When was the last time you thought about your cholesterol levels? If your answer is “never” or “ages ago,” you’re not alone. That’s exactly why National Lipid Day, observed on May 10th, exists! The day is celebrated to raise awareness about cholesterol and its hidden dangers. Cholesterol-related issues are no longer just a problem for the elderly. In fact, a 2023 Indian Journal of Medical Research revealed that 80% of Indians have abnormal lipid levels, and shockingly, 92% of those affected were unaware of their condition. With cardiovascular disease now responsible for over 28% of deaths, it’s time we put heart health at the forefront.
Experts recommend that children and teens under 19 should have total cholesterol levels below 170 mg/dL, while adults aged 20 and older should aim for under 200 mg/dL. Keeping LDL (bad cholesterol) under 100 mg/dL and HDL (good cholesterol) above 40 mg/dL in men and 50 mg/dL in women can go a long way in protecting your heart.
However, with a few lifestyle tweaks, a simple blood test, and a little awareness can go a long way. This National Lipid Day, let’s take a moment, not out of fear, but out of care, for the hearts that keep us going.
What Is National Lipid Day and Why Does It Matter
National Lipid Day is a day focusing on raising awareness about cholesterol and lipid disorders. It began in India but has gained attention worldwide. This message is especially important in the United States, where heart disease is the leading cause of death. In fact, the CDC reports that heart disease causes about 1 in 5 deaths each year.
The goal of National Lipid Day is simple. It encourages you to check your cholesterol levels regularly, before problems turn serious. Early lipid screening in asymptomatic individuals, especially high-risk groups like South Asians, helps detect dyslipidemia linked to elevated ApoB and insulin resistance. Biochemically, it enables early correction of lipid metabolism imbalances that predispose to premature atherosclerosis and cardiovascular disease.. Thus, timely detection helps prevent lifestyle changes and early intervention to reduce cardiovascular risk.
What Are Lipids, and Why Should You Care?
Lipids include cholesterol and triglycerides. These are fats in your blood that your body needs to work properly. LDL and HDL are complexes made of lipids and proteins that transport cholesterol and triglycerides through the bloodstream. Their structure determines how they interact with cells and blood vessels.
LDL is called “bad” cholesterol because it can stick to artery walls and form blockages. HDL is “good” cholesterol because it helps remove excess fats from your blood. But too much LDL and too little HDL can cause problems. Extra fats can build up in your arteries. This buildup can lead to heart attacks or strokes over time. You might not feel any symptoms. Lipid problems are silent, but they can still harm you. These silent lipid imbalances can gradually lead to plaque formation within artery walls, narrowing them and reducing blood flow. Over time, this promotes endothelial dysfunction, a critical early step in the development of atherosclerosis and cardiovascular events.
Do you think high cholesterol only affects older adults? That’s no longer true. Poor diets, constant stress, not enough sleep, and sitting too much have made cholesterol a concern for younger people, too. Even those in their 20s and 30s face risks as well. Across the U.S., more clinics now offer free or low-cost cholesterol tests for high cholesterol prevention. You’ll also find virtual health events and online tools to help you understand your cholesterol numbers and take action.
Understanding Cholesterol: The Good, the Bad, and the Risky
Let’s clear up a common myth: cholesterol isn’t always bad. Your body actually makes cholesterol because it’s essential for building cells, producing hormones, and supporting digestion. But it’s the type and amount of cholesterol in your blood that determines whether it helps or harms. In the United States, nearly 86 million adults aged 20 or older have total cholesterol levels above the healthy limit of 200 mg/dL, according to the CDC. That’s almost 1 in 2 adults at risk without even realizing it. Let’s explore more about cholesterol:
LDL: The “Lousy” Cholesterol That Clogs Arteries
Total cholesterol is the sum of all cholesterol in your blood, including LDL, HDL, and VLDL. The ratio of total cholesterol to HDL cholesterol helps assess cardiovascular risk, with higher ratios indicating a greater risk of plaque buildup and heart disease.
LDL carries cholesterol to your arteries, and when there’s too much of it, it can lead to plaque buildup, a condition called atherosclerosis. Once inside the artery wall, LDL can become oxidised, triggering an immune response that leads macrophages to engulf it and form foam cells, which contribute to plaque formation. This narrows the arteries and restricts blood flow, increasing the risk of heart attack, stroke, and peripheral artery disease.
You won’t feel your LDL creeping up. There are no symptoms until there’s a serious event. That’s why regular blood tests are vital, especially if you’re over 20 or have a family history of heart disease.
