Cholesterol often gets a bad reputation, but did you know it plays a crucial role in bodily functions? The key is balance—too much bad cholesterol can put your heart at risk. That’s why keeping your cholesterol in check is so important. The good news? Small lifestyle changes and the right supplements can make a big difference. Let’s explore how to take control of your cholesterol the right way!
What Is Cholesterol?
Cholesterol is a waxy, fat-like substance found in every cell of your body. It’s essential for producing cells, hormones and vitamin D. That sounds pretty useful, doesn’t it? But like most things in life, it’s all about balance.
There are two main types of cholesterol:
- LDL (Low-Density Lipoprotein) Cholesterol: Often called “bad” cholesterol because it can build up in your arteries and form plaque, increasing the risk of heart disease and stroke.
- HDL (High-Density Lipoprotein): This is the “good” cholesterol as it transports excess cholesterol from your bloodstream back to the liver to be excreted.
Another key player? Triglycerides. These are fats used for energy, but having too much in your blood can also raise your risk for heart issues.
What Is the Risk of High Cholesterol?
When cholesterol levels become too high, they can pose serious risks, including:
- Heart Disease: Excess LDL (bad) cholesterol can accumulate in the arteries, forming plaque that narrows blood vessels and restricts blood flow. This increases the risk of chest pain, heart attacks, and other cardiovascular complications.
- Stroke: When plaque buildup leads to a blocked artery in the brain, it can cause a stroke. This may result in sudden weakness or numbness on one side of the body, confusion, difficulty speaking, or even long-term disability.
- Cell Health: While cholesterol is essential for cell structure, an imbalance can disrupt normal cellular functions, affecting overall health and increasing the risk of chronic conditions.
Easy Tips to Manage Cholesterol
Keeping your cholesterol in check starts with smart food choices. Add omega-3-rich foods like salmon and walnuts, fiber-packed options like oats and beans, and heart-healthy fats from olive oil and avocados into your diet. At the same time, limit trans fats found in processed foods. Check out this post for more heart-friendly food tips.
Your lifestyle habits matter, too. Regular exercise helps lower LDL (bad) cholesterol and boost HDL (good) cholesterol—just 150 minutes of moderate activity per week, like walking or dancing, can make a difference. Maintaining a healthy weight, quitting smoking, and moderating alcohol intake also support heart health. Read this post for more lifestyle on managing heart health.
Nature’s Helpers: Best Supplements for Cholesterol
If you’re looking for a little extra help, natural supplements can be a game-changer:
1. CoQ10: A powerful antioxidant that can support LDL cholesterol management, especially for those on statins. Check out these recommendations:
- BLACKMORES, CoQ10 50mg 120s | Watsons Malaysia
- SWISSE, Ultiboost Coq10 150mg 60s | Watsons Malaysia
- PROVITON, Plus CoQ10 30’s | Watsons Malaysia
- VITAHEALTH, Coq10 Plus 60+30S | Watsons Malaysia
- LAC, Primax Omega Fish Oil+CoQ-10 60s | Watsons Malaysia
2. Fish Oil: Packed with omega-3 fatty acids, it helps lower triglycerides and raise HDL cholesterol. Try these:
- WATSONS, Omega 3 Fish Oil 1000mg 2 x 180’s | Watsons Malaysia
- NOVA, Fish Oil 1200Mg EPA and DHA 700mg 60s | Watsons Malaysia
- NH, Oat Plus Gold – Oat Bran Powder with Okra Extract and CoQ10 30g x 15s | Watsons Malaysia
- NATURE’S BOUNTY, Omega-3 Fish Oil 1400mg 90s | Watsons Malaysia
- SWISSE, Ultiboost Odourless Fish Oil 1800mg 60S | Watsons Malaysia
3. Red Yeast Rice: Known for its active compound monacolin K, which can significantly reduce LDL cholesterol levels. Recommended products include:
- BIO-LIFE, Red Yeast Rice 2 x 30’s | Watsons Malaysia
- NH NUTRI GRAINS, Plus With 6 Red (30g X 15s) | Watsons Malaysia
- LAC, Red Yeast Rice 600mg Vegicap 60s | Watsons Malaysia
4. Beta-Glucan: Found in oats and barley, this soluble fiber helps lower bad cholesterol and supports heart health. Check out:
- NH, Oat Plus Gold – Oat Bran Powder with Okra Extract and CoQ10 30g x 15s | Watsons Malaysia
- NUTRABLISS BY WATSONS, Organic Rolled Oat 500g (100% Natural) | Watsons Malaysia
Keep Tabs on Your Cholesterol
Want to know your cholesterol levels? Drop by your nearest Watsons health store for a quick check-up. Knowing your numbers is the first step to staying on top of your health.
Final Takeaway
Cholesterol isn’t your enemy — it’s a vital part of your body’s bodily function. The key is to keep it balanced. By eating right, staying active, and making smart lifestyle choices, you can keep your cholesterol levels in check and your heart happy.
