In the Philippines and throughout the world, heart disease remains one of the leading causes of death. So if one is trying to be heart healthy, one should avoid all things associated with cholesterol, right? The answer is: not necessarily. Here’s why.

In your blood, are two types of cholesterol: bad cholesterol or LDL (low‐density lipoprotein), which is the type most people are acquainted with and are right to be anxious about, and good cholesterol or HDL (high‐density lipoprotein) ‐ yes, there is such a thing!

When LDL cholesterol is abnormally high, the chance of fats building up on arterial walls increases. This fat build up may cause one’s heart blood vessels to harden and narrow. Thick deposits of plaque clog the artery and impede the flow of red blood cells, which may eventually result in a tragic heart attack or stroke. However, keeping LDL levels down represent only half of the equation and may not be enough to keep the heart in good shape. Some heart research experts believe that a healthy count of HDL should be just as important as low LDL, because HDL helps carry away cholesterol from the arteries.

Only your doctor can determine the right levels of good and bad cholesterol for your well-being but this simple mnemonic device should help: good cholesterol or HDL should be High, and the bad type or LDL cholesterol should be Low. As with everything in life, balance is key. Heart‐friendly choices that integrate proper nutrition with exercise and a healthy lifestyle can positively impact cholesterol levels to benefit the body.

Starting today, make a choice for your health and create a diet that is heart smart, opting for vegetables, fruit, fiber, lean cuts of meat and pork, skinless chicken, and fish. Try to avoid high‐fat meats like sausage and burgers, pastries, and high‐sugar food and drinks.

The level of HDL or good cholesterol may be raised through regular exercise. Make your workout sessions consistent (at least 30 minutes, five days a week is recommended by the World Health Organization for some people), and enjoyable by thinking of creative strategies like exercising with a buddy, playing upbeat songs while working out, or getting glammed up in nice exercise clothes.

While diet and exercise definitely help, one needs also to check cholesterol levels, as high LDL and low HDL may still foretell cardiovascular disease. So it pays to know the ways to improve cholesterol levels. On your next visit to the doctor, ask how you can raise your HDL or good cholesterol while keeping your bad cholesterol at a low to help protect yourself against life‐threatening cardiovascular ailments.

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