Despite much media attention, the role of dietary cholesterol and its influence on your heart continues to be misunderstood. And it's not surprising why. While marketers are hawking "cholesterol-free" foods, individuals really need to concern themselves more with the amount of saturated fat in their diets.

In reality, it is saturated fat that affects your blood cholesterol level, and blood cholesterol is one of the main risk factors for heart disease. Unfortunately, cholesterol levels are complicated by what have been labeled "good cholesterol" and "bad cholesterol".

Low-density lipoprotein (LDL) is the formal term for "bad cholesterol", or the white, waxy substance that clogs the arteries. High-density lipoproteins (HDL), on the other hand, are known as "good cholesterol" and actually does clean the arteries.

We each have a certain level of LDL and HDL in our blood, and it is the levels of each combined with the ratio between the two that ultimately determines our risk for heart disease. Experts have set the following guidelines: Total cholesterol exceeding 239 is considered high risk, along with LDL readings above 159 and HDL readings below 35. Desirable levels are less than 200 total, with LDL readings below 130 and HDL above 60.

If tests indicate that you need to lower your cholesterol count, diet is the first and most obvious step. You can lower your LDL levels by cutting the saturated fat in your diet. Limit your intake of butter, whole milk, cheese, ice cream, red meat, palm oil, palm kernel oil, coconut oil, hydrogenated soybean and cottonseed oils, and substitute with unsaturated fats, such as corn oil, sunflower seed oil, safflower oil, olive oil and canola oil.

In addition, you can raise your HDL levels with regular aerobic exercise, which also tackles several other heart disease risk factors, including obesity and high blood pressure. Experts recommend performing aerobic exercise, such as dancing, brisk walking, running, swimming, cycling or in-line skating, for 30 minutes three to four times a week.

When formal exercise is impossible to fit in, try grabbing some friends and go dancing. Or be a kid again, and use toys such as a Hula-Hoop. Remember, even 10 to 15 minutes of aerobic exercise a day can mean a big difference in your overall health!