Cholesterol is a type of fat that helps your body to function properly by creating healthy cells hormone synthesis and aiding proper synthesis of vitamin D. However, like everything, cholesterol should also remain within a limit. At High levels, bad cholesterol can have negative effects on your body, leading to serious medical conditions.

What is cholesterol?

Cholesterol is a vital type of fat that helps the body function properly by aiding in the formation of healthy cells, supporting hormone production, and assisting in vitamin D synthesis. It is naturally produced by the liver and also absorbed from certain foods. However, when cholesterol levels are too high—especially the “bad” LDL cholesterol—it can build up in the blood vessels, leading to plaque formation. 

This buildup narrows and hardens the arteries, significantly raising the risk of serious health issues, including heart disease, stroke, and other cardiovascular problems.

Cholesterol is transported through the blood by two types of lipoproteins:

• Low-density lipoprotein (LDL): Sometimes known as “bad” cholesterol, LDL cholesterol can be deposited inside the walls of your arteries. Causes plaque. This constricts and expands the arteries. This is atherosclerosis. Atherosclerosis; in this case, your heart will be working harder to pump blood through your system. And it can even heighten the chances of a heart attack and stroke.
• High-density lipoprotein (HDL): Often called “good” cholesterol, HDL is a good remover of LDL from the arteries and then carries it to the liver where it is excreted. High HDL levels lower the risk of heart disease. It keeps the arteries free from plaque. Thus, it prevents heart blockage.

In addition to LDL and HDL, Triglycerides—another type of fat in the blood—also play a role in cardiovascular health. Elevated triglyceride levels can contribute to the buildup of arterial plaque, especially when combined with high LDL or low HDL levels. Managing cholesterol and triglyceride levels through diet, exercise, and, if needed, medication, is essential for maintaining heart health and preventing cardiovascular issues.

Effects of cholesterol on heart health

When Your LDL levels are too high, coronary arteries, which supply food and oxygen to the heart can get blocked. This can cause major heart attacks and even stroke. Low LDL and HIgh HDL levels is a sign of good cholesterol management, and helps in reducing heart attack risks. 

Some of the factors affecting your cholesterol levels are:

Diet: A diet high in saturated fats, trans fats, and cholesterol would increase LDL levels. However, a diet rich in fibre can improve levels of LDL cholesterol. Healthy fats and plant foods, including avocados, nuts, and olive oil.

Exercise: Engage regularly in exercising. Most importantly, aerobic exercise, which includes walking, swimming, and cycling. It can be able to raise your HDL levels and lower your LDL levels.

Genetics: Your genetic makeup tends to shape your cholesterol profile. Some people inherit high cholesterol. It is because genetics will explain why you may have high cholesterol regardless of a healthy lifestyle.

Weight: Obesity and overweight have been found to have contributed to high LDL and low HDL, thus increasing the risk of heart disease.

Stress: Chronic stress may influence cholesterol levels indirectly by prompting behaviours like overeating, poor food choices, or lack of exercise, all of which can elevate LDL and lower HDL cholesterol over time.

Manage Your Cholesterol

Cholesterol management is basically an important defence mechanism before heart disease. The following are some of the effective ways through which one can manage his/her cholesterol levels.

1. Take in foods beneficial for the heart
The diet plays a very significant role in cholesterol control. Consider foods that will naturally lower your LDL while increasing the HDL; these include:
• Healthy fats: Some unsaturated fats are sourced from olive oil, avocados, and fatty fish such as salmon containing omega-3 fatty acids, which play a role in improving heart health.
• High fibre diets: Fruits, vegetables, whole grains, and legumes contain soluble fibre. This soluble fibre keeps combining with the LDL cholesterol and helps reduce cholesterol from the body by removing it.
• Reduce saturated and trans fats: Avoid processed foods, fried foods, and fatty meats. As these can increase LDL cholesterol, replace them with lean proteins like chicken, turkey, and vegetables.

2. Exercise frequently
Exercise can significantly benefit your heart health. For example, at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise in a week. Such exercises can be walking, swimming, cycling, dancing, etc. Your engagement in such activities can elevate your levels of HDL, reduce LDL, and attain a healthy weight.

3. Healthy Weight

Being overweight, especially at the midsection (abdominal fat or visceral fat), can indeed raise low-density lipoprotein (LDL), which is the “bad” cholesterol, and lower high-density lipoprotein (HDL), the “good” cholesterol. This imbalance is associated with an increased risk of heart disease.

Losing abdominal fat has been shown to raise HDL (good cholesterol) and lower LDL (bad cholesterol), thereby improving heart health and reducing the risk of cardiovascular problems.

4. Quit smoking and consuming tobacco-containing items
Smoking and consuming tobacco products can severely impact heart health. The harmful compounds in tobacco damage blood vessel walls, creating areas where cholesterol can accumulate and form plaque. Quitting tobacco use can improve HDL (good cholesterol) levels, reduce LDL (bad cholesterol) buildup, and significantly lower the risk of heart disease, supporting a healthier cardiovascular system.

5. Cut back on alcohol
Moderate alcohol intake is known to help the cardiovascular system, but excessive drinking raises cholesterol and promotes heart diseases. Alcohol intake should be a maximum of one drink for women and two for men in a day.

6. Take medication if needed
High cholesterol cannot be controlled by lifestyle alterations alone. There are drugs including statins, which reduce the LDL levels. Always consult a healthcare provider before beginning any medication to determine the best course of treatment for your individual needs.

Conclusion

Being active controls your weight and possibly with medication, you may keep your cholesterol levels under control to save your heart. Regular cholesterol tests as advised by your physician are important to make the necessary adjustments required to bring back the levels to normal. It is absolutely necessary to remember that taking care of your heart today can lead to good health and a long life tomorrow.