When it comes to protecting your heart, understanding cholesterol is crucial, as even healthy lipids can serve as your body's natural defence system.
"HDL is considered a key ally in maintaining healthy cardiovascular health because it acts as a carrier to remove the bad cholesterol (LDL) from your arteries," according to Dr Hope Barkoukis, Chair of the Department of Nutrition at Case Western Reserve University.
This good cholesterol essentially works like a removal service, transporting harmful LDL away from your arteries and delivering it to your liver, where it is processed and eliminated from the body.
Meanwhile, LDL cholesterol earns its "bad" reputation by contributing to the formation of substances that narrow your arteries. This forces your cardiovascular system to work harder, increasing the risk of serious health problems.
Certain foods should be avoided at all costs if you're looking to protect your heart
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If you're looking to protect your heart, certain foods should definitely be off the menu. Dr Barkoukis warned against all fried foods, and that includes fish that's been battered and fried.
"Foods that are detrimental to CVD health include all fried foods (even fried fish); fast foods (except salads); purchased desserts and all types of highly processed deli meats like hot dogs and salami," she explained.
It turns out that even seemingly harmless treats can pose a risk, such as shop-bought desserts, which are on the avoid list along with processed meats.
The only fast food option that gets a pass is salads, Dr Barkoukis noted. Everything else from your favourite takeaway should be considered a rare treat rather than a regular meal choice.
But there's good news for those wanting to improve their heart health, as plant-based foods, particularly those rich in dietary fibre, offer powerful protection.
Dr Barkoukis highlighted that soluble fibre works by binding to cholesterol in your diet, preventing it from being absorbed.
"This is the benefit (the soluble fibre) of oats, legumes of all types, vegetables such as okra; fruits such as pears, raspberries," she noted.
Heart health extends beyond just managing cholesterol levels. Omega-3 fats, found abundantly in fatty fish, play a vital role in reducing inflammation and improving blood pressure.
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These beneficial fats also help prevent blood clotting and lower triglycerides - another type of fat that contributes to arterial plaque build-up and restricted blood flow.
But the debate around coconut oil remains particularly contentious in heart health circles.
Dr Barkoukis acknowledges the mixed research findings, with some studies suggesting it might boost good HDL cholesterol whilst reducing harmful LDL levels.
Soluble fibre works by binding to cholesterol in your diet
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However, other research indicates it could actually raise bad cholesterol levels.
"This is a difficult discussion because some studies show that the type of fats in this oil can potentially increase your HDL, and lower LDL, but other studies show that it's also able to increase your cholesterol (the bad kind)," she explained.
Her advice is to use coconut oil sparingly, noting that olive oil - particularly extra virgin varieties - remains a far superior choice for heart health.
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