Cholesterol has become a common but serious problem in today’s era. It increases silently and then comes to the fore in the form of heart disease, stroke and many other diseases. According to the World Health Organization (WHO), millions of people lose their lives every year due to high cholesterol. But the good news is that if we make a few changes in our diet and lifestyle, cholesterol can be controlled naturally.
In this article, you will read:
Main types of cholesterol
Why does it increase?
Opinions of international reports
Foods and habits that help reduce cholesterol
WHAT IS CHOLESTEROL ?
Simply put, cholesterol is a fat that is present in the blood. The body needs a certain amount of cholesterol to make hormones and cells. The problem occurs when there is too much of it. This cholesterol then hardens and narrows the arteries, which increases the risk of heart attack and stroke.
TYPES OF CHOLESTEROL :
LDL (BAD CHOLESTEROL) :
This is the cholesterol that blocks the blood flow by accumulating in the arteries. High LDL is a major cause of heart disease.
HDL (GOOD CHOLESTEROL) :
This cholesterol cleans the excess fat in the blood and takes it to the liver so that the body can eliminate it.
TRIGLYCERIDES (FAT STORAGE) :
It is stored in the body as energy. But when it is high and LDL is also high, the risk of heart disease increases many times over.
WHY DOES CHOLESTEROL INCREASE ?
Bad diet: Fast food, red meat, fried foods, and processed foods.
Lack of exercise: A sedentary lifestyle lowers HDL and raises LDL.
Obesity: As you gain weight, your cholesterol will also increase.
Cigarettes and alcohol: They weaken arteries and lower good cholesterol (HDL).
Heredity: If high cholesterol runs in your family, you are more likely to have it.
According to the American Heart Association, 70 percent of heart disease is directly related to our lifestyle.
WHAT DO INTERNATIONAL REPORTS SAY ?
Mayo Clinic: High LDL hardens and narrows the arteries, which is called atherosclerosis.
Harvard Health: Fiber, omega-3 and a plant-based diet can lower cholesterol by 10–15%.
WHO (2023): About 39% of adults worldwide suffer from high cholesterol, especially people living in urban areas.
NATURAL FOODS TO LOWER CHOLESTEROL :
Barley and whole grains : Soluble fiber blocks the absorption of cholesterol. According to research, eating oatmeal daily can reduce LDL by 5–10%.
Nuts (almonds, walnuts, pistachios) : They are rich in healthy fats and antioxidants. Eating a handful a day increases HDL and reduces LDL.
Olive oil and avocado : Excellent source of monounsaturated fats, which keep cholesterol in balance.
Fruits and vegetables : Apples, berries, grapes, carrots and green vegetables provide fiber and antioxidants.
Fatty fish (Salmon, Mackerel, Sardines) : The omega-3 fatty acids in them help lower triglycerides.
Green tea : A compound called catechins blocks the absorption of cholesterol.
Garlic : Research shows that garlic reduces LDL and balances blood pressure.
Pulses and beans : These are an excellent source of fiber and protein and are a healthy alternative to red meat.
LIFESTYLE HABITS THAT MAKE A DIFFERENCE :
At least 30 minutes of exercise daily (walking, cycling, swimming).
Avoid smoking and alcohol.
Maintain a normal weight.
Reduce saturated fats and completely eliminate trans fats.
Get a cholesterol test every 6–12 months .
Conclusion :
High cholesterol is a silent threat, but this threat is not out of control. If we add more fiber, omega-3 and fruits and vegetables to our plate, as well as make exercise a regular habit, cholesterol levels can be naturally balanced.
REMEMBER : prevention is always better than cure.