Common culprits behind rising LDL levels include:
- Diets high in saturated and trans fats (e.g., red meat, fried food, processed snacks)
- Sedentary lifestyle
- Smoking
- Genetics
In the U.S., the National Cholesterol Education Program (NCEP) recommends an LDL level of less than 100 mg/dL. Still, many adults unknowingly exceed this due to modern eating habits and inactive routines.
HDL: The “Hero” Cholesterol That Protects Your Heart
HDL is your body’s natural detox system. It picks up excess cholesterol in your bloodstream and transports it back to the liver for disposal. This process, known as reverse cholesterol transport, is HDL’s key protective mechanism that prevents plaque formation and supports vascular health.
According to the National Institutes of Health (NIH), an HDL level of 60 mg/dL or higher is considered protective, while less than 40 mg/dL for men and less than 50 mg/dL for women is considered a risk factor.
The good news? You can increase HDL naturally:
- Exercise regularly (cardio is especially effective)
- Eat healthy fats (avocados, nuts, olive oil)
- Stop smoking
- Limit alcohol and refined sugars
Unlike LDL, which is heavily impacted by what you eat, HDL responds well to lifestyle improvements, particularly physical activity.
Triglycerides: The Often-Ignored Risk Factor
You’ve probably heard about cholesterol, but triglycerides are another important part of your cholesterol and heart health. Triglycerides are a type of fat in your blood. After you eat, your body turns extra calories into triglycerides. It stores them in fat cells to use for energy later. Please note that high triglycerides are increasingly seen in insulin resistance and fatty liver disease (NAFLD), which are emerging concerns globally.
The problem happens when triglyceride levels stay high for a long time. This risk increases if you also have high LDL or low HDL. High triglycerides can make your artery walls thicker or cause pancreatitis. They are also linked to metabolic syndrome, obesity, and type 2 diabetes. For the unversed, cholesterol is a major part of overall cardiovascular and metabolic health, tying it to the bigger picture.
The American Heart Association says a normal triglyceride level is under 150 mg/dL. A level between 150 and 199 mg/dL is borderline high. A level of 200 mg/dL or higher is considered high.
What causes triglycerides to spike?
- Overeating (especially sugar and refined carbs)
- Drinking alcohol
- Physical inactivity
- Uncontrolled diabetes
- Genetics
In the U.S., about 25% of adults have triglyceride levels that place them at greater risk of cardiovascular disease. And like cholesterol, high triglycerides typically show no symptoms. For individuals who cannot control triglyceride levels through lifestyle changes alone, medications like statins, fibrates, or omega-3 fatty acids are commonly prescribed to help manage the condition and reduce cardiovascular risk. Regular monitoring and consultation with a physician are essential for effective management.
Cholesterol Testing: What a Lipid Profile Reveals
Think of a lipid profile as your heart’s report card. It gives you insight into what’s happening inside your arteries long before you feel anything is wrong. This simple blood test checks four key numbers: total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. However, a few other guidelines also emphasize non-HDL cholesterol (total cholesterol minus HDL) as a better predictor of heart risk than LDL alone. LDL is a calculated value measured with the Friedewald formula, unless directly measured.
When and Why to Get Tested
The American Heart Association recommends checking your cholesterol every 4 to 6 years starting at age 20. If you have risk factors like high blood pressure, diabetes, smoking, obesity, or a family history of heart disease, your doctor may ask you to test more often. Smoking, heart disease, and obesity increase cholesterol levels by damaging blood vessels, promoting inflammation, and altering lipid metabolism. It leads to higher levels of LDL and triglycerides. These factors can also lower levels of HDL, further increasing the risk of cardiovascular disease.
Here’s something you might not expect: Even if you’re young, active, and feel healthy, your cholesterol could still be high. That’s why it’s important to test regularly instead of assuming everything’s fine.
What the Results Mean
| Lipid Type | Ideal/Healthy Range |
| Total Cholesterol | Below 200 mg/dL |
| LDL (Low-Density Lipoprotein) | Less than 100 mg/dL |
| HDL (High-Density Lipoprotein) | 60 mg/dL or higher |
| Triglycerides | Less than 150 mg/dL |
Don’t worry, you don’t need a medical degree to understand your results. Most lab reports highlight healthy ranges, and your healthcare provider can walk you through what needs attention.
What If the Numbers Are High?
If one or more of your levels are outside the healthy range, it’s not a reason to panic, but it is a reason to take action. Your doctor may recommend lifestyle changes first. In more severe cases, medication might be prescribed to bring levels down safely.
After an abnormal result, your doctor may suggest repeat testing after a few months to monitor progress and assess the effectiveness of any changes. Ongoing monitoring is important to ensure your levels stay within a healthy range and to adjust treatment.
In more severe cases or for high-risk patients, medication might be prescribed. Statins, ezetimibe, and PCSK9 inhibitors are common pharmacological routes used to lower cholesterol levels.
