If you are an adult, you are probably worried about high cholesterol. Never mind the number of steps put in during the day or the umpteen leg raises performed at your office desk, when somebody mentions they have ‘high cholesterol’, you automatically assume you have contracted it somehow. It is safe to say that ‘cholesterol anxiety’ is now a part of the modern lifestyle.

To understand the risks and the remedies involved in managing high cholesterol, we need to first understand what cholesterol is. Cholesterol is a fat-like substance that is an important part of our cell membranes. It is used in making vitamin D, hormones and plays a part in fat digestion. It is hence essential for our health and well-being. Around 75% of the cholesterol required by the body is manufactured in the liver and small intestine with the remaining 25% supplemented by the food we eat. Cholesterol is transported throughout the body by blood via lipoproteins (particles made of fat and proteins). There are several kinds of lipoproteins but two among them get the most attention – Low-Density Lipoprotein (or LDL) and High-Density Lipoprotein (or HDL).

We have heard every armchair fitness expert in history exclaim that too much LDL in your blood is bad for you while a high HDL level is great. Why is this so? LDL carries cholesterol via blood to various parts of the body but it leaves some on the artery walls. If the LDL levels are high, it can cause cholesterol to harden and build up over time to narrow the blood flow, inviting problems ranging from chest pain to heart attacks to strokes. Whereas, HDL scoops up the excess cholesterol from the artery walls and transports them to the liver for removal.

The amount of HDL and LDL level in the blood mainly depends on the diet that is being followed. A diet rich in saturated and trans fat (think coconut oil, palm oil, cakes, biscuits, fatty parts of meat butter) will increase LDL levels and lead to high cholesterol whereas a diet rich in plant fiber, lean meat and monounsaturated and polyunsaturated fat sources (think salmon, vegetable oils, nuts, and seeds) will help increase HDL levels while reducing LDL levels. We need not really worry about the amount of dietary cholesterol consumed through our food since the body adjusts its production accordingly to the amount consumed. However, it must be stated that some people are genetically incapable of maintaining this balance naturally and must be wary. There are also other risk factors that make you susceptible to high cholesterol. Living a sedentary lifestyle, smoking, old age, being overweight or obese and having an immediate family member with cholesterol puts you at a greater risk of high cholesterol.

Make sure you get your cholesterol checked every two to four years. If you have any of the above mentioned risk factors, the frequency of those tests should be more. Consume a balanced diet with enough plants, whole grain, legumes, fish and fruits and cut down your intake of red meat and cheese. High cholesterol is a silent killer. It does not have any symptoms and does not manifest itself until you have suffered from some kind of condition. So, even if you have a heart of gold, your arteries may still have some of that cholesterol. Better get it tested soon!