Health

IIE DIGITAL DESK : High cholesterol has become one of the most common lifestyle-related health concerns, largely driven by busy schedules, unhealthy eating habits and lack of physical activity. While medications prescribed by doctors can help control cholesterol levels, experts emphasize that medicines alone are not enough. A healthy diet and lifestyle changes play an equally important role in reducing bad cholesterol and protecting the heart. According to health experts, several commonly consumed foods and daily habits contribute significantly to the build-up of unhealthy fats inside the arteries, increasing the risk of heart disease, stroke and other cardiovascular complications.

One of the biggest contributors to high cholesterol is saturated fat, which raises the level of low-density lipoprotein (LDL), commonly known as "bad cholesterol." Fatty red meats such as mutton and other high-fat cuts of meat should be consumed sparingly or avoided by individuals with elevated cholesterol levels. Instead, nutritionists recommend healthier sources of protein such as skinless chicken, fish, lentils and soy products, which provide essential nutrients without significantly increasing unhealthy cholesterol.

Foods containing trans fats are considered even more harmful because they not only increase bad cholesterol but also lower high-density lipoprotein (HDL), the "good cholesterol" that helps remove excess fat from the bloodstream. Processed snacks such as packaged chips, deep-fried foods, samosas, cakes, pastries and many bakery products often contain trans fats and should be avoided as much as possible to maintain healthy cholesterol levels.

Another category of foods to limit is processed meat, including sausages, bacon, ham and salami. Although these products are popular and convenient, they are typically high in saturated fats, sodium and preservatives. Regular consumption may increase cholesterol levels, raise blood pressure and contribute to a higher risk of cardiovascular disease.

Dairy products remain an important source of calcium and protein, but individuals with high cholesterol should choose them carefully. Full-fat milk, full-fat yogurt, butter, ghee, high-fat cheese and ice cream contain considerable amounts of saturated fat, which may worsen cholesterol levels if consumed excessively. Doctors generally recommend switching to low-fat or skimmed milk, low-fat yogurt and other reduced-fat dairy alternatives.

Excessive consumption of sugary foods and beverages can also negatively affect heart health. High sugar intake increases triglyceride levels, which indirectly contribute to higher levels of harmful cholesterol. Limiting sweets, candies, sugary soft drinks, packaged fruit juices and desserts made with refined flour can help improve overall lipid levels and reduce the risk of metabolic disorders.

In addition to dietary changes, lifestyle habits play a crucial role in cholesterol management. A lack of physical activity can reduce good cholesterol levels, making it more difficult for the body to eliminate excess fat from the bloodstream. Health experts recommend engaging in at least 30 minutes of brisk walking or moderate exercise every day to improve cardiovascular health. Smoking and excessive alcohol consumption also damage blood vessels and promote cholesterol build-up, making it essential to quit these habits for long-term heart protection.

Doctors advise that maintaining healthy cholesterol levels requires a combination of balanced nutrition, regular exercise, weight management and routine health check-ups. Individuals with high cholesterol or existing heart conditions should consult their healthcare provider before making major dietary changes or starting any new fitness programme. Adopting healthier food choices and an active lifestyle can significantly reduce the risk of heart disease and improve overall well-being over time.