Lowering cholesterol and triglycerides can stop heart disease before it starts
Heart disease remains one of the leading causes of death in India. Out of every 10 million deaths in the country, about a third are due to heart-related conditions. This staggering statistic calls for an urgent need for better heart health awareness. The good news is, many of these deaths are preventable, with one of the most crucial factors being the control of cholesterol levels.
Cholesterol is a type of fat that is essential for various body functions. However, problems arise when the levels become too high. For most adults, cholesterol levels should be below 200 mg/dL, but trouble often starts when levels exceed 150 mg/dL. Many people, and even some healthcare professionals, mistakenly believe that cholesterol levels up to 200 mg/dL are safe. This is a misconception that can cost lives. Studies show that once cholesterol surpasses 150 mg/dL, the risk of blockages in arteries increases significantly, setting the stage for heart attacks.
Just like we compare prices when shopping, we should aim for the best “deal” when it comes to cholesterol. If given the option, we should aim for levels below 130 mg/dL, as this minimizes the risk of blockages and heart disease. The mindset that “200 is fine” must shift, and the focus should be on keeping cholesterol as low as possible for heart health.
While cholesterol gets most of the attention, triglycerides are another significant player in heart disease. When triglycerides rise above 100 mg/dL, they too begin contributing to plaque buildup in the arteries. The ideal target for triglycerides is under 100 mg/dL.
High triglyceride levels often come from consuming excessive fats—particularly from sources like oils, dairy, and animal products. However, even seemingly healthy foods like nuts can be problematic for heart patients. Almonds, walnuts, and cashews, while nutritious, are high in fats and should be avoided by those with heart disease. It’s essential to focus on a diet low in fats and oils to reduce the risk of blockages.
To combat high cholesterol and triglycerides, the first step is diet modification. Reducing or eliminating animal-based products, high-fat dairy, and oils from the diet can have a profound impact. For those with a genetic predisposition to high cholesterol, these dietary changes are crucial, but medication may also be necessary to bring levels into a safe range.
Zero-oil cooking is often recommended for heart patients, but it’s important to ensure that hidden sources of fats, such as nuts, are also minimized. While some physicians may recommend almonds and walnuts as part of a healthy diet, these nuts contain a significant amount of fat and can contribute to higher triglyceride levels, leading to artery blockages.
For some individuals, high cholesterol and triglyceride levels are genetically programmed. Even with a perfect diet, the liver may continue to produce excessive cholesterol and triglycerides, increasing the risk of heart disease. In such cases, medications are essential to help reduce these levels and prevent heart attacks.
On this World Heart Day, the message is clear: controlling cholesterol and triglycerides is key to heart health. While reducing stress, increasing physical activity, and consuming more fruits and vegetables are all important, the most crucial step is to manage cholesterol and triglyceride levels. Aim for a cholesterol level below 130 mg/dL and triglycerides under 100 mg/dL. Avoid high-fat foods, even those that seem healthy like nuts, and if necessary, consult your doctor about medications to keep your levels in check.
By making these changes, we can prevent heart disease and ensure a healthier future for ourselves and our loved ones. Let’s change the way we look at heart health—starting today.
(The Author is Director, SAAOL Heart Centre)