Need to Change

Just had an assessment at work where they measured body fat, weight etc and it wasn't great.
I don't think of myself as overweight as I am only 77.5kg and 1.73m in height.
But my BMI was slightly overweight at 25.9, but my upper Body Fat % was 33%, however what shocked me more was my Choloestoral Levels, with the bad stuff (HDL) at 0.72 when it should be higher than 1 and my Total at 5.5 when it should be below 5.

I have tried to change a few things recently, cutting down on the sugar and changing from Veg oil to olive oil for cooking.

So I need to change a few things and was hoping some people could offer suggestions?

I have also been looking at getting some fitness DVDs to do at home and whilst away on business but I havent seen many reports of men doing stuff like 30 Day Shred. I was looking at insanity but I would like to get a basic level of fitness before attempting that.