Lowering cholesterol and triglycerides can stop heart disease before it starts. Since heart disease is one of the leading causes of death in India, it is crucial to address this preventable problem with proper awareness and action.
Dr. Bimal Chhajer, director of the SAAOL Heart Center, highlights that while cholesterol is essential for bodily functions, high levels pose a serious risk. Ideally, cholesterol levels should remain below 200 mg/dL, but the real danger begins when they exceed 150 mg/dL. Contrary to common belief, levels between 150 mg/dL and 200 mg/dL are not safe. At this point, the risk of arterial blockages and heart attacks increases significantly. Dr. Chhajer recommends aiming for a cholesterol level below 130 mg/dL to minimize the risk of heart disease.
Triglycerides are another key factor that many overlook. When triglyceride levels exceed 100 mg/dL, they contribute to the buildup of plaque in the arteries, increasing the likelihood of blockages. A triglyceride level below 100 mg/dL is considered ideal for maintaining heart health. Dr. Chhajer emphasizes that triglycerides often increase due to excessive consumption of fats, including oils, dairy, and animal products. Even healthy foods like nuts (almonds, walnuts, and cashews) are high in fat and should be avoided by people at risk for heart disease.
To reduce cholesterol and triglycerides, the first line of defense is a change in diet. Dr. Chhajer advocates a low-fat diet that eliminates animal products, high-fat dairy, and oils. For people genetically predisposed to high cholesterol, these changes are crucial, but medications may also be necessary to maintain safe levels. While some nuts are considered heart-healthy, Dr. Chhajer advises caution, as their fat content can still raise triglyceride levels.
In some cases, high cholesterol and triglyceride levels are genetic. Even with an optimal diet, the liver can continue to overproduce these fats, putting people at higher risk for heart disease. For such cases, Dr. Chhajer recommends that medications, along with dietary adjustments, are essential to lower cholesterol and triglycerides.
On this World Heart Day, Dr. Chhajer’s message is clear: controlling cholesterol and triglycerides is the key to preventing heart disease. While exercise, stress management, and increased consumption of fruits and vegetables are important, the most critical step is to keep cholesterol levels below 130 mg/dL and triglycerides below 100 mg/dL. Avoid high-fat foods, even seemingly healthy options like nuts, and consult a doctor if you need medication to control these levels.
By adopting these strategies, we can significantly reduce the risk of heart disease and ensure a healthier future for ourselves and our families. Let’s start prioritizing heart health today.
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