Why high cholesterol demands your attention

Heart disease remains a leading cause of death worldwide, yet one of its major risk factors—high cholesterol—often goes unnoticed. With no visible symptoms, high cholesterol can quietly damage your arteries for years before showing any warning signs. That is why understanding and managing cholesterol is essential for protecting your heart health.

Often dubbed the "silent killer", cholesterol plays a key role in heart disease—one of the top causes of death globally. Cholesterol is a waxy, fat-like substance present in the blood. While it is essential for important functions like building cells, excess cholesterol can be harmful. Because high cholesterol typically presents no symptoms, it can quietly build up in the arteries, forming plaque that narrows the passageways and restricts blood flow—setting the stage for heart disease.

As plaque accumulates in the arteries, it limits the flow of oxygen-rich blood to the heart. This can lead to chest pain (angina) and, in severe cases, trigger a heart attack if a clot blocks blood flow completely.

Several factors may raise cholesterol levels, such as genetics, poor diet, sedentary lifestyle, smoking, and being overweight. The good news? High cholesterol is both preventable and treatable. Healthy lifestyle choices—like eating a balanced diet, exercising regularly, avoiding tobacco, and maintaining a healthy weight—can greatly reduce your risk.

Here are some heart-smart tips to reduce cholesterol:

• Eat more fruits, vegetables, and fibre-rich foods.

• Limit saturated and trans fats—check food labels carefully.

• Choose lean protein sources like fish, legumes, or skinless poultry.

• Stay physically active—aim for at least 150 minutes of moderate exercise per week.

• Quit smoking and limit alcohol intake.

• Get your cholesterol levels checked every 4–6 years (or more often if at risk).

Take the opportunity to prioritise your heart health. If you have not already, get your cholesterol checked. A simple lipid panel blood test can offer critical insight. Consult with a doctor to review your results and develop a plan to manage your cholesterol effectively.

The writer is a research scholar based in Washington D.C., USA.