Cholesterol often gets a bad reputation, but did you know it plays a crucial role in your body? The problem starts when bad cholesterol (LDL) is too high and good cholesterol (HDL) is too low. This imbalance increases your risk of heart disease and stroke.
The good news? With smart diet choices, lifestyle habits, and natural supplements, you can manage cholesterol naturally.
What Is Cholesterol?
Cholesterol is a waxy, fat-like substance found in every cell of your body. It helps to produce cells, hormones and vitamin D. There are two main types of cholesterol you should know:
- LDL (Low-Density Lipoprotein) Cholesterol: Known as “bad cholesterol,” it can build up in your arteries and form plaque, leading to heart disease and stroke.
- HDL (High-Density Lipoprotein): The “good cholesterol” that carries excess cholesterol back to the liver for removal.
Another important factor is triglycerides, which are fats used for energy. High triglyceride levels, especially when combined with high LDL, can further increase heart risks.
Why is High Cholesterol Dangerous?
When cholesterol levels are too high, it can lead to serious health conditions such as:
- Heart Disease: Plaque buildup narrows blood vessels, increasing the risk of chest pain and heart attack.
- Stroke: Blocked arteries in the brain can cause stroke, leading to weakness, speech problems, or long-term disability.
- Cellular Imbalance: While cholesterol is essential, too much of it disrupts normal cell functions and increases chronic disease risk.
How to Manage Cholesterol
- Eat healthy foods. Most Malaysian dishes are rich in carbs, salt and fat (think nasi lemak, rendang and teh tarik). While delicious, these can contribute to high cholesterol if consumed frequently. Include foods that are high in fiber, lean proteins and healthy fats and avoid those with saturated fats, trans fat, refined carbs and sugar, and high-sodium foods. Check out this post for more heart-friendly food tips.
- Exercise regularly. Aim for at least 150 minutes of brisk walking, swimming, cycling or even dancing. It helps to increase HDL and lower LDL.
- Adopt a healthy lifestyle by maintaining a healthy weight, avoid smoking, limit alcohol and get regular health screenings. Read this post for more lifestyle on managing heart health.
Best Supplements for Cholesterol Support
1. CoQ10: An antioxidant that supports energy production and may help manage LDL cholesterol, especially in people taking statins. For example, Blackmores CoQ10 and Swisse Ultiboost CoQ10 are excellent choices.
2. Fish Oil: Packed with omega-3 fatty acids, it helps lower triglycerides and support good cholesterol (HDL). Adding Watsons Omega 3 Fish Oil or Swisse Odourless Fish Oil to your routine can be a simple way to strengthen heart health.
3. Red Yeast Rice: It contains monacolin K, a compound known to reduce bad cholesterol. Products like Bio-Life Red Yeast Rice and LAC Red Yeast Rice are widely trusted for this purpose.
4. Beta-Glucan: Found in oats and barley, this soluble fiber helps to trap cholesterol before it enters the bloodstream. It’s easy to incorporate supplement such as NH Oat Plus Gold or healthy snack such as Nutrabliss by Watsons Organic Rolled Oats.
