What are some Indian foods that can help lower cholesterol levels?

Incorporating foods like oats, barley, and legumes such as lentils and chickpeas can help lower cholesterol levels. Additionally, using healthy fats like mustard oil or olive oil in cooking, along with consuming more fruits and vegetables, can also be beneficial.

How often should I get my cholesterol checked in India?

Adults aged 20 and above in India should get their cholesterol levels checked every 5 years. However, if you have risk factors such as obesity, diabetes, or a family history of heart disease, you may need to have it checked more frequently.

Is it true that eating eggs raises cholesterol levels?

While eggs contain cholesterol, recent studies suggest that for most people, moderate egg consumption does not significantly impact blood cholesterol levels. Including eggs as part of a balanced diet, especially when combined with whole grains and vegetables, can be healthy.

What lifestyle changes can I make to manage my cholesterol levels in India?

To manage cholesterol levels, focus on a balanced diet rich in whole grains, fruits, and vegetables, and limit saturated fats found in processed foods and fatty meats. Regular physical activity, such as yoga or brisk walking, along with maintaining a healthy weight, can also help improve cholesterol levels.

Cholesterol 101: What you should know about it?

Published on July 09, 2012 | Updated on March 22, 2026 | Shruti Marjara Kushwaha | Nutritionist | 2 comments

Cholesterol is a term everyone despises. But how and at what levels does cholesterol influence your health. Want to know about cholesterol?

Read on…..

What is cholesterol?

It is a form of fat our body uses to protect nerves, make cell tissues and produce certain hormones. Internally it is made by liver cells and we also get cholesterol from the food we eat (like eggs, meats and dairy products).

Do you know how many types of cholesterol are there?

Cholesterol travels through the blood in different types of bundles, called lipoproteins. Low-density lipoprotein (LDL) delivers cholesterol to the blood and High-density lipoprotein (HDL) removes cholesterol from the bloodstream. This explains why too much LDL cholesterol is bad for the body, and why a high level of HDL is good.

When should you start having cholesterol levels checked?

You can’t tell if you have high cholesterol without having it checked as there are no physical signs of the same till the levels become too high. All adults, 20 years of age and older should have their cholesterol checked every 5 years. If your cholesterol level is high or you have other risk factors for heart disease, you may need to have it checked more often.

A blood test known as a lipid profile is administered to get cholesterol checked.

What does your cholesterol level mean?

Total cholesterol

Less than 200 mg/dL is best.
200-239 mg/dL is borderline high.
240 or more means you are at risk for heart disease.

LDL cholesterol

Below 100 mg/dL is ideal for people at high risk of heart disease.
100-129 mg/dL is near optimal.
130-159 mg/dL is borderline high.
160 or more means you are at risk for heart disease.

HDL cholesterol

Less than 50 mg/dL for women and 40 mg/dL for men increases the risk
60 or higher greatly reduces your risk of heart disease.

Why is a high cholesterol level unhealthy?

While some cholesterol is needed for good health, too much cholesterol in your blood can increase your risk for heart disease, including heart attack or stroke. Your body may store the extra cholesterol in your arteries (blood vessels). Over time, this build-up can become hard and make your arteries narrow or might even completely block an artery. If this blocked artery supplies blood to the heart a heart attack can occur or stroke in case this blocked artery supplies blood to the brain.

What can I do to improve my numbers?

It is a good idea to have your cholesterol checked regularly if there is a problem. Here are some steps you can take to improve your cholesterol levels:

If you smoke, quit.
Exercise regularly. Brisk walking for 30 minutes/day is a good goal
Lose weight if needed. Losing just 2.5 to 4.5 kg will show favourable changes in your lipid profile.
Avoid saturated (red meat, whole milk dairy products, coconut oil, cocoa butter) and Trans fats (fried foods, commercially baked goods, processed foods, margarine). Moreover, limit your overall cholesterol intake to less than 300 mg per day and 200 mg if you have heart disease.
Eat a low-fat, low-cholesterol diet with plenty of fresh veggies, whole grains, and fruits
Include a good amount of ?-3 and ?-6 fatty acids in the diet as food (flaxseed, walnuts, lettuce, broccoli, spinach, pumpkin seeds, sesame, sunflower) or supplements

Blood pressure as well as blood glucose can affect cholesterol. If your blood glucose or blood pressure is high, your cholesterol numbers may be high as well.

Do I need to take medicines to lower cholesterol?

Depending on your risk factors, if healthy eating and exercise don't work to lower your cholesterol level, your doctor may suggest medicine.

Now you know about cholesterol. So talk to your doctor about whether you may be at higher risk for diabetes and heart disease. Take steps to lower your risk so you can live a longer, healthier life.