirable"—had roughly a 60% lower risk of high-grade prostate cancer, an aggressive type.

"It was a notable reduction, which is not that often seen in prostate cancer research," the lead researcher, Elizabeth Platz, ScD, a cancer epidemiologist at the Johns Hopkins Bloomberg School of Public Health, told reporters.

The decrease in risk was found only in high-grade tumors and not in less serious cases of prostate cancer—a pattern that Platz and her colleagues reported in a previous, similar study. According to Jacobs, this pattern is not uncommon in prostate-cancer studies. Obesity, for example, is associated with a higher risk of more dangerous tumors but not with prostate cancer overall, he said.

This study was inspired in part by a growing body of evidence that suggests that statins, which are cholesterol-lowering drugs such as Lipitor, may protect against high-grade prostate cancer. In the current study, however, Platz and her colleagues did not measure statin use and therefore were not able to determine whether the lower risk of high-grade prostate cancer was influenced by statins or other cholesterol-lowering methods, rather than naturally low cholesterol.

"Our next step…is to look not just at total cholesterol, but to also evaluate the relationship for high HDL cholesterol and low LDL cholesterol, and also to evaluate whether cholesterol-lowering—rather than low cholesterol as the usual state for these men—would also explain this relationship," Platz said.

More studies, including randomized controlled trials, are necessary to explain the link between cholesterol and prostate cancer, according to Platz.

Jacobs agreed, noting that the findings of the two studies raise important questions. The effect that HDL cholesterol and total cholesterol have on cancer risk are "likely to be very interesting areas for future research," he said.

All of the above

Cholesterol is an important organic compound that the body uses to make brain cells, sex hormones (like testosterone), and fat-digesting bile. Transporter proteins, known as lipoproteins, ferry cholesterol around the body, including to the liver for removal. Cholesterol is only dangerous when the levels of low-density lipoproteins (LDL), also known as "bad cholesterol," are too high, or when levels of high-density lipoproteins (HDL), known as "good cholesterol," are too low. When this occurs, cholesterol can accumulate in the walls of arteries. These fatty deposits can rupture, which causes a blood clot to form. An abrupt cutoff of blood flow can cause heart tissue to die—an event known as a heart attack.

2. Which of the following foods doesn't contain cholesterol?

Walnuts

Cholesterol is naturally produced in the bodies of animals. Therefore, you won't find cholesterol in plant-based foods, although such foods may contain saturated fat, which your body can convert into cholesterol. While the fat content in food is now thought to be a more important player in determining the cholesterol level in your body, you should still limit your dietary cholesterol to less than 300 mg/day if you are healthy, and less than 200 mg/day (the amount found in one egg yolk) if you have cardiovascular disease, diabetes, or elevated LDL cholesterol. Walnuts contain omega-3 fatty acids (as do certain types of fish), which are thought to help lower cholesterol.

3. How many adults in the United States have high cholesterol?

1 in 2

Roughly half (48.4%) of American adults over age 20 have a total cholesterol level higher than 200 mg/dL, according to 2005 data from the American Heart Association.

4. True or False: Having a total cholesterol level above 200 mg/dL always means that youre at greater risk of heart problems.

False

While its true that a total cholesterol level of 200 mg/dL puts you in a higher risk category, doctors now know that the amounts of HDL and LDL can affect heart attack risk. LDL shuttles cholesterol away from the liver and can deposit it in the walls of arteries. HDL is considered good because it tends to scavenge cholesterol out of the body and deposit it in the liver. Some people with high total cholesterol may be somewhat protected from heart disease if their HDL level is relatively high. However, if your total cholesterol is very high—240 mg/dL or more—you have twice the risk of heart disease as someone with 200 mg/dL, on average.

In 2008, the American Academy of Pediatrics issued new guidelines for cholesterol screening in children. The organization recommended treatment, including diet, exercise, and statin drugs, if necessary, for children 8 years and older with elevated LDL levels (190 mg/dL, or 160 mg/dL if there are other risk factors, and 130 mg/dL for kids with diabetes). It also recommends testing high-risk children (starting as early as age 2), which includes those who have a family history of early heart disease, and those who are overweight, have high blood pressure, smoke, or have diabetes.

6. Which of the following can lower your cholesterol?

All of the above

A diet rich in soluble fiber can reduce your cholesterol. The U.S. Food and Drug Administration allows certain products containing fiber to bear a label claiming that they may reduce the risk of heart disease as part of a diet low in saturated fat and cholesterol. The eligible products include oatmeal and oat bran, but those arent the only foods that lower cholesterol. Pinto and navy beans, olive oil, fiber supplements containing psyllium husk, and margarines that contain plant sterols have also been shown to lower cholesterol.

