UNDERSTANDING CHOLESTEROL THROUGH THE LENS OF NUTRITION BY MADIHA

I am Madiha a nutritionist at The Kenko Life.

Cholesterol often gets a bad reputation, but it’s not as simple as “good” or “bad.” In reality, cholesterol is an essential substance that plays a key role in building cells, producing hormones, and aiding digestion. The problem arises when cholesterol levels become imbalanced influenced by genetics, lifestyle, and most importantly, nutrition.

What Is Cholesterol?

Cholesterol is a waxy, fat-like substance found in every cell of the body. It can be made by the liver and also comes from the foods we eat. Since cholesterol doesn’t dissolve in blood, it needs transporters called lipoproteins.

• LDL (Low-Density Lipoprotein): Often called “bad cholesterol.” High levels can lead to plaque buildup in arteries, increasing heart disease risk.

• HDL (High-Density Lipoprotein): Known as “good cholesterol.” It helps carry excess cholesterol back to the liver for removal.

  
  

Nutrition and Cholesterol: The Connection

Diet directly affects cholesterol levels and overall heart health. Here are the major nutritional factors:

1. Types of Fat

• Saturated fats- found in fatty meats, butter, full-fat dairy, and some oils like coconut oil can raise LDL cholesterol.

• Trans fats- partially hydrogenated oils found in processed foods raise LDL and lower HDL, the worst combination for heart health.

• Unsaturated fats- found in nuts, seeds, avocados, olive oil, and fatty fish can help lower LDL and support healthy HDL levels.

  
  

2. Fiber Intake

Soluble fiber, found in oats, beans, lentils, apples, and flaxseeds, helps reduce LDL cholesterol by binding to cholesterol in the digestive tract and carrying it out of the body.

3. Plant Sterols and Stanols

These natural compounds, found in nuts, seeds, vegetable oils, and fortified foods, block cholesterol absorption in the intestines, lowering LDL levels.

4. Sugar and Refined Carbs

Diets high in added sugars and refined carbohydrates (like white bread, pastries, and sugary drinks) can lower HDL and raise triglycerides, another blood fat linked to heart risk.

5. Weight and Portion Control

Excess calorie intake can contribute to higher LDL levels and lower HDL, especially when paired with inactivity.

Nutrition Tips for Healthy Cholesterol

• Replace saturated and trans fats with heart-healthy unsaturated fats.

• Eat more high-fiber foods, especially soluble fiber.

•  Limit added sugars and refined carbs.

• Include fatty fish (salmon, mackerel, sardines) at least twice a week. Snack on nuts and seeds instead of processed foods.

• Stay active and maintain a healthy body weight diet and exercise work together to keep cholesterol balanced.

  
  

Cholesterol isn’t the enemy imbalance is. Nutrition plays a powerful role in regulating cholesterol levels, protecting heart health, and supporting overall well-being.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245