Aerobic: This activity moves your large muscles, such as those in your arms and legs. Running, swimming, walking, bicycling, dancing, and doing jumping jacks are examples of aerobic activity. Aerobic activity also is called endurance activity.

Aerobic activity makes your heart beat faster than usual. You also breathe harder during this type of activity. Over time, regular aerobic activity makes your heart and lungs stronger and able to work better.

Muscle-strengthening: Activities that improve the strength, power, and endurance of your muscles. Doing pushups and sit-ups, lifting weights, climbing stairs, and digging in the garden are examples of muscle-strengthening activities.

Bone-strengthening: With these activities, your feet, legs, or arms support your body's weight, and your muscles push against your bones. This helps make your bones strong. Running, walking, jumping rope, and lifting weights are examples of bone-strengthening activities.

Stretching: Stretching helps improve your flexibility and your ability to fully move your joints. Touching your toes, doing side stretches, and doing yoga exercises are examples of stretching.

Light- and moderate-intensity activities: Light-intensity activities are common daily activities that don't require much effort. Moderate-intensity activities make your heart, lungs, and muscles work harder than light-intensity activities do.

On a scale of 0 to 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in breathing and heart rate. A person doing moderate-intensity activity can talk but not sing.

Vigorous-intensity activities: Vigorous-intensity activities make your heart, lungs, and muscles work hard. On a scale of 0 to 10, vigorous-intensity activity is a 7 or 8.

A person doing vigorous-intensity activity can't say more than a few words without stopping for a breath.

Your doctor may recommend a diet that includes the following:

• Fat-free or low-fat dairy products, such as skim milk
• Fish high in omega-3 fatty acids, such as salmon, tuna, and trout, about twice a week
• Fruits, such as apples, bananas, oranges, pears, and prunes
• Legumes, such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
• Vegetables, such as broccoli, cabbage, and carrots
• Whole grains, such as oatmeal, brown rice, and corn tortillas

You should limit:

• A lot of red meat
• Palm and coconut oils
• Sugary foods and beverages
• A lot of sodium
• Alcohol

Two nutrients in your diet make blood cholesterol levels rise:

• Saturated fat—found mostly in foods that come from animals
• Trans fat (trans fatty acids) —found in foods made with hydrogenated oils and fats, such as stick margarine; baked goods, such as cookies, cakes, and pies; crackers; frostings; and coffee creamers. Some trans fats also occur naturally in animal fats and meats