Cholesterol Explained: What You Need to Know for Heart Health

 

What Is Cholesterol and Why Does It Matter?

Cholesterol is a soft, waxy, yellowish fat compound produced by the liver and also obtained from animal-based foods. It plays vital roles in the body, such as:

• Building cell membranes

• Producing hormones like estrogen and testosterone

• Creating vitamin D

• Supporting brain development in children

However, excess cholesterol—especially from an unhealthy diet—can build up in the arteries, increasing the risk of heart disease, stroke, and atherosclerosis.

Types of Cholesterol: The Good vs. The Bad

• LDL (Low-Density Lipoprotein) – “Bad” cholesterol:
  Easily sticks to artery walls, leading to plaque buildup and artery blockage.

• HDL (High-Density Lipoprotein) – “Good” cholesterol:
  Helps remove cholesterol from the bloodstream and transports it to the liver for elimination.

Healthy Blood Cholesterol Levels

Parameter	Target Level
Total Cholesterol	< 200 mg/dL
LDL	< 100–160 mg/dL
HDL	> 40 mg/dL
Triglycerides	< 150–200 mg/dL

What Are Triglycerides?

Triglycerides are the main type of fat stored in the body, produced from excess calories, sugars, and fats. They are stored in fat tissue under the skin and are used as an energy source when needed.

Common causes of high triglycerides include:

• Excess calorie intake

• High consumption of refined carbohydrates

• Saturated fats, alcohol, and sugary foods

Dangers of High Cholesterol & Triglycerides

High levels of cholesterol and triglycerides can:

• Harden and narrow arteries (atherosclerosis)

• Lead to coronary artery disease

• Increase the risk of stroke

• Result in sudden cardiac death

Best Foods to Lower Cholesterol & Triglycerides Naturally

Recommended Foods

• High-fiber vegetables: broccoli, carrots, tomatoes, chayote

• Fruits: apples, grapes, bananas, oranges, pineapple, papaya, starfruit

• Legumes & soy products: soybeans, tempeh, tofu

• Fatty fish (rich in omega-3): salmon, sardines, mackerel

• Seaweed & mushrooms: shiitake, black fungus

• Whole grains & cereals: oats, whole wheat

• Healthy oils: olive oil, flaxseed

Foods to Avoid

• Red meat and processed meats

• Organ meats: liver, brain, kidneys

• Egg yolks (limit intake)

• Fried foods and deep-fried snacks

• Cheese, butter, margarine

• Coconut oil and palm oil

• Alcohol, sugary drinks, chocolate

Healthy Lifestyle Tips to Prevent High Cholesterol

• Eat a balanced diet rich in fiber and antioxidants

• Avoid overeating and maintain a healthy weight

• Exercise regularly (30 minutes/day, 5 days/week)

• Quit smoking and limit alcohol intake

• Manage stress through meditation or hobbies

• Stay hydrated and get enough sleep

Herbal & Natural Remedies for High Cholesterol

• Bay Leaf Tea
  Boil 7–10 fresh bay leaves in 400 ml water until reduced to 200 ml. Strain and drink warm.

• Guava & Ceremai Leaves Decoction
  Boil 30 g of each in 600 ml water until reduced to 300 ml. Drink warm twice daily.

• Peanut Skin Decoction
  Boil 60 g peanut skins in 400 ml water until reduced to 200 ml. Strain and drink warm.

• Herbal Blend (Temulawak, Turmeric, Dewa Leaves)
  Boil 30 g temulawak, 25 g turmeric, 25 g dewa leaves in 600 ml water until reduced to 300 ml. Strain and drink.

• Noni Fruit Juice
  Blend 1–2 ripe noni fruits with honey to taste. Drink fresh.

• Pineapple & Starfruit Juice
  Blend 60 g pineapple with sweet starfruit. Drink fresh once daily.

Conclusion

Lowering cholesterol and triglycerides doesn’t have to rely solely on medication. With the right diet, healthy habits, and natural remedies, you can protect your heart, boost your energy, and live a longer life. Start small, stay consistent, and your body will thank you!