Photo: Mike Baird, Flickr

Obviously, exercise is good for you, but just how much it benefits you depends on many factors, including your gender and your race, according to a long-term study led by the University of Northern Carolina.

Researchers have been tracking exercise and cholesterol levels in 15,000 African American and Caucasian men and women since the late 1980s. In all groups, adding an hour of mild exercise or a half an hour of moderate exercise a week increased levels of 'good' cholesterol, the heart-healthy HDL kind. However, the increased activity lead to lower levels of LDL ('bad') cholesterol only in women, not men. Additionally, the only group to exhibit improvement in all cholesterol levels were African American women. Caucasians who exercised more saw a decrease in harmful triglycerides, but African Americans didn't show the same result.

The reason for the differences? Researchers aren't sure, but they suspect it has something to do with hormonal differences between the sexes and genetic difference between races. Furthermore, the method of research -- questionnaires -- means the results might not be entirely accurate.

If you're a woman, this is even more motivation to step it up, because it's evidence that even a small change can make a big difference. But regardless of your race or gender, regular exercise is vital to your heart health and overall well-being -- so get moving!

Need more motivation? Find out how Michelle Obama sculpts those smokin' arms.

Nuts and olive oil are clearly good diet choices. But ever wonder which one is better? RealAge names nuts as the healthier option.

In a year-long study, people who ate a Mediterranean diet and added an extra ounce of nuts (a small handful) had a lower rate of metabolic syndrome compared to those who ate the same diet but upped their olive oil intake by four to five ounces per day. The theory behind this finding is that olive oil is extracted from olives, but nuts are a whole food and have more fiber, protein and minerals. Olive oil is still important -- just like nuts do, it helps reduce abdominal fat more than low-fat diets do.

A healthy diet, exercise and regular physicals can help prevent metabolic syndrome, a cluster of conditions that occur together, increasing your risk of heart disease, stroke and diabetes. Conditions include obesity (mostly the "apple shape"), elevated blood pressure, elevated level of blood fat (triglycerides), a low level of good cholesterol (HDL) and resistance to insulin.

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When I was cleaning up my diet more than a year ago, I bid a fond farewell to cheese. It wasn't exactly my favorite food or anything, but I was no stranger to it either. I ate it on pizza, tacos and crackers, and I liked it. It was an easy cut from my diet, though, and I'm pretty sure I lost a few pounds when I nixed it.

Cheese has slowly crept back into my diet in small amounts, which is a good thing. Well, Reader's Digest says it's good, anyway, and reports that eating cheese can be heart healthy. Women in one study who ate a serving a day (think the size of about four dice) had higher good HDL cholesterol and lower bad LDL cholesterol than those who ate less. Men didn't enjoy the same benefits -- sorry, guys -- because they tend to pick cheeses higher in salt and saturated fat.

If you're a fan of cheese, by all means, have some. Just have it like this:

• Pick part-skim. Less saturated fat but just as much taste. Still bunches of calcium and essential fatty acids too.
• Skip fat-free. Too much sodium to cover for lost flavor, and the texture can be rubbery.
• Get gourmet. High in fat but rich in taste so you won't eat too much.

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Apparently, millions of Americans -- including those at a low-risk of heart attack -- should be on the cholesterol-reducing drugs. In my opinion, this is scary. Don't get me wrong -- statins are a wonderful thing and have helped many, many people. But we are a very medicated society and the fact that the medical community feels the need to medicate the low-risk population is frightening. Especially when healthy living could solve many of the same problems.

People with high cholesterol aren't the only ones who should be paying attention to their numbers. Even if your cholesterol falls in healthy ranges, you should still be taking proactive measures to manage it:

• Exercise regularly. Aerobic exercise increases your HDL cholesterol. HDL (high-density lipoprotein) is the "good" cholesterol because it helps carry the bad cholesterol out of your blood stream. Your HDL levels should be greater than 40 mg/dl.