7. Unhealthy cholesterol levels can increase your risk of which of the following?

All of the above

When LDL cholesterol is elevated (or when HDL cholesterol is too low), fatty deposits can form in just about any blood vessel in the body. If heartarteries are clogged, it causes a heart attack; if a vessel in your neck begins to close, you are at risk for a stroke. Those are the two major threats, but there are many more problem spots. The narrowing or hardening of arteries is thought to contribute to memory loss, eye disease, leg pain (which occurs with peripheral arterial disease, or PAD), and sexual dysfunction. Although the exact mechanism is unknown, unhealthy cholesterol is also associated with a loss of kidney function.

8. True or false: The average American has lower cholesterol now than he did 40 years ago.

True

The total cholesterol level of the average American adult has been declining since the 1960s, mainly because people have reduced the fat and cholesterol in their diets. The use of cholesterol-lowering drugs has played a role as well, however, and may have offset a rise in cholesterol levels among the growing number of obese individuals in the population.

9. True or false: Overweight people tend to have higher cholesterol than thinner people.

True

If you are carrying extra weight, your cholesterol is probably higher than your same-age peers with a thinner physique. Losing weight and exercising can help lower LDL and raise HDL cholesterol. However, not all people who are overweight automatically have high cholesterol. By the same token, thin people cant ignore their cholesterol. Cholesterol can be elevated in the body due to a number of factors, including diet and family history, so it is possible to be thin and have unhealthy cholesterol levels.

10. Regular exercise can raise your good cholesterol by roughly:

2–3 points

A 2007 analysis found that regular exercise (at least 30 minutes of aerobic exercise four times a week) raises HDL cholesterol by an average of 2.53 mg/dL. This change in HDL decreases the risk of cardiovascular disease by approximately 5% in men and nearly 8% in women.

Smokers tend to have higher LDL and lower HDL compared to their nonsmoking peers. Even secondhand smoke is thought to have a similar effect.

12. When you get a lab report, you want an HDL cholesterol reading of:

Over 60 mg/dL whether youre a man or woman

HDL, or good cholesterol, tends to be slightly higher in women than in men. If your HDL is below 40 mg/dL if youre a man or 50 mg/dL if youre a woman, youre at greater risk of heart disease. If you have an HDL level above 60 mg/dL, it protects against heart disease.

13. When you get a lab report, you want an LDL cholesterol reading of:

Less than 100 mg/dL

LDL is a cholesterol-carrying protein that can deposit cholesterol in your blood vessels, so the less you have of it, the better. The optimal level is less than 100 mg/dL, although 100–129 mg/dL is near optimal. If your level is 130–159 mg/dL, youre borderline high; 160–189 mg/dL puts you in the high category and 190 mg/dL is the danger zone.

14. Some doctors may use your "cholesterol ratio," the ratio of total cholesterol to HDL (good) cholesterol, to determine your risk for heart disease. You should aim for a cholesterol ratio of:

3.5:1

Although the American Heart Association recommends that patients look at their total cholesterol and HDL cholesterol to determine their heart-disease risk, your doctor might give you those results as a ratio. For example, if your total cholesterol is 200 mg/dL and you have an HDL of 50 mg/dL, your ratio would be 4:1. The optimal ratio is considered to be 3.5:1.

Want to cut cholesterol without cutting taste? Most people fear that “good for my cholesterol” means joyless (and flavorless) meals. However, a low-cholesterol diet doesn’t have to be all oat bran and tofu.

Here are some simple substitutions you can make to the food you already eat to help fight cholesterol and have a little fun.

01
of 10

Sprinkle Walnuts, Skip Croutons

Higher intakes of highly processed carbohydrates are associated with higher levels of low-density lipoprotein (LDL)-cholesterol, also known as bad cholesterol, says the National Library of Medicine (NLM).

For a healthier salad, replace your croutons (which can be high in unhealthy fats and highly processed carbohydrates) with walnuts, which are high in polyunsaturated fat—a good fat that can lower LDL while boosting HDL (aka good cholesterol). The NLM advises that moderate amounts of polyunsaturated (and monounsaturated) fat in place of saturated and trans fats can benefit your health.

02
of 10

Sip Red Wine, Not Cocktails

Research, such as this 2017 large-scale study published in the American Journal of Circulation, suggests that moderate alcohol intake can produce a slight rise in HDL cholesterol, so-called good cholesterol, according to the NLM.

