Beyond Smoking: 5 Overlooked Factors Raising Cholesterol and How to Lower It

Digital Desk

High cholesterol often goes unnoticed but can increase the risk of serious conditions like heart attacks and strokes. While smoking and oily foods are well-known contributors, experts say several other factors also elevate cholesterol levels.

Understanding Cholesterol:
Cholesterol is essential for the body—it helps build cells, absorb vitamin D, and produce hormones. But excess cholesterol, especially low-density lipoprotein (LDL or “bad” cholesterol), can form plaque in arteries, leading to heart disease. High-density lipoprotein (HDL or “good” cholesterol) helps remove excess cholesterol from the bloodstream. Ideal levels: LDL below 100 mg/dL, HDL at 60 mg/dL or higher, and total cholesterol under 200 mg/dL.

Key Causes of High Cholesterol:
According to Dr. Sanjeev Aggarwal and Dr. Anuj Sathe, lifestyle and genetics both play a role. Factors beyond smoking include:

1. High stress levels: Hormonal changes due to stress can raise cholesterol.

2. Excess alcohol consumption: Increases overall cholesterol.

3. Sedentary lifestyle: Lack of exercise reduces HDL levels.

4. Unhealthy diet: High intake of fried foods, fast food, sugary and refined carbs raises LDL.

5. Saturated and trans fats: Found in red meat, full-fat dairy, processed foods, and baked goods, these fats increase bad cholesterol.

Foods High in Cholesterol to Limit:

Fatty red meat and processed meats
Full-fat dairy like butter and cheese
Packaged snacks, cookies, and cakes with partially hydrogenated oils
Fried foods and refined carbs like white bread and pastries

Preventing and Reducing High Cholesterol:

Eat more fiber: Oatmeal, beans, fruits, and vegetables help lower LDL.
Increase physical activity: Aim for 150 minutes of moderate to high-intensity exercise weekly.
Limit saturated fats and eliminate trans fats.
Quit smoking and reduce alcohol intake.
Include omega-3-rich foods: Salmon, walnuts, flaxseeds, and mackerel support heart health.
Maintain a healthy weight: Losing excess weight can lower LDL cholesterol.

Check Your Levels:
The American Heart Association recommends adults have cholesterol checked every 4–6 years starting at age 20. Regular monitoring and lifestyle changes are crucial to prevent cardiovascular disease and other complications.