Cardiologist shares 5 lifestyle tweaks to manage cholesterol: Maintain healthy weight, avoid tobacco and more

By Admin

12 Sep, 2025

Cholesterol is often referred to as a silent threat. While the body requires a certain amount of cholesterol for proper functioning, an excess of bad cholesterol can be harmful. It can clog arteries, increase the risk of heart attack and stroke, and quietly damage long-term health.

In an interview with HT Lifestyle, Dr. Gautam Niloba Naik, Senior Consultant, Cardiology, Apollo Spectra Hospital, Delhi, explained, “Excess bad cholesterol can clog arteries, raise the risk of heart attack and stroke which quietly damage the long-term health of an individual. Cholesterol management is not only about the medication. Small consistent lifestyle changes can improve cholesterol numbers and overall heart health as well.”

Here are the five lifestyle tweaks shared by Dr. Naik to manage cholesterol naturally:

1. Have foods rich in Omega-3

Including omega-3 rich foods such as flaxseeds, walnuts, fatty fish, and chia seeds can help lower triglycerides and boost protective HDL cholesterol. Additionally, foods high in soluble fibre like oats, lentils, beans, apples, and flaxseeds bind cholesterol in the digestive system, helping flush it out. Pairing a high-fibre diet with regular exercise (at least 150 minutes of brisk walking or moderate activity per week) can effectively lower LDL cholesterol and triglycerides.

2. Be physically active

Movement is medicine for the heart. Simple habits like taking the stairs, stretching, or walking short distances during office breaks can make a big difference. Dr. Naik also emphasized that smoking reduces HDL cholesterol and damages blood vessels, while excessive alcohol intake raises triglycerides. Quitting smoking and moderating alcohol consumption quickly improve cholesterol levels and overall heart health.

3. Maintain a healthy weight

Carrying extra weight increases LDL cholesterol and triglycerides. Even a modest weight loss of 5–10% can make a significant impact on improving cholesterol balance. Dr. Naik highlighted that poor sleep often goes unnoticed but can disrupt metabolism and worsen cholesterol imbalance. Maintaining both a healthy weight and a proper sleep schedule is crucial.

4. Prioritise sleep

Sleep hygiene is just as important as diet and exercise. Getting sufficient, good-quality rest supports weight control and helps regulate lipids. Prioritizing sleep can reduce the risk of cholesterol-related complications while offering protection against diabetes, obesity, and hypertension.

5. Embrace a heart-healthy lifestyle

At the core, cholesterol management is about adopting a heart-friendly lifestyle a balanced diet, consistent exercise, proper sleep, and avoiding tobacco. These small yet powerful changes not only manage cholesterol but also help in protecting long-term heart health.

Final Note

Cholesterol management isn’t only about medication it’s about sustainable lifestyle habits. Dr. Naik reminds us that lifestyle is the first line of defense against high cholesterol and heart disease.

Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult your doctor for diagnosis and treatment of any medical condition.