So, What Exactly is Cholesterol?
Think of cholesterol like oil in your body — you need some, but not too much.
There are two main kinds:
- Good cholesterol (HDL): Helps clean your blood.
- Bad cholesterol (LDL): Can build up and clog your arteries.
When bad cholesterol goes up, it puts more pressure on your heart — like forcing water through a narrow pipe.
What Causes High Cholesterol?
High cholesterol isn’t just bad luck — it often comes from everyday habits and choices we barely notice:
- Regularly eating fried foods, fatty meats, or pastries.
- Using butter, margarine, or full-cream milk in cooking.
- Sitting for long hours and moving less.
- Carrying extra weight around the waist.
- Smoking or heavy drinking.
- Having a family history of high cholesterol.
❤️ What High Cholesterol Does to the Body
Too much “bad” cholesterol (LDL) sticks to artery walls, forming plaque that hardens and narrows them — a process called atherosclerosis.
This can lead to:
- Heart problems: heart attack or chest pain.
- Stroke: if plaque blocks blood flow to the brain.
- Kidney issues: due to poor circulation.
- Poor leg circulation: causing cramps or numbness.
You may not feel any symptoms until major damage occurs — that’s why screening is key.
🥗 How to Lower Cholesterol Naturally
You don’t need fancy detox teas or strict diets. You just need smart, everyday swaps that help your body clear excess fat.
✅ Add More:
- Fresh vegetables — kontomire, okra, spinach, garden eggs.
- Fruits rich in fiber — oranges, pawpaw, apples, banana.
- Whole grains — oats, millet, brown rice, whole-wheat bread.
- Lean proteins — fish, chicken, beans, lentils.
- Healthy fats — avocado, groundnuts, seeds, olive oil.
🚫 Cut Back On:
- Fried foods, pastries, and fast food.
- Fatty meats and processed products like sausages.
- Butter, cheese, and full-cream milk.
- Alcohol and sugary drinks.
🍽️ Better Eating Habits for a Healthier Heart
- Steam or grill instead of fry.
- Cook with herbs and spices — skip the butter and cubes.
- Use smaller plates to avoid overeating.
- Drink plenty of water.
- Limit eating late at night.
🏃🏾♀️ Lifestyle Changes That Work
- Exercise: at least 30 minutes, 5 times a week.
- Weight control: even losing 5–10% helps.
- No smoking: it raises bad cholesterol.
- Sleep: 7–8 hours for recovery and balance.
- Relax: manage stress through prayer, hobbies, or journaling.
🔬 Tests Worth Doing
Ask your doctor about:
- Lipid profile: to check total, LDL, and HDL cholesterol.
- Blood sugar and pressure: because they often go hand-in-hand.
- BMI and waist circumference check: for healthy weight goals.