High Cholesterol / Dyslipidemia

1. What is Cholesterol?

Cholesterol is a type of fat (lipid) present in the blood. It comes from two sources:

• Food (especially animal-based)

• Produced by the liver (endogenously)

It’s crucial for vitamin D production, hormone synthesis, and cell membrane function. It’s not inherently bad—our body needs it.

2. Disease Progression

• Initially, the liver regulates cholesterol efficiently

• Over time, unhealthy habits like overeating, trans fat intake, stress, and poor sleep disrupt this regulation

• This leads to excess LDL, low HDL, and plaque buildup in arteries, increasing risk of hypertension, heart attack, and stroke

3. Root Causes

• High-fat diet, especially trans fats

• Smoking and alcohol

• Sedentary lifestyle

• Stress and poor sleep

• Excess calorie intake without understanding daily fat needs

These interfere with your body’s natural cholesterol control mechanism

4. Prevalence

• Rising sharply due to urban diet and lifestyle

• High cholesterol is common even in young adults

• Often goes undiagnosed until symptoms or complications appear

5. Symptoms

Often silent, but when present:

• Fatigue, breathlessness

• Chest discomfort or pain

• Numbness or cold limbs (poor circulation)

• Xanthomas (fatty deposits on skin)

• Yellowing around eyes (xanthelasma)

• Dizziness or brain fog

6. Nutritional Approach

“The cholesterol itself is not the villain. The lifestyle is.” — Dr. Wadhavani

• First, check your lipid profile

• Reduce total fat intake, especially trans fats

• Focus on a balanced diet with good fats

• Don’t fear cholesterol—understand and control it

7. Core Dietary Focus

• Know your daily fat requirement (based on your calorie needs)

• Prioritize unsaturated fats (like olive oil, mustard oil, groundnut oil)

• Eliminate trans fats and reduce deep-fried foods

• Balance cholesterol-producing foods with cholesterol-regulating foods (like fiber, antioxidants, omega-3s)

8. Foods to Include

• Whole grains, vegetables, fruits

• Fiber-rich foods (flaxseed, chia, oats)

• Good fats (nuts, seeds, fatty fish)

• Garlic, turmeric, green tea

• Unsaturated oils in controlled amounts

• Fermented foods (for gut health)

• Water and herbal teas

9. Foods to Limit

• Packaged snacks, cookies, bakery desserts

• Trans fats (check ingredient labels)

• Deep-fried foods (samosas, chips, pooris)

• Sugar-sweetened beverages

• Excess alcohol

• Red meat and high-fat dairy in excess

10. Key Nutrients

• Soluble Fiber: Helps bind and remove cholesterol (oats, beans, psyllium)

• Omega-3 Fatty Acids: Reduces triglycerides (flaxseed, walnuts, fatty fish)

• Plant Sterols: Compete with cholesterol for absorption (nuts, seeds)

• Magnesium: Supports metabolic function

• Vitamin D: Depends on cholesterol for synthesis (sun exposure + liver function)

• Antioxidants: Reduce oxidation of LDL (berries, greens)

11. Lifestyle Recommendations

“Even your best oil becomes harmful in excess. First fix the quantity.” — Dr. Wadhavani

• 45 minutes of movement daily (walk, exercise, stairs)

• Quit smoking and limit alcohol

• Get 7-8 hours of regular sleep

• Practice stress management (watch stress video)

• Limit oil usage: Focus on quantity first, then quality

12. Monitoring & Tracking

• Get a Lipid Profile Blood Test:
  
  

• LDL (bad cholesterol): Should be low

• HDL (good cholesterol): Should be high

• VLDL: Linked to triglycerides

• Triglycerides: Manage via diet and exercise

• Re-test every 3–6 months if elevated

• Track:

• Fat intake (esp. trans fats)

• Sleep patterns

• Daily movement

• Blood pressure

13. Next Steps / Consultation

• Check your lipid profile now

• Cut down trans fats and excessive oil

• Choose from healthy oils listed in the video description

• If you need help:

• Join Dr. Wadhavani’s "Be Your Home Nutritionist" program

• Book a consultation call to review your report with experts

• Fixing cholesterol is about long-term lifestyle change, not shortcuts

📅Click here to Book your free 30-minute consultation

📌 Final Words from Dr. Umesh Wadhavani:
“Cholesterol is not the problem. Your habits are. Let’s fix those together.”

🎥 Watch Full Video Here