Most people think only diet determines cholesterol levels, and if they consume a ‘safe’ diet, they are not at risk. But Dr Varun Bansal, consultant, cardiothoracic & vascular surgery, Indraprastha Apollo Hospitals, says: “Many people blame fatty foods alone for high cholesterol, but the reality is more complex. High cholesterol is influenced by both lifestyle and non-modifiable factors. Diets high in saturated and trans fats—often found in fatty cuts of meat, full-fat dairy, and processed foods—are major contributors.
However, genetics also play a significant role; some people inherit gene changes that make it harder for their bodies to remove LDL (‘bad’) cholesterol from the blood. Other medical conditions, such as diabetes, hypothyroidism, chronic kidney or liver disease, and certain medications, can also elevate cholesterol. Additional risk factors include obesity, lack of exercise, smoking, excessive alcohol intake, and advancing age. Thus, while diet is important, high cholesterol is a multifactorial condition requiring a broad approach to prevention and management.”
Does eating meat raise cholesterol?
Eating meat, especially red and processed meats, can raise blood cholesterol levels. Red meats like beef, pork, and lamb are high in saturated fats, which increase LDL cholesterol, the type linked to artery plaque buildup and heart disease. Studies show that both red and white meats can raise LDL cholesterol compared to plant-based proteins. High red meat consumption is also associated with increased triglycerides and other metabolic markers tied to cardiovascular risk. However, lean cuts and moderation can reduce risk, and replacing meat with plant-based proteins or fish can help lower cholesterol.
How to reduce the body’s tendency to make cholesterol?
To reduce your body’s cholesterol production, focus on lifestyle changes. Eating a diet low in saturated and trans fats is crucial. Replace these with healthy fats from sources like nuts, seeds, avocados, and vegetable oils. Consuming more soluble fibre (found in oats, beans, fruits, and vegetables) can help lower cholesterol absorption. Regular physical activity boosts HDL (‘good’) cholesterol and helps control weight, further reducing cholesterol production. Avoid smoking and limit alcohol intake, as both can negatively affect cholesterol levels. In some cases, genetic factors may require medication, but lifestyle remains the cornerstone of prevention and management.
How to reverse high cholesterol with lifestyle changes?
Reversing high cholesterol is possible for many people through sustained lifestyle changes. Start by adopting a heart-healthy diet: emphasise fruits, vegetables, whole grains, legumes, and healthy fats; reduce intake of saturated fats (found in fatty meats, butter, and full-fat dairy) and eliminate trans fats (often in processed foods). Increase physical activity-aim for regular moderate exercise-to raise HDL and lower LDL cholesterol. Maintain a healthy weight, as even modest weight loss can significantly improve cholesterol levels. Quitting smoking and moderating alcohol consumption also provide substantial benefits. These changes, when maintained over time, can lower LDL cholesterol, raise HDL, and reduce the risk of heart disease.