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Butter contains saturated fat, which can raise bad (LDL) cholesterol and increase the risk of heart disease. Margarine, specifically the stuff that comes in a stick, contains trans fats, which increase LDL cholesterol and lower healthy (HDL) cholesterol. So what's better -- butter or margarine?

It's best to abandon both options in their pure forms. Choose a soft-tub of vegetable spread instead. Look for trans-fat-free labels, which usually indicate that the product is low in saturated fat too. And if you're looking to cut calories, opt for a tub advertised as reduced fat or light.

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September is National Cholesterol Awareness Month, so take some time this month to educate yourself on cholesterol -- the good, the bad, and what you can do about it.

• Get tested. If you don't know your cholesterol levels, visit your doctor. Ask your doctor to explain the results and give you some recommendations if your cholesterol levels needs improvement. Chris recently posted a good overview of the different types of cholesterol and some general guidelines for healthy ranges.
  
• Eat heart-healthy foods. Choose plenty of whole grains, healthful fats (monounsaturated and polyunsaturated), lots of fruits and vegetables, and lean protein. Also, remember to minimize your sodium intake.

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According to a report by the Society for Women's Research, seventy-four percent of women ages 18 to 44 don't have even a clue as to what their cholesterol numbers are. Clearly this is a problem, as high cholesterol is a major risk factor for coronary heart disease, the number one killer of women.

So, what should your numbers be? I'd suggest that you talk to your doctor to find out the answer to this question. In the meantime, here's a pretty good guide:

Total Cholesterol (HDL + LDL + Triglycerides): You should aim to keep it less than 200 mg/dL.

Low-Density Lipoprotein (LDL): Try to keep this bad cholesterol at a level of less than 100 mg/dL.

High-Density Lipoprotein (HDL): Keeping this good cholesterol at around 50 mg/dL or higher is a good idea.

Triglycerides: Keep these energy-storing fatty acids at a level of less than 150 mg/dL.

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There's good (HDL) cholesterol and there's bad (LDL) cholesterol, yet when people say the word cholesterol, most people's minds immediately jump to the negative. However, just as it's important to keep your LDL low, you also want to make sure your HDL is as high as it should be.

Fortunately, many foods that help lower "bad" cholesterol can also help boost your "good" cholesterol. An example can be found in mixed berries. In a recent study, people with high blood pressure (a condition that can sometimes be attributed to cholesterol levels) who ate berries daily saw a seven point drop in their systolic blood pressure after only eight weeks. What's more, not only did their blood pressure go down, but their HDL went up, too.

Regular exercise can also dramatically improve both good and bad cholesterol levels. Doctors recommend getting at least 20 to 30 minutes of exercise three times a week for best results.

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Wine and sunshine ... how does that sound for a prescription for health? Just right, say researchers from the University of Barcelona, who evaluated the effects of moderate consumption -- two glasses a day -- of red and white wine in 35 nonsmoking Spanish women with an average age of 38.

Researchers found that after a four-week period of regular wine consumption, the data showed an increased HDL ("good") cholesterol level in the women, demonstrating yet another mechanism by which both red and white wine help prevent heart disease. As for the sunshine part of the doctor's orders for health, higher levels of circulating vitamin D was associated with longer telomere length -- bioindicators for aging (and the longer the telomere, the lower levels of inflammation a person has), say researchers from the University of Medicine and Dentistry of New Jersey.

The full details of both studies can be found in the November issue of the American Journal of Clinical Nutrition.

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You know that eating foods like greasy burgers and fries can give your cholesterol level an unwanted boost. But there are foods you can eat that will lower your cholesterol.

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Cholesterol may be one of the most misunderstood molecules, says one Harvard Medical School instructor. Why? Because cholesterol is not always a health risk. It's vital to many of the body's essential functions, in fact. Still, the more cholesterol in the blood, the greater the chance some may become oxidized (damaged). This can lead to the build up of plaque, which can narrow the arteries and increase the risk for heart disease. Take a look at these four steps for keeping your cholesterol in check.