But you might want to swap cocktails for red wine, which contains antioxidants such as flavonoids believed to lower LDL and boost HDL. In addition, a 2022 study published in Foods observed an increase in HDL concentrations and serotonin and dopamine levels with wine consumption.

Given the risks of alcohol, however, the Centers for Disease Control and Prevention (CDC) recommends that you limit your daily intake to two glasses (for men) or one glass (for women).

03
of 10

More Edamame and Nuts, Less Cheese and Crackers

For a pre-dinner snack, skip the crackers and cheese, sky-high in saturated fat—one of the prime culprits behind high cholesterol. Instead, put out some almonds, which have been shown to lower LDL. One 2017 study from Penn State found that eating almonds regularly may help boost HDL cholesterol levels while improving how it removes cholesterol from the body.

There’s also edamame, the low-fat boiled baby soybeans that are a common appetizer in Japanese restaurants. One cup contains about 25 grams of soy protein, which is thought to actively lower LDL in small but significant amounts, according to a 2019 study from The Journal of Nutrition. Buy them frozen, dump them into boiling water, and drain them after 5 minutes: That’s all there is to it.

But if you're a true cheese lover, choosing a lower or reduced-fat cheese may also be a good alternative.

04
of 10

Vinegar and Lemon Juice Beats Salad Dressing

As you probably know, drenching a salad in high-fat salad dressing defeats the purpose of making a healthy food choice. According to Medline Plus, cholesterol is in foods of animal origin, such as egg yolks and whole milk dairy products, often found in salad dressings.

Instead, opt for a lower-cholesterol option, says Medline Plus, such as olive oil, vinegar, or lemon juice. Olive oil is a healthier fat and better for cholesterol. Like all fruits and vegetables, lemons are a low-cholesterol option.

05
of 10

Ditch the Butter for Margarine Spread

One tablespoon of butter contains more than 7 grams of saturated fat—more than half of the recommended daily amount for a 2000 calorie/day diet, according to the American Heart Association (AHA). It also contains 10% of your daily value for dietary cholesterol, which, though it isn’t as harmful as was once thought (according to a 2018 study in Nutrients), is one of the main sources of high cholesterol (and atherosclerosis). So, according to the NLM, butter, other animal fats, and solid margarine may not be the best choices.

Alternatives are liquid vegetable oil, such as olive, canola, sunflower, corn, and peanut oils. Switch the butter with a vegetable-oil-based spread; you'll replace bad fat with good fat. And instead of using butter to grease the pan while cooking, try olive oil or white wine vinegar.

06
of 10

Use Ground Turkey, Not Ground Beef

Red meat is a source of saturated fat and dietary cholesterol—two of the main sources of blood cholesterol.

Ground turkey contains half the saturated fat of 85% lean ground beef, according to the U.S. Department of Agriculture (USDA), and it can be substituted easily for beef in most recipes.

07
of 10

Chicken Is Ok, Fish Is Better

While they have less saturated fat than red meat, turkey and chicken are not entirely without cholesterol.

One of the best strategies for reducing cholesterol through diet is eating more fish, which is very low in fat and contains heart-healthy omega-3 fatty acids, says the NLM.

08
of 10

Quinoa Is a Tasty Alternative to Rice

People with high cholesterol will sing this tune once they realize the benefits of quinoa (pronounced “KEEN-wah”), a South American seed serving as a tasty and healthful stand-in for rice or couscous.

According to the United States Department of Agriculture (USDA), one cup of cooked quinoa has 15% fewer carbohydrates and 60% more protein than a comparable amount of brown rice; it also has 25% more fiber, which can help lower blood cholesterol.

09
of 10

Munch on Popcorn, Not Tortilla Chips

Tortilla chips are often considered a healthy alternative to potato chips. But an even better snack is homemade air-popped popcorn.

According to the USDA, tortilla chips have approximately 3 grams of saturated fat per serving, while air-popped popcorn (without butter) contains just over 0.6 grams of saturated fat per serving, per the USDA.

10
of 10

Skip the Fatty Sour Cream, Choose Fat-free Greek Yogurt

Whether it’s used as a garnish or in a sauce, sour cream adds a shot of saturated fat (just over 10 grams per serving according to the USDA) to otherwise heart-healthy meals.

To cut out that excess fat without sacrificing taste or texture, swap the sour cream with low-fat Greek yogurt—one of the world’s healthiest foods, and just over 1 gram of saturated fat per serving, according to the USDA. Just about any recipe that calls for sour cream can be made with Greek yogurt instead.

