The waxy substance called cholesterol, which is created by the liver and is present in some animal-based diets, is necessary for many bodily processes. Even though cholesterol is essential for optimal health, too much of it can have major negative effects, especially on heart health. To lower the risk of heart disease and preserve general health, it is essential to understand the different between "good" and "bad" cholesterol as well as how to control cholesterol levels by lifestyle modifications [1].
 

What is Cholesterol? [1]

The liver produces cholesterol, which is a fatty, waxy material that may also be found in some animal-based meals such as dairy, meat, chicken, and fish. To create cell membranes, insulate neurons, and make certain hormones, your body requires cholesterol. But you don't need more cholesterol from your diet because your body produces plenty of it already.
 

What is the difference between LDL and HDL? [1]

Heart health depends on cholesterol, although there are positive and negative effects to it.

• Low-density lipoprotein, or LDL cholesterol, is often referred to as "bad" cholesterol because it makes cholesterol travel to your arteries. Plaque is hard deposits that build on the walls of your arteries when your blood cholesterol level is too high. A heart attack or angina (chest discomfort) might result from this plaque's artery narrowing, decreased blood flow, and other heart-related issues.
• "Good" cholesterol, or high-density lipoprotein, or HDL, helps eliminate cholesterol from circulation by returning it to the liver for processing and excretion. One's risk of heart disease can be reduced by having higher levels of HDL.

How can I reduce cholesterol levels?

You have a higher risk of heart disease and heart attacks if your cholesterol is high. Medication can potentially lower cholesterol; however, if you'd like to start by making these five healthful lifestyle adjustments to lower your cholesterol. If you currently use medication, these adjustments may enhance cholesterol reduction [1].

Consume heart-healthy meals [1]

A few dietary adjustments can lower cholesterol and strengthen heart health:

• Cut back on saturated fats: Your total cholesterol rises when you consume saturated fats, which are mostly present in red meat and full-fat dairy products. Lowering your intake of saturated fats will lower your "bad" cholesterol, or low-density lipoprotein (LDL).
• Avoid trans fats: Trans fats are frequently found in margarine and store-bought cookies, crackers, and cakes. They are occasionally stated on food labels as "partially hydrogenated vegetable oil." Trans fats increase total cholesterol.

Exercise [1]

Make an effort to work out most days of the week and up your physical activity level. Elevated cholesterol can be achieved by exercise. High-density lipoprotein (HDL), or the "good" cholesterol, can be increased with moderate physical exercise. You may start losing weight by increasing your physical activity, even if it's just for a brief 30 minutes on most days.

Quit smoking [2]

Your HDL cholesterol level rises when you stop smoking. It's been known for a long time that people who smoke tend to have lower levels of good cholesterol (HDL) compared to those who don't smoke. There's also evidence showing that people who quit smoking have higher levels of this good cholesterol than those who continue to smoke.

Lose weight [1]

Being overweight might lead to high cholesterol. Small changes make a difference. Avoid drinking sugary drinks; drink tap water instead. As a snack, have some air-popped popcorn or pretzels, but keep an eye on your calorie consumption. If you're in the want for something sweet, think about low-fat treats.

Moreover, look for ways to walk more during the day, such as parking farther away from your place of employment or using the stairs instead of the elevator. Take walks during your work breaks. Try to do as much standing as possible, such as cooking or yard maintenance.

In summary, cholesterol is crucial for heart health and can be classified as good or bad. HDL, known as "good cholesterol," benefits the cardiovascular system, while LDL, or "bad cholesterol," can be harmful. When LDL levels are too high, it can accumulate in blood vessels, negatively affecting heart health. You can greatly reduce your cholesterol and lower your risk of heart disease by adopting heart-healthy eating habits, exercising regularly, quitting smoking, and managing your weight. [1]

A proactive strategy for preserving a healthy heart and a longer life is to be aware of and mindful of your cholesterol levels.

References

1. Ma, H., & Shieh, K. J. (2006). Cholesterol and human health. The Journal of American Science, 2(1), 46-50.
2. Forey, B. A., Fry, J. S., Lee, P. N., Thornton, A. J., & Coombs, K. J. (2013). The effect of quitting smoking on HDL-cholesterol-a review based on within-subject changes. Biomarker research, 1(1), 26.
3. Puddey, I. B., & Beilin, L. J. (2006). Alcohol is bad for blood pressure. Clinical and Experimental Pharmacology and Physiology, 33(9), 847-852.,