Understanding Good, Bad, and Triglycerides for a Healthier Heart:

Talking about heart health, cholesterol is one of those words we’ve all heard, but many of us don’t fully understand. Some people think cholesterol is always bad, while others know there are “good” and “bad” types—but the details can feel overwhelming.

Here’s the truth: cholesterol itself isn’t the enemy. Our bodies actually need it to build cells and produce certain hormones. The real concern is the balance of cholesterol levels in the body. When the wrong kind builds up in the wrong places, it can raise the risk of heart disease and stroke.

Understanding your cholesterol numbers—and keeping them in a healthy range—can make a huge difference in preventing heart problems before they start, and also in recovering well after heart surgery.

The Basics: Good vs. Bad Cholesterol

Cholesterol is carried through your bloodstream by two main types of lipoproteins:

LDL (Low-Density Lipoprotein): Often called “bad cholesterol.” When LDL levels are too high, it can build up on artery walls, forming plaque that narrows blood flow. This increases the risk of heart attack and stroke.
HDL (High-Density Lipoprotein): Known as “good cholesterol.” HDL helps remove excess cholesterol from your blood and carries it back to the liver, where it’s processed and flushed out. Higher HDL is protective.
Triglycerides: These aren’t cholesterol, but they’re often measured at the same time. Triglycerides are a type of fat in the blood, and when elevated, they also contribute to heart disease risk.

What Are Healthy Cholesterol Levels?

According to the American Heart Association, these are general target ranges for most adults:

Total Cholesterol: Less than 200 mg/dL is considered desirable
LDL (Bad Cholesterol): Less than 100 mg/dL is optimal
HDL (Good Cholesterol): 60 mg/dL and higher is protective
Triglycerides: Less than 150 mg/dL is normal

However, your doctor may recommend slightly different targets depending on your overall health, family history, your medications, or whether you’ve already experienced a heart event.

How to Monitor Your Cholesterol

The only way to know your cholesterol levels is through a blood test, usually included in a routine check-up. Most adults should have their cholesterol checked at least every 4–6 years, but if you have heart disease, diabetes, or a history of high cholesterol, your doctor may recommend testing more often.

Here are some ways to stay on top of your numbers:

Schedule routine lab work: Even if you feel fine, knowing your numbers helps you catch problems early.
Talk to your doctor: They can explain your results and set personalized goals.

Improving Cholesterol Levels: Prevention Mode

If you haven’t had heart problems, the best time to start protecting your heart is right now. Simple lifestyle changes can significantly improve cholesterol:

Eat heart-healthy foods:
- Focus on fruits, vegetables, whole grains, beans, and lean proteins.
- Reduce saturated fats (like fatty cuts of meat and full-fat dairy).
- Avoid trans fats found in many processed and fried foods.
- Include healthy fats from foods like salmon, avocados, walnuts, and olive oil.
Move your body: Regular physical activity helps raise HDL (good) cholesterol while lowering LDL (bad) and triglycerides. Aim for 150 minutes of moderate exercise each week.
Quit smoking: Quitting can increase your HDL and improve overall heart function.
Limit or quit alcohol: Alcohol can raise triglycerides and increase blood pressure.

After Open-Heart Surgery: Why Cholesterol Still Matters

If you’ve already had a heart attack or undergone open-heart surgery, you may feel like the damage is done—but managing cholesterol is just as important during recovery. Here’s why:

Protecting repaired arteries: Even after bypass surgery or stent placement, high cholesterol can cause new blockages.
Supporting healing: A heart-healthy diet helps reduce inflammation and supports recovery.
Preventing another event: Patients who manage their cholesterol are less likely to experience a repeat heart attack.

Your doctor may recommend cholesterol-lowering medication (such as statins) in addition to diet and lifestyle changes. Always take medications as prescribed and ask questions if you’re unsure about side effects or timing.

Small Daily Steps for Big Results

Managing cholesterol doesn’t have to feel overwhelming. Here are a few easy steps you can start today:

Choose low to no fat foods
Eat more vegetarian meals
Cook at home more
Swap butter for olive oil in cooking.
Take a 10-minute walk after meals.
Choose oatmeal or whole-grain toast for breakfast instead of sugary cereal.
Add a handful of nuts or seeds as a snack.
Make water your go-to drink instead of soda.

These small, consistent actions add up to better numbers, a stronger heart, and more energy for the things you love.

Cholesterol isn’t just a number—it’s a window into your heart health. By understanding the difference between good and bad cholesterol, keeping an eye on triglycerides, and making small lifestyle adjustments, you can protect your heart whether you’re preventing problems or recovering after surgery.

Your doctor and the American Heart Association are excellent resources for guidance, but remember: you play the leading role in your heart health journey. Every positive step you take toward balanced cholesterol is a step toward a longer, healthier, more fulfilling life.

Ideas for better snacks? Try Nuts and Seeds

Know Your Cholesterol Levels