The statistics are sobering: Heart disease is the number-one killer of women in the United States. And an estimated eight million women have it. Whats more, a new study shows that in recent years, the overall heart disease risk for Americans—especially women—hasnt continued the healthy downward trend it showed in previous decades. Ready for some good news? You can do more to prevent heart disease than almost any other serious condition. Start with these age-specific steps.

On ingredient lists, they show up as “hydrogenated” and “partially hydrogenated” oils. But scrutinize any product touted as “trans fat–free” at the supermarket too: Some manufacturers have replaced hydrogenated oils with tropical oils that are high in saturated fat, which also raises LDL cholesterol. Eating out in a city where trans fats arent banned? Skip the fried stuff; many restaurants still use the oils for frying.

pregnancy-hear (BP) can rise if youre taking birth control pills or when youre pregnant.

Women who develop preeclampsia (pregnancy-related hypertension) are prone to heart disease later in life. And, in general, “how your heart handles pregnancy offers a snapshot of how it will look in middle age,” says Sharonne Hayes, MD, director of the Womens Heart Clinic at the Mayo Clinic, in Rochester, Minn. To keep BP from creeping up (the safe zone is lower than 120 over 80), substitute herbs and spices for salt; try cumin for a healthy twist on popcorn, for instance. Too much salt causes blood vessels to retain water, which can lead to high BP.

screaming-woman at an early age, before it takes a toll. Instead of venting when a situation makes you furious, take a few deep breaths and describe to yourself whats making you angry. That should help you calm down.

Next Page: Your 40s

[ pagebreak ]Your 40s

sleeping-woman at least a few nights a week. Thats nothing to yawn about, either. When your body is deprived of restorative sleep, your heart has to work harder. And piles of studies show that too little shut-eye can lead to heart attack, stroke, heart failure, and diabetes.

sad-woman , and that spells trouble for their hearts, says Jennifer Mieres, MD, a cardiologist and associate professor at New York Universitys School of Medicine. Uncontrolled stress can raise blood pressure and flood blood vessels with inflammatory chemicals, which in high doses can be toxic to the heart, while depression has been linked to hardening of the arteries. Then there are the unhealthy habits that come with stress and the blues: smoking, excessive drinking, and overeating.

Smart medicine for your mood and your heart? Exercise. Thirty minutes of aerobic activity (walking, biking, swimming) most days of the week has been shown to reduce the symptoms of depression by about half, an effect comparable to antidepressant use, while lowering blood pressure and strengthening your cardiovascular system. But if youre feeling low more often than not, talk to your doctor about therapy, antidepressants, or St. Johns wort. (New research suggests that this herb works as well as antidepressants and has few side effects.)

salmon-heart , and triglycerides (a type of fat stored in the blood) start creeping up, making a heart-healthy menu more important than ever. Aim for two servings of fish, like salmon or tuna, each week for omega-3 fats; or pick omega-3-fortified foods like orange juice, margarine, and eggs. Also, sprinkle ground flaxseed on yogurt or cottage cheese to lower cholesterol. And experiment with dishes that contain high-fiber foods like apples, broccoli, beans, and bran cereal. Health fads come and go, but a high-fiber diet has consistently proved to be good for the heart, says Leslie Cho, MD, director of the Womens Cardiovascular Center at the Cleveland Clinic, in Ohio.

Next Page: Your 50s-Plus

[ pagebreak ]Your 50s-Plus

swimming-helps at least three times a week. Try jogging, walking on the treadmill on a challenging incline, or swimming laps.

women-yoga , such as a weight-lifting class, yoga, or Pilates, to your exercise routine at least twice a week, Dr. Goldberg recommends. Youll keep blood pressure in check, boost metabolism, zap more calories, control cholesterol, and improve endurance. Sum total? A heart thatll keep pumping happily for years to come.

Enjoy some "friend benefits"
Whatever causes you stress, leaning on friends for support and commiseration can help keep blood pressure in check. “There are clearly good things that happen to your heart when you care about people and people care about you,” Cedars-Sinais Dr. Merz says. Talk out the stress with friends over a walk or at the gym, and youll double your heart benefit.

This content was first published in Health magazine, January/February 2009

It makes sense to include a variety, as each tree nut has unique nutritional benefits. For example, walnuts contain a plant-based omega-3 fatty acid; pistachios have lutein and zeaxanthin , carotenoids important for eye health; and almonds are the richest in vitamin E. All are great for heart health and pack healthy fats (especially if you eat them raw, not roasted and salted).

Read more about the health benefits of nuts below

• Best and Worst Nuts for Your Health
• Which Foods Burn the Most Fat?
• This Bar Food Is Superfood