Cholesterol is a waxy substance that comes from two sources: your body and food. Your body, and especially your liver, makes all the cholesterol you need and circulates it through the blood. Cholesterol is also found in foods from animal sources, such as meat, poultry and full-fat dairy products. Your liver produces more cholesterol when you eat a diet high in saturated and trans fats.

Cholesterol can’t dissolve in the blood. It must be transported through your bloodstream by carriers called lipoproteins, which got their name because they’re made of fat (lipid) and proteins. The two types of lipoproteins that carry cholesterol to and from cells are low-density lipoprotein, or LDL (“bad” cholesterol), and high-density lipoprotein, or HDL (“good” cholesterol). LDL cholesterol and HDL cholesterol, along with one fifth of your triglyceride level, make up your total cholesterol count, which can be determined through a blood test.

A good way to visualize and remember the difference between LDL and HDL is to visualize a marshmallow (LDL) and a marble (HDL) moving through your veins. The marshmallow would move slowly and get stuck frequently, also likely leaving bits of itself behind on the vein wall. The marble would move quickly and efficiently, leaving little to no trace of its path.

Adopting a diet that curbs low-density lipoproteins (LDL), the “bad” cholesterol,” can help lower blood pressure, lower blood sugar, and assist with weight loss.

Follow these nine strategies to plan heart-healthy meals for the whole family:

• Serve more vegetables, fruits, whole grains, and legumes. Just about everyone could stand to eat more plant-based foods. They’re rich in fiber and other nutrients, and they can taste great in a salad, as a side dish, or as an entree. Watch that you don’t use too much fat or cheese when you prepare them. Michael Pollan’s “food rules” can best be summarized to say 1) eat food, 2) mostly plants, and 3) not too much.
• Choose fat calories wisely. Limit saturated fats (found in animal products), avoid artificial trans fats (specifically check ingredient lists for “partially hydrogenated” oils), and when using added fats for cooking or baking, choose oils that are high in monounsaturated fat (for example, olive and peanut oil) or polyunsaturated fat (such as soybean, corn, and sunflower oils).
• Serve a variety of protein-rich foods. Balance meals with lean meat, fish, and vegetable sources of protein.
• Limit cholesterol in foods. LDL found in red meat and high-fat dairy products can significantly raise blood cholesterol levels, especially for those in high-risk categories.
• Serve the right kind of carbs. Include foods like brown rice, oatmeal, quinoa, and sweet potatoes to add fiber and help control blood sugar levels. Avoid sugary foods and drinks.
• Eating on a regular schedule can help control blood sugar, burn fat more efficiently, and regulate cholesterol levels.
• Cut back on salt. Too much salt is bad for blood pressure. Instead, use herbs, spices, or condiments to flavor foods.
• Encourage hydration. Staying hydrated makes you feel energetic and eat less. Drink 32 to 64 ounces (about 1 to 2 liters) of water daily, unless otherwise advised by a doctor.
• Manage portion sizes. It can help to use smaller plates and glasses, and to check food labels to better understand true serving sizes, since overeating is quite easy. Some helpful visual cues include: one ounce of cheese is the size of a pair of dice, a serving of meat or tofu is roughly the size of a standard deck of cards, and two servings of rice or pasta are the size of a tennis ball.

• Chipotle Chicken Stuffed Sweet Potatoes | Savory sweet potatoes can be a comfort food on a chilly evening. Stuff with sweet and spicy pulled chicken with corn or beans and lime!
• Spaghetti-Squash Spaghetti | This creative Italian recipe has an interesting vegetable that the kids will think is fun to make and eat.
• Tailgate Chili | Try this classic chili recipe that’s good for your heart. It’s ready in 30 minutes – just in time for kickoff or tipoff!
• Mango, Avocado, and Black Bean Salad | This recipe is a colorful, festive, and flavorful vegetarian dish that’s easy to make!
• Chicken and Quinoa Soup | Quick-cooking quinoa compliments this chicken and vegetable soup adding texture and some whole grains.
• Grilled Turkey Cutlets with Honey Mustard Sauce | Turkey cutlets are great in a hurry because they require very little trimming and cook quickly. Whether pan “fried” or grilled, they take only a couple of minutes per side.

Many of us have sedentary jobs, and work takes up a significant part of our day. What can you do to increase your physical activity during the work day?

• Brainstorm project ideas with a coworker while taking a walk.
• Create an exercise accountability partnership.
• Walk during business calls when you don’t need to reference important documents.
• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope or a resistance band in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or YMCA near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the work day or during lunch.
• Some have mastered the art of typing while on a treadmill by securing the laptop to the base. Be creative!
• Get a stand-up desk.

It’s usually convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it’s a one-time expense and other family members can use it. It’s easy to have short bouts of activity several times a day.

• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the grass. Using a riding mower doesn’t count! Rake leaves, prune, dig and pick up trash.
• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Or stretch. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Stand up while talking on the telephone.
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
• Stretch to reach items in high places and squat or bend to look at items at floor level.
• Keep exercise equipment repaired and use it!

Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time.

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.).
• See the sights in new cities by walking, jogging, or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
• Play your favorite music while exercising; enjoy something that motivates you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Join a recreational club that emphasizes physical activity.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run, or fly a kite.
• When golfing, walk instead of using a cart.
• Play singles tennis or racquetball instead of doubles.
• At a picnic, join in on badminton instead of croquet.
• At the lake, rent a rowboat instead of a canoe.