How to Manage Cholesterol Naturally: Diet, Exercise, and Lifestyle Tips
Lowering cholesterol isn’t about restrictive diets or living at the gym. It’s about making realistic and enjoyable changes that you can stick with. Here are a few simple tips to lower cholesterol:
Eat Smart: Simple Food Swaps That Support Heart Health
Diet plays a major role in cholesterol management. In fact, the American Heart Association (AHA) reports that eating patterns rich in saturated fats and trans fats are a key contributor to rising LDL (bad) cholesterol levels across the U.S.
Instead of restrictive dieting, start with smart, sustainable swaps. Trade buttered toast for avocado on whole grain, and chips for a handful of unsalted almonds or walnuts, both rich in unsaturated fats that help improve HDL (good) cholesterol. Cook with olive oil instead of butter, and add soluble fibre from oats, lentils, apples, and flaxseed to your daily routine. Soluble fibre can lower LDL by up to 10%, according to the Mayo Clinic. Moreover, plant-based proteins like tofu, beans, and foods fortified with phytosterols (such as certain margarines or yogurts) are clinically proven to reduce LDL levels. These smart swaps can further help improve cholesterol health.
Incorporating fatty fish, such as salmon or sardines, twice a week provides omega-3 fatty acids, which help lower triglycerides and reduce plaque buildup in arteries. Individuals must also avoid trans fats, found in many processed foods and baked goods, as they raise LDL while lowering HDL cholesterol.
Move More: Everyday Exercise Without the Gym
According to the CDC, only 24% of American adults meet the recommended guidelines for physical activity. That’s a missed opportunity, as regular exercise can raise HDL and lower both LDL and triglycerides.
You don’t need a gym membership to see results. Just 150 minutes of moderate activity per week, such as brisk walking, cycling, or even vigorous gardening, can have a significant impact on your lipid profile. Even 10-minute bursts of movement throughout your day count.
Aerobic exercises like walking, running, and cycling, combined with resistance training (such as weightlifting or bodyweight exercises), are particularly effective at improving cholesterol levels and boosting heart health. Together, they help raise HDL (good) cholesterol, lower LDL (bad) cholesterol, and reduce triglycerides, providing a comprehensive approach to better cardiovascular health.
Explore fun, stress-free options like dancing, yoga, home workouts, or even stair climbing. The most effective workout is the one you’ll actually enjoy and stick with.
Regular physical activity helps regulate cholesterol by upregulating LDL receptors in the liver, which enhances the clearance of LDL (bad) cholesterol from the bloodstream. This mechanism lowers LDL levels and improves overall lipid profiles.
Stress Less and Sleep Better: Your Heart Feels It Too
Chronic stress and poor sleep don’t just make you feel tired. They can harm your heart. Moreover, sleep apnea is a huge undiagnosed contributor to lipid issues and heart risk. The American Psychological Association says chronic stress is linked to unhealthy cholesterol and a 40% higher risk of heart disease.
When you’re stressed, your body releases hormones like cortisol. These hormones can cause inflammation and lead to plaque buildup in your arteries. You can lower stress by practicing mindfulness, deep breathing, or journaling for just 10 minutes a day.
Sleep also plays a big role. Research published in Frontiers shows that getting less than 6 hours of sleep a night can raise your LDL and triglyceride levels. Try to get 7 to 9 hours of good sleep by cutting back on screen time and sticking to a regular bedtime.
Break Bad Habits: Ditch What’s Harming Your Heart
Habits like smoking and heavy drinking don’t just damage your lungs and liver; they also seriously impact your cholesterol. Smoking lowers HDL, while excessive alcohol consumption can increase triglycerides by up to 30%. Nicotine in cigarettes increases catecholamines, which in turn raise LDL levels and lower HDL, exacerbating the risk of cardiovascular diseases.
Also, limit sugar-sweetened beverages and processed foods, as both contribute to metabolic syndrome and higher cholesterol levels. The consumption of alcohol, even in moderation, increases triglycerides in the human body. The AHA recommends keeping added sugars below 25g/day for women and 36g/day for men. Some individuals may still need medical support, even with a healthy lifestyle.
Take Action for Your Heart Health Today
National Lipid Day, observed on May 10th, is a reminder to prioritize heart health by managing cholesterol levels. Cholesterol directly impacts your heart. High LDL and triglycerides can clog arteries, leading to heart disease, while higher HDL levels protect your heart. Regular cholesterol checks are essential, but the real key is making simple, sustainable lifestyle changes, eating a better diet, being more active, reducing stress, and getting quality sleep. This National Lipid Day, let’s commit to better health!
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