Karachi( The COW News Digital) High cholesterol levels can silently increase the risk of heart disease and stroke — two of the world’s leading causes of death. However, experts say there are several simple and natural ways to manage cholesterol without relying solely on medication.
Cholesterol travels through the bloodstream via lipoproteins, which carry fats and fat-soluble vitamins. There are two main types of cholesterol: LDL (low-density lipoprotein), often called “bad cholesterol,” and HDL (high-density lipoprotein), known as “good cholesterol.” Elevated LDL can clog arteries and raise the risk of heart attack, while HDL helps remove excess cholesterol from the body.
Medical researchers emphasize that genetics, smoking, inactivity, and diet all play major roles in cholesterol imbalance. But lifestyle adjustments can make a measurable difference.
Studies show that monounsaturated fats help lower LDL and increase HDL levels. Sources include olive oil, peanuts, canola oil, almonds, and sesame seeds.
These beneficial fats — found in fish, walnuts, and soybeans — reduce LDL levels and lower the risk of heart disease, metabolic syndrome, and type 2 diabetes.
Trans fats, often found in processed foods, bakery items, and fried snacks, raise bad cholesterol and reduce good cholesterol. Experts advise checking labels and avoiding hydrogenated oils.
Soluble fiber helps remove cholesterol from the bloodstream. Oats, beans, lentils, peas, and fruits are rich in fiber and promote better heart health.
The American Heart Association recommends at least 150 minutes of moderate physical activity per week to improve cholesterol levels and overall cardiovascular fitness.
Losing excess weight can significantly reduce LDL and raise HDL cholesterol, improving heart function and circulation.
Smoking increases bad cholesterol and decreases good cholesterol. Quitting helps reverse these harmful effects and reduces heart disease risk.
Omega-3 fish oil capsules and psyllium husk (ispaghol) are known to support healthy cholesterol levels when combined with a balanced diet.
Experts caution that individuals with high cholesterol should consult a healthcare provider before making major lifestyle or dietary changes.
