Cholesterol is a term we often hear in conversations about health, particularly heart health. While it’s often painted as the villain, cholesterol itself is not inherently bad. In fact, it is an essential substance produced by the liver and found in every cell of the body, playing a crucial role in making hormones, vitamin D and substances that help you digest foods. However, when cholesterol levels are out of balance, particularly when “bad” cholesterol levels rise, it becomes a significant risk factor for heart disease, stroke and other cardiovascular issues.

In a conversation with Jagran English, Dr. Priya Palimkar, Senior Consultant, Cardiologist, Sahyadri Super Speciality Hospital, Nagar Road, Pune explained about cholesterol and important lifestyle changes to maintain healthy cholesterol levels.

What is Cholesterol?

Cholesterol is a fat-like substance that travels through your bloodstream attached to proteins known as lipoproteins. There are two primary types of lipoproteins that carry cholesterol throughout the body. Low-density lipoprotein (LDL), commonly called "bad cholesterol" can build up on the walls of your arteries, leading to plaque formation. In contrast, High-Density Lipoprotein (HDL) or "good cholesterol," helps to remove LDL cholesterol from the arteries and transport it back to the liver where it is broken down and removed from the body. A third component that plays a role in heart health is Triglycerides, a type of fat found in the blood. Elevated triglycerides, especially in combination with high LDL or low HDL levels are associated with an increased risk of heart disease.

Lifestyle Changes To Manage Cholesterol

Eat Heart-Healthy Foods

Replace unhealthy snacks with fruits and vegetables and incorporate more plant-based proteins into your meals. Reducing your intake of saturated and trans-fats is essential as these fats increase LDL cholesterol. Saturated fats are commonly found in red meat and full-fat dairy while trans fats are often found in processed and fried foods. Increasing your intake of soluble fibre, found in oats, beans, lentils and fruits can also lower cholesterol absorption.

healthy cholesterol level (1)

Healthy cholesterol level reduces the risk of cardiovascular diseases (Image Credits: Canva)

Exercise Regularly

Physical activity plays a crucial role in boosting HDL cholesterol while lowering LDL and triglycerides. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling on most days of the week.

Maintain a Healthy Weight

Being overweight is often linked to higher cholesterol levels. Losing even a small and necessary percentage of your body weight can have a significant impact on improving cholesterol levels and reducing your risk of heart disease.

Quit Smoking and Limit Alcohol Consumption

Smoking lowers HDL cholesterol and increases the risk of developing heart disease. Quitting smoking can improve your HDL cholesterol levels within weeks and dramatically improve your cardiovascular health over time. While moderate alcohol intake may slightly increase HDL levels, excessive alcohol can raise triglycerides and blood pressure.

Role of Regular Screening

Regular cholesterol screening is critical for everyone, especially for those over the age of 40 or individuals with risk factors such as obesity, diabetes or a family history of heart disease. Early detection of high cholesterol allows for timely intervention, potentially preventing heart disease or stroke.

Further, the doctor proposed the ideal cholesterol number for adults which is as follows-

Total cholesterol - Less than 200 mg/dL 
LDL cholesterol - Less than 100 mg/dL 
HDL cholesterol - 40 mg/dL or higher (for men); 50 mg/dL or higher (for women) 
Triglycerides -  Less than 150 mg/dL

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