Blood contains a fat namely triglycerides. Triglycerides provides energy and takes care of your health.
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Individuals with increased weight, consuming too much of sugary foods and saturated fat, and drinking excessive alcohol may experience high triglycerides levels. High triglycerides levels can occur due to genetic conditions, other health issues, or it can be inherited.
Cholesterol can be described as a waxy substance available in the blood. The body requires some amount of cholesterol to create healthy cells. However, when cholesterol levels go high, it can pose risk of heart disease. When the cholesterol levels remain high in the body, it can lead to build-up of fat and other harmful substance in blood vessels called arteries. The buildup is also known as plaque.
With the formation of more plaque over a period of time, the arteries can get clogged or narrowed that can make it difficult for adequate blood to flow via the arteries. There are times when a plaque’s piece may break loose and leads to blood clot. The clot has the potential to cause heart attack or stroke.
In some cases, an individual may inherit high cholesterol from parents via gene. However, high cholesterol will largely arise from poor lifestyle selections like leading sedentary lifestyle, not consuming healthy & balanced diet, or eating excessive amounts of saturated fat. You can introduce changes to control and prevent such situation. If you have high cholesterol, you can reduce it with a healthy diet, consistent exercise, and medicines (if necessary).
There are 3 kinds of cholesterol known as LDL (low density lipoprotein), HDL (high density lipoprotein), and VLDL (very low-density lipoprotein). When there is a high LDL, it can cause buildup of cholesterol in arteries. The other type of cholesterol is known as HDL also known as good cholesterol. VLDL is another form of bad cholesterol that carries triglycerides.
According to British Heart Foundation, “Cholesterol is carried around your body by proteins in your blood. When cholesterol and proteins combine, they’re called lipoproteins. There are two main types of lipoproteins, you may hear them being called good and bad cholesterol." 1
Blood contains a fat namely triglycerides. Triglycerides provides energy and takes care of your health. However, when triglycerides level becomes higher in the blood, it can cause the arteries to become narrow. It will heighten the risk of heart attack or stroke.
Individuals with increased weight, consuming too much of sugary foods and saturated fat, and drinking excessive alcohol may experience high triglycerides levels. High triglycerides levels can occur due to genetic conditions, other health issues, or it can be inherited.
There are some foods that naturally have cholesterol. These foods are kidney, shellfish, prawns, eggs, and liver. For most of the individuals, dietary cholesterol may not cause much impact on their cholesterol levels. They may consume foods containing cholesterol as part of healthy diet. Moderation will be the key.
There can be several causes of high cholesterol. It will include the following given below:
Lifestyle factors: Consumption of excess saturated fat, leading a sedentary lifestyle, smoking, and excess weight around the middle.
Age, Health Conditions, & Sex: When you get older, it may increase the cholesterol levels. If you are born as a male, the chances of developing high cholesterol will be increased from a young age. If some of your family members suffered heart attack or stroke before turning 60 due to blocked or narrowed blood vessel, your possibilities of high cholesterol will be much more.
The other factor can be genetics wherein high cholesterol has been passed down to through families. During menopause or after, the risk of developing cholesterol goes up. A transgender will also have a higher risk of developing high cholesterol or heart disease, added the British Heart Foundation report.
Other Potential Causes of High Cholesterol: There are several other causes of developing high cholesterol. These reasons include liver disease, kidney disease, type 2 diabetes, growth hormone deficiency, and underactive thyroid.
Recently, leading nutritionist Neha Sahaya took to her Instagram account and shared some simple swaps that can keep the cholesterol level under control. She said, “if you have high cholesterol, the best vegetables to have is lauki, the best fruit to have is avocado, the best grain is oats, the best tea is green tea, the best nut is walnut, and the best seed is flaxseeds.” And, do not forget to include isabgol in your diet.
The nutritionist recommended lauki vegetable instead of heavy veggies. She suggested more consumption of oats instead of regular aata. Among fruits, she advised to have oats instead of unhealthy fats. She asked individuals with high cholesterol to go for green tea instead of sugary drinks.
And, she recommended consuming walnuts and flaxseeds instead of random snacking. She also suggested to have isabgol for extra fibre boost. She concluded the post saying, “Remember to have isabgol with sufficient water. Your heart will thank you.”
She emphasized on the significance of small daily changes as they can often lead to big long-term results. Overall diet and lifestyle play a huge real in reducing high cholesterol. 2
FAQs
What simple dietary swaps can help reduce high cholesterol effectively?
Nutritionist Neha Sahaya recommends swapping heavy vegetables with lauki, choosing oats over regular aata for grains, and picking avocado as the best fruit. For beverages, green tea is preferred over sugary drinks. Nuts like walnuts and seeds such as flaxseeds replace unhealthy snacks. Additionally, including isabgol with sufficient water boosts fiber, all contributing to cholesterol control.
How do HDL, LDL, and VLDL cholesterol types differ and impact heart health?
LDL (low-density lipoprotein) is 'bad' cholesterol that contributes to plaque buildup in arteries, increasing heart disease risk. HDL (high-density lipoprotein) is 'good' cholesterol that helps remove LDL from the bloodstream. VLDL (very low-density lipoprotein) carries triglycerides, another bad fat type linked to artery narrowing and heart issues when elevated.
Can lifestyle changes alone manage high cholesterol, or is medication necessary?
Lifestyle changes such as a healthy diet, regular exercise, and avoiding smoking can significantly lower high cholesterol levels. However, in some cases, especially with genetic predisposition or very high levels, doctors may prescribe medication alongside lifestyle adjustments for effective management.
What are the common causes of high cholesterol besides diet?
Apart from diet, high cholesterol can result from sedentary lifestyle, excess weight, aging, genetics, and conditions like liver or kidney disease, type 2 diabetes, thyroid problems, and hormonal changes such as menopause or transgender hormone treatments.
How trustworthy are nutritionist recommendations compared to medical advice on cholesterol control?
Nutritionist recommendations, like those from Neha Sahaya, focus on practical, evidence-based dietary swaps that support cholesterol management and complement medical treatment. For complex cases or inherited high cholesterol, combining nutritional guidance with medical supervision ensures safe and effective control.
British Heart Foundation|High cholesterol - symptoms, causes and levels
Nutritionist Neha Sahaya via Instagram|High cholesterol? Easy food swaps that actually work
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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