A path to heart health: preventing high cholesterol



In an era where sedentary lifestyles and unhealthy dietary habits have become the norm, the importance of preventing high cholesterol cannot be overstated. High cholesterol levels can significantly increase the risk of heart disease, stroke, and other cardiovascular issues. However, with a proactive approach and simple lifestyle adjustments, individuals can take charge of their heart health and keep cholesterol levels in check.

Balanced diet

Maintaining a balanced and heart-healthy diet is a fundamental step in preventing high cholesterol. Opt for a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats such as those found in avocados, nuts, and olive oil. Reduce intake of saturated fats and trans fats found in processed foods and fried items, as they can raise LDL (low-density lipoprotein) cholesterol levels, often referred to as “bad” cholesterol.

Regular physical activity

Engaging in regular physical activity is another crucial aspect of cholesterol management. Exercise can help raise HDL (high-density lipoprotein) cholesterol, also known as “good” cholesterol, while aiding in weight management and improving overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week, along with strength training exercises.

Limit added sugars and salt

Excessive consumption of added sugars and high-sodium foods can contribute to elevated cholesterol levels and high blood pressure. Check nutrition labels for hidden sugars in packaged foods and opt for whole, unprocessed foods whenever possible. Reducing salt intake can also help lower blood pressure, indirectly benefiting cholesterol levels.

Quit smoking

Smoking not only damages the blood vessels and reduces the oxygen supply to the heart but also lowers HDL cholesterol. Quitting smoking can have a rapid positive impact on heart health and cholesterol levels. Seek support from healthcare professionals or support groups if needed.

Regular check-ups

Regular health check-ups are essential for monitoring cholesterol levels and overall cardiovascular health. A lipid profile test can measure various cholesterol components, enabling healthcare providers to assess the risk and recommend appropriate interventions if necessary.


Preventing high cholesterol is a proactive endeavor that requires a holistic approach to lifestyle. By adopting a heart-healthy diet, engaging in regular exercise, avoiding harmful habits like smoking, and staying mindful of sugar and salt intake, individuals can significantly reduce the risk of high cholesterol and its associated health complications. Prioritizing these lifestyle changes not only promotes better heart health but also contributes to an overall improved quality of life.


Eight facts you (probably) didn’t know about high cholesterol*


  • The liver produces 75% of the cholesterol in our bloodstream.
  • People with high cholesterol do not usually experience any warning symptoms.
  • High cholesterol levels are thought to be responsible for a third of ischaemic heart disease globally.
  • At least 33.3% of US citizens suffered from high cholesterol in 2020.
  • Nearly 23% of Brazilian people suffered from high cholesterol in 2016.
  • 54% of women and men in Europe battle high cholesterol.
  • Eggs and cheese are not the enemies in the battle against high cholesterol.
  • The omnipotent avocado is a friend of good cholesterol.

(*) https://supplements101.net/high-cholesterol-statistics