• Eat more fiber. Soluble fiber is best. Think oats and barley.
• Lose weight. Dropping extra pounds is the best method for lowering cholesterol. Cut out high-glycemic foods, like white bread and white rice, to keep cholesterol down.
• Exercise. It's key for raising good cholesterol (HDL). And it's good for the heart overall.
• Consume cholesterol-lowering foods. Add fruits, vegetables, nuts, seeds, cereals, and legumes to your diet and you can significantly lower your risk of heart disease.
  

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We frequently hear about making sure that our cholesterol is low, but rarely are we questioned about whether it is high enough. As you may already know, there are two types of cholesterol, LDL (which is considered "bad" cholesterol) and HDL (which is considered "good" cholesterol). Essentially, you want your LDL to be low, but you want to make sure that your HDL is high.

Fortunately, many foods that help lower "bad" cholesterol can also help boost your "good" cholesterol. RealAge.com highly suggests eating mixed berries to do just this. In a recent study, people with high blood pressure (a condition that can sometimes be attributed to cholesterol levels) who ate berries daily saw a seven point drop in their systolic blood pressure after only eight weeks. What's more, not only did their blood pressure go down, but their HDL went up, too.

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Want a convenient and healthy snack? Try pistachios! Not only are they yummy to munch, they have a lot of health perks to boot. Like most nuts, pistachios are high in fat: 13 grams. But 7 grams are monounsaturated and 4 grams are polyunsaturated -- both of which are beneficial fats when eaten moderately. In fact, research conducted at the Inova Fairfax Hospital in Falls Church, Virginia shows that people who ate two to three ounces of unsalted pistachios every day for four weeks raised their HDL cholesterol by 6%. HDL is considered the good cholesterol (think "H" for "Healthy") because it helps carry fatty acids and cholesterol to the liver for removal.

Pistachios used to be dyed red to hide imperfections in the shells, but they're more commonly found in their natural colored shells now. You can also buy them pre-shelled. For more quick health tips, go to AOL Body.

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Did you know your liver can produce all the cholesterol your body needs? But, a resourceful little organ, when we have cholesterol in our body from foods that we eat, the liver creates little bundles of fat and protein called "lipoproteins." There are two kinds of lipoproteins:

• High Density Lipoproteins (HDL). Think "H" for Healthy. HDL's are considered beneficial to the body because they carry excess cholesterol from the bloodstream back to the liver for removal. Your HDL should be greater than 40 mg/dl for men and greater than 0 mg/dl for women.
  
• Low Density Lipoproteins (LDL). Think "L" for Lousy. LDL's can clog up your arteries and inhibit blood flow. Keeping your LDL lower than 100 mg/dl is optimal.
  
• Triglycerides are another form of fat that circulates in your blood. Tri-Gs are deposited in muscles for energy or are stored in fat cells. Your triglycerides should be lower than 150 mg/dl.

Your total cholesterol should be less that 200 mg/dl. Eating healthy foods and staying active can help keep your cholesterol in control. To learn more check out the American Heart Association's common misconceptions about cholesterol.

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It's no secret that I love cheese. I have many vices, but cheese is definitely one of the front-runners for worst food that I can hardly ever resist. And although I make a point of uncovering ghastly ghastly calorie-laden foods for the artery-damagers they are, when it comes to cheese, I am too chicken to hear the truth because, for the love of pete, please give me this one indulgence and don't make me feel bad about it.

Fitsugar recently addressed the cheese issue, namely how much you can eat without doing yourself (or your heart) harm. If your cholesterol levels are healthy, it's ok to consume 300 mg of cholesterol a day, which means you can have your cheese and eat it too. But if you're cholesterol levels aren't looking good, you'll have to cut back on dairy. The bottom line? Talk to your doctor, and get your cholesterol checked, even if you're in your 20s.

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