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1. Wrong diet
Saturated fat and trans fat in food are the main villains.
Reason: Excessive consumption of red meat (beef, mutton), fatty dairy products, bakery products, and fried foods prompts the liver to produce more cholesterol.
2. Lack of exercise
Less physical activity can affect the body’s metabolism.
Reason: When you do not exercise, the body does not convert fat into energy. This causes bad cholesterol to accumulate in the blood and good cholesterol (HDL) to decrease.
3. Obesity
Increased body weight directly affects cholesterol levels.
Reason: People with a BMI of 30 or more or who have excess fat around their belly tend to have higher triglycerides and higher LDL (bad cholesterol).
4. Smoking and alcohol
Chemicals in tobacco damage blood vessels.
Reason: Smoking reduces good cholesterol levels and helps bad cholesterol stick to the walls of arteries. Excessive alcohol consumption increases the amount of fat in the liver.
5. Genetics
Some people have high cholesterol levels despite a good diet and exercise.
Reason: People with a condition called ‘familial hypercholesterolemia’ have a genetic predisposition to not properly remove cholesterol from their liver.
6. Age and hormonal changes
Cholesterol levels can naturally rise as we age.
Reason: The liver’s efficiency decreases as we age. Additionally, the decrease in estrogen hormone after menopause in women can cause an increase in bad cholesterol.
3 simple ways to reduce bad cholesterol:
Fiber-rich foods: Include oats, legumes, and fruits in your diet.
Control oil: Reduce the use of coconut oil and palm oil and use olive oil or sunflower oil in moderation.
Walking: Walk briskly for at least 30 minutes every day.