Diet tips to control cholesterol: Include whole grains, fruits, olive oil in daily diet

What to eat to control cholesterol: Opt for whole grains, fruits, vegetables, lean meats, low-fat dairy, and healthy oils. Start your day with a bowl of oatmeal topped with sliced banana and flaxseeds (Image: Canva)

Erṛatic eating habits, unhealthy lifestyle choices, and a hectic work life have all contributed to high cholesterol becoming a common health concern. While high cholesterol doesn’t often show any warning signs, its long term effects can be serious and may include heart attacks and strokes.

Your body makes all the cholesterol it needs. The extra cholesterol you get from certain foods like fatty, processed items, can hamper the balance and harm your health. According to the National Heart, Lung, and Blood Institute (NHLBI), cholesterol is a waxy, fat-like substance needed for building cells and producing hormones, but too much of the “bad” cholesterol can be dangerous.

Cholesterol travels in the body via lipoproteins: low-density lipoprotein (LDL or “bad” cholesterol) and high-density lipoprotein (HDL or “good” cholesterol). High LDL levels can lead to fatty buildup in the arteries, increasing your risk for heart disease, while HDL helps remove cholesterol from the bloodstream.

Health risks of obesity: Being overweight can increase LDL levels and make it harder for your body to remove excess cholesterol. Even small weight loss can have a big impact (Image: Canva)

Also read | 7 superfoods that help lower cholesterol levels naturally

Multiple studies suggest that you can control your cholesterol levels with a few simple changes in your daily habits. As per guidelines from the Centers for Disease Control and Prevention (CDC), what you eat, how active you are, your weight, and habits like smoking or drinking all play a role in your cholesterol levels.

Easy ways to manage cholesterol in everyday life:

• Make healthy eating choices: Your body doesn’t need dietary cholesterol, so focus on eating foods low in saturated fat and trans fat. Opt for whole grains, fruits, vegetables, lean meats, low-fat dairy, and healthy oils. Start your day with a bowl of oatmeal topped with sliced banana and flaxseeds.

• Maintain a healthy weight: Being overweight can increase LDL levels and make it harder for your body to remove excess cholesterol. Even small weight loss can have a big impact. Swap one sugary drink a day with infused water or lemon water.

• Get regular physical activity: Exercise helps raise HDL (good) cholesterol and lowers LDL (bad) cholesterol and triglycerides. Aim for 150 minutes of moderate activity each week. Take a brisk 30-minute walk after dinner five times a week.

• Quit smoking: Smoking accelerates artery damage and increases your risk of heart disease. Quitting helps your HDL cholesterol bounce back. Replace cigarette breaks with a 5-minute breathing or stretching routine.

• Limit alcohol: Drinking too much alcohol can raise cholesterol and triglyceride levels. Moderation is key. In place of  cocktails drink sparkling water with fresh mint or citrus slices.