The Truth About Cholesterol: A Doctor’s Guide to Heart-Healthy Living

April 23, 2024

Learn the real science behind cholesterol, the role of HDL and LDL, and how exercise and diet can improve your heart health—without the myths.

Cholesterol is good for you! We need cholesterol for many reasons: it makes vitamin D and our sex steroid hormones, and it maintains the integrity of our cell membrane. A cell membrane is the thin layer that holds the whole cell in place.

Cholesterol is not a bad word, and to go a step further, I don’t like using the words “good cholesterol for HDL and “bad” cholesterol”l for LDL. HDL and LDL are proteins that carry the cholesterol to and from the heart respectively. Let’s take the judgment out of our body for a second and focus on the important part. It’s cholesterol that matters.

Exercise is the most potent longevity drug. This is a data driven, evidence based 100% honest fact. I stand by the statement very firmly. Many studies show regular exercise increases HDL levels. I’ve been running on a treadmill since medical school in 2004. Exercise! It’s good for your heart, body, and bowels. It’s good for your soul, sleep and everything in between.

Next is food and nutrition. I love junk food. It’s so psychological and it’s totally the American culture! I recommend to psych yourself out on this one. Junk food and processed foods are ridiculously high in saturated and trans fats. Just don’t do it. If your excuse is time, choose m a healthier option, get a sandwich, a chicken burrito bowl, or do something less detrimental than McDonald’s and In-N-Out, and Pizza.

Not all diets are created equally. I love reading the data, especially on nutritionfacts.org. Studies show a diet rich in fruit and vegetables, a plant-based diet, avoiding animal fats, is the best diet for you. If you can’t do that, I don’t blame you; try picking up a Mediterranean diet. You can still eat chicken, beef, and fish and have a normal lifestyle. I think portion control is also worth discussing here. While you might catch me with a jar of Nutella and a spoon it’s rare! Portion control and water intake before eating is key!

Let’s get to the drugs!Correction: I love things that work the way they’re supposed to and it frustrates me as much as you when they don’t work. Of course, side effects exist. So does the risk of being unhealthy when you eat that burger, but let’s talk about drugs.

To make an educated and informed decision regarding medications it’s imperative to get a comprehensive evaluation that may include checking a NMR lipid profile, coronary calcium scan, lipoprotein a levels and apoB protein levels.

If you want to check your general inflammation level, a high sensitivity CRP may help in gathering data. It’s really nonspecific to anything but may give peace of mind and make an educated decisions. I hope this video helps you on your cholesterol and heart health journey. See you soon, book an appointment with me!

Cholesterol isn’t your enemy—in fact, your body needs it. But when it comes to maintaining a healthy heart, understanding the real role of cholesterol (beyond the outdated labels of “good” and “bad”) can help you make smarter choices.

This post breaks down what cholesterol really does in your body, why HDL and LDL are misunderstood, and what you can do—through food and fitness—to become a champion of your own heart health.

Cholesterol is Essential

We need cholesterol for many reasons: it makes vitamin D, produces sex steroid hormones, and maintains the integrity of our cell membranes—the thin layers that hold each cell together.

Cholesterol is not a bad word. In fact, I prefer to avoid calling HDL “good” and LDL “bad.” These are just transport proteins. HDL carries cholesterol away from the heart, and LDL carries it toward the heart. Let’s take the judgment out and focus on balance.

Exercise: The Ultimate Heart Medicine

Exercise is the most potent longevity drug. This is a data-driven, evidence-based, 100% honest fact. Many studies show regular physical activity increases HDL (the cholesterol that carries fat away from arteries).

I’ve been running since medical school in 2004. Exercise helps your heart, your body, your bowels, your sleep, your soul—everything.

Food and Nutrition Matter

I love junk food. It’s a psychological thing, and let’s be real—it’s part of American culture. But highly processed foods are loaded with saturated and trans fats. Just don’t do it.

If time is your excuse, find better fast food options: a sandwich, a chicken burrito bowl, anything less detrimental than deep-fried indulgences.