According to the Indian Heart Association (IHA) and Indian Stroke Association (ISA), CHOLESTEROL is a common problem among South Asians due to the genetic factor, a general lack of physical activity and suboptimal dietary habits. Currently, a large number of people in India aged between 30 and 55 years have high cholesterol levels, which places them at a high risk of heart disease. When uncontrolled, high cholesterol levels can lead to a stroke or heart attack in people of all age groups
So, how does one test for heart disease?
If you show any symptoms, your doctor may advise you to go for a lipid profile test that will measure the level of fat in your body- total cholesterol, low-density lipoprotein (LDL or bad cholesterol), high-density lipoprotein (HDL or good cholesterol) and triglycerides. The ideal range is below 200 mg/dl. If your cholesterol is in the range of 200-239 mg/dl, you have borderline risk, and above that risk is higher.
If you have high cholesterol, your doctor will prescribe the necessary medication and advise lifestyle modifications. Eating food rich in fibre, healthy fats and essential nutrients are one of the healthiest ways to reduce LDL while increasing HDL.
You can include following foods in your daily diet to reduce cholesterol:
1 Oats and whole grains
Oats and whole grain such as barley and brown rice contain soluble fibres. This fibre helps absorb cholesterol in the digestive system and removes it before it tries to enter your blood stream. Try to eat at least one bowl of oats every day, preferably in the morning. You can also switch to brown rice for lunch, or alternate between the two options.
2 Fatty Fish
If you are non vegetarian fish is a good option. Fatty fish like salmon, sardines and tuna are known to have Omega-3 fatty acids which help reduce triglycerides levels and control cholesterol levels. You can have fatty fish once a week in your diet.
3 Nuts and seeds
A healthy combination of nuts and seeds can do wonder to your health. Almonds, walnuts, flaxseeds and chia seeds have healthy fats and fibre and should be eaten regularly but in a controlled manner. Eating them in large quantities can lead to weight gain, abnormal blood sugar and blood pressure. You may eat up to four to five almonds or three to five walnuts every day. A spoonful of flax seeds can be added to your breakfast smoothie.
4 Olive Oil
Extra virgin olive oil is dense in monounsaturated fats which help lower LDL cholesterol while maintaining HDL cholesterol levels. Replacing butter and unhealthy fats with olive oil in cooking and salads will help too keep te heart healthy. But do not go overboard when it comes to using olive oil. Tryy to limit yourself to tablespoons of olive oil daily for cooking. Remember the food should not be oily at all. Consult expert before you choose correct cooking oil for you.
5 Beans and Legumes
Lentils, chickpeas, black beans and kidney beans are all rich in soluble fibre and can lower your cholesterol levels. You can include any beans or legumes as a sabzi at least twice a week.
6 Dark Leafy Greens
Dark leafy vegetables have powerful antioxidants that prevent cholesterol from sticking to the walls of the arteries and raising the chances of atherosclerosis (caused by build up of fatty substances in the arteries). Green vegetables are high in fibre and reduce cholesterol by preventing absorption into your bloodstream. You can opt for spinach sabzi or soup or have lettuce and kale in your salads.
7 Berries
Fresh colourful berries are a boon for your heart. High on antioxidants and fibre, adding a handful of berries to your breakfast can immensely benefit your heart.
In the end, whether or not you have a family history of cardiac arrests, remember to check your cholesterol levels every six months. Early detection allows you to modify your lifestyle and make immediate medical interventions to protect your heart and overall health. Depending on your medical history and diagnosis, periodic testing and medications may be recommended by your doctor. Regular follow ups and check ups will help you prevent heart problems and lead a healthy life. Your dietary habits also play a major role in this regard.
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Anil Malik
Mumbai, India
2nd July 2025