Heart health: Follow this expert-approved roadmap to lower your cholesterol levels

Keeping a tab on your cholesterol levels and making well-informed dietary decisions plays a vital role in preserving the health of your heart (Image: Canva)

Cholesterol is a fatty, wax-like substance your body requires to stay healthy but only when present in appropriate quantities. Increased cholesterol levels can result in a condition known as high blood cholesterol. This can raise your vulnerability to heart diseases and strokes.

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High cholesterol levels don't come with any noticeable signs or symptoms, says senior interventional cardiologist Dr Kaushal Chhatrapati, MD DM, FACC FSCAI FESC. "The only way to check your cholesterol status is through cholesterol testing. Keeping a tab on your cholesterol levels, and making well-informed dietary decisions, plays a vital  role in preserving the health of your heart," he adds.

Dr Chhatrapati suggests it is important to get regular blood tests to ascertain your cholesterol levels. "To bring your cholesterol within a healthy range, you might need to adopt heart-healthy lifestyle changes. Unfavourable cholesterol levels often result from lifestyle choices, like unhealthy dietary habits, coupled with genetic factors inherited from your parents. Medications may also be considered as part of the treatment plan," he suggests.

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Types of cholesterol:

The good, the bad and the other

The primary cholesterol types linked to atherosclerosis include LDL (Low-Density Lipoproteins), HDL (High-Density Lipoproteins), and Triglycerides.

The good cholesterol - HDL (High-Density Lipoprotein) cholesterol: It is considered "good" because HDL helps remove excess cholesterol from the bloodstream and transports it to the liver for disposal. Higher levels of HDL cholesterol are associated with a reduced risk of heart disease.

The bad cholesterol - LDL (Low-Density Lipoprotein) cholesterol: The villain, LDL can build up in your arteries, forming plaque that narrows the blood vessels and increases the risk of heart diseases and strokes. Lowering LDL cholesterol levels is essential for heart health.

The other cholesterol - Triglycerides: Triglycerides are a type of fat found in your blood. Raised triglyceride levels are linked to an increased risk of heart diseases, especially when combined with high LDL cholesterol and low HDL cholesterol.

Here are fool-proof strategies to understand cholesterol and make wise dietary decisions:

Limit saturated and trans fats: Foods high in saturated fats, like red meat and full-fat dairy, can raise LDL cholesterol levels. Trans fats, found in many processed and fried foods, are particularly harmful to heart health. Avoid or limit these in your diet.

Choose heart-healthy fats: Always opt for unsaturated fats, such as those found in olive oil, avocados, nuts, and fatty fish like salmon. These fats can help raise HDL cholesterol levels and lower LDL cholesterol.

Consume high fibre foods: Soluble fibre readily mixes with water, creating a gel-like texture as it travels through your digestive system. This type of fibre is naturally present in certain foods and offers numerous health advantages including  lowering LDL cholesterol. Oats, beans, lentils, as well as a variety of fruits and vegetables are excellent sources of soluble fibre.

Mind your portions and calories: How often do you consume food not due to hunger but because it's simply tempting? It's not only about what you eat but also the quantity you consume that counts. Overindulgence, even in nutritious foods, can result in gaining weight, potentially affecting your cholesterol levels adversely. Stay aware of portion sizes and keep a balanced calorie intake in mind.

Restrict alcohol consumption: Raising a toast, occasionally,  is acceptable, but when it becomes a routine, it can turn into a risk. While certain studies propose that moderate alcohol intake might offer heart health benefits, excessive alcohol consumption can elevate triglyceride levels and lead to weight gain. If you decide to enjoy alcohol, remember to do it in moderation.

Read food labels: Don't ignore those labels when shopping for groceries. Take a moment to examine the ingredients and nutritional information on the packaging. Seek out items that have low levels of saturated and trans fats. Moreover, keep an eye out for products that contain heart-healthy elements like plant sterols, which can assist in reducing LDL cholesterol.