Your diet can be both your medicine and your poison. Start with it. Avoid eating foods which contain Trans Fat which increases your LDL, thus contributing to plaque build up. Saturated fat also leads to high cholesterol levels. Foods you should avoid include vegetable shortening, partially hydrogenated vegetable oil, dried foods, potato chips and doughnuts. Avoid dairy products like egg yolk and fatty meat. Bake or boil your food instead of frying it in fat. It goes without saying that the more you consume fruits and vegetables, the healthier and safer you are. The more processed the food is, the unhealthier it is. Avoid soda, refines sugar, white bread and bakery items. Stick to whole unprocessed foods. Go for lean meat if you want to make a meaty dish. Use skimmed milk instead of whole milk as this has lower cholesterol levels.
Now comes the work out part. The more you work your body, the more fat you burn and reduce the plaque on your arteries. There is no specific exercise you should indulge in. Just choose a favorite outdoor activity and do it regularly. This could be anything like jogging, cycling, skipping and tennis. Anything that works your body is a form of exercise.
If you increase the level of HDL, the good cholesterol in your blood, you will be able to combat the bad LDL. Consume more of foods that contain Omega 3. Omega 3 is present in nuts, seeds and olive oil and can help lower your cholesterol level.
If you are a smoker, it is high time that you give up. Smoking is known to reduce HDL levels and encourage LDL levels which lead to plaque build up.