When it comes to heart health, one of the most talked-about concerns is cholesterol, and for good reason. High cholesterol can quietly increase your risk of serious health problems, including heart attacks and strokes, without any obvious symptoms.
While high cholesterol is common, the good news is that it’s also one of the most preventable conditions. With the right lifestyle habits and regular check-ups, you can keep your cholesterol levels in check and protect your long-term health.
What Is High Cholesterol
Cholesterol is a fatty substance made by the liver and found in some foods. It plays an important role in building cells and producing hormones. However, having too much of the wrong kind of cholesterol in your blood can lead to build-up in your arteries, increasing your risk of heart disease.
Cholesterol is carried in the blood by proteins, forming what we call lipoproteins. These are commonly known as:
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Low-Density Lipoprotein (LDL): Often referred to as 'bad' cholesterol because high levels can lead to plaque build-up in your arteries.
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High-Density Lipoprotein (HDL): The 'good' cholesterol, which helps remove LDL from your bloodstream.
Maintaining a healthy balance between these two types is key.
Why Is High Cholesterol A Concern In The UAE
According to Dr. Shaji Azad, Intensivist and Anaesthesiologist at Amana Healthcare, Al Ain, "The lifestyle of the residents of the UAE has a great impact on their cholesterol levels, especially LDL cholesterol".
Modern habits, such as calorie-rich diets, limited physical activity due to extreme heat, and long, stressful work hours, all contribute to the rising number of people with high cholesterol in the region. The widespread availability of fast food and increased screen time have only added to the problem, according to Dr. Shaji Azad from Amana Healthcare.
Dr. Seema Aundhekar, General Practitioner at iCare Clinics, Discovery Gardens in Dubai, notes, "I believe this is not specific to only UAE lifestyle but any developing or developed economy where you find sedentary lifestyle, you will find these problems. Diets high in saturated or trans fats, sedentary habits, obesity, diabetes, and smoking significantly raise LDL cholesterol and