Step 3: Read the Labels

In 1994 the Food and Drug Administration took a hard look at how food manufacturers reported the nutritional value in food and revamped the now famous food label. Those charts on the back of food packages should become your best friend.

When considering your cholesterol take note of the section on saturated fat. Saturated fats are usually solid or almost solid at room temperature. All animal fats, such as those in meat, poultry, and dairy products are saturated. Processed and fast foods are also laden with saturated fats. Saturated fats can make your cholesterol levels go through the roof. Reducing saturated fat to less than 10 percent of your caloric intake will help you lower your LDL blood cholesterol.

Food manufacturers can also be tricky in how they label their products to grab the attention of the health-conscious consumer. New rules are now in place to guide shoppers. It's important to know what the following terminology means when searching for healthy foods:

• Reduced fat: 25% less fat than the same regular brand.
• Light: 50% less fat than the same regular product.
• Low fat: less than 3 grams of fat per serving.
• Reduced or fewer calories: at least 25 percent fewer calories per serving than the reference food.
• Fat-free: less than 0.5 grams of fat per serving.

Step 4: Eat More Fish

Some fish — such as salmon, tuna, sardines, mackerel and herring — contain a type of fish oil called omega-3. Studies have found that omega-3 not only helps lower cholesterol, but also helps to reduce the chance of blood clot formation and protects against irregular heartbeats, which can cause heart attack and sudden cardiac death. The American Heart Association recommends about 3 ounces of fish at least two times a week or more. Fish oil supplements are also an option.

Step 5: Try New Recipes

Be adventurous. Just because it's healthy doesn't mean it won't taste good. Use soy products as a substitute for meat. Substitute egg whites or egg substitute for whole eggs, skim milk for whole and use olive or canola oil when cooking. Do like the Italians do and use olive oil instead of butter on bread. Bake or broil instead of frying and remove chicken skin before cooking. The American Heart Association online cookbook is a good source for "heart healthy" recipes. For more on cholesterol-lowering foods visit Fit Foods.

Step 6: Exercise

Nothing new here. Getting off the couch is one of the best things you can do for your overall health. Thirty to 45 minutes of moderate intensity workouts most days of the week is the recommendation. Try thinking of exercise as your recreation time by walking, swimming, dancing or bicycling.

Step 7: Monitor Your Cholesterol

Everyone over the age of 20 should have a lipoprotein profile performed at least every five years. If your cholesterol was found to be high or borderline at your last physical, begin Dr. Barbour's eight-step plan and get your cholesterol checked again four to six months after you have made these lifestyle changes. This will give your doctor a good indication whether dietary and activity changes are enough to lower your cholesterol or if medication may be required. If cholesterol-reducing medication becomes necessary your doctor will tell you which ones are best and how often you should have your cholesterol checked.

Step 8: Maintain a Healthy Weight

Shed those extra pounds. Being overweight is not only associated with an increase in cholesterol, but the extra pounds can increase your blood pressure and your risk for diabetes and certain types of cancer.