It takes a whole-life approach to maintain optimal cholesterol levels -- and a strong heart. Start by following these steps.

Eat a Rainbow
"Colorful vegetables and fruits are where the majority of antioxidants, isoflavones, and other phytochemicals exist," says Dr. Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University's Feinberg School of Medicine. They have vast benefits for the heart, so aim for eight servings daily. Avocados, artichokes, and grapefruit may particularly benefit heart health. Many herbs and spices -- garlic, ginger, turmeric -- also have anti-inflammatory, heart-healthy benefits.
See recipes with these amazing spices.

Drink Up
Alcohol has been associated with higher HDL cholesterol levels -- "and red wine contributes antioxidants," Van Horn says. Limit yourself to a glass of wine a day, or grab a handful of grapes instead -- that way you get the soluble fiber, too. Green tea seems to lower cholesterol and triglyceride levels and raise HDL levels; aim for at least a cup a day.

Get Your Fiber
Soluble fiber reduces the risk of heart disease by blocking cholesterol and fats from being absorbed through the wall of the intestines into the bloodstream. Increasing daily soluble fiber intake can reduce LDL cholesterol by 5 to 10 percent. Good bets include psyllium seeds, oatmeal, barley, citrus fruits, Brussels sprouts, and legumes like lima and kidney beans.
See our delicious cholesterol-fighting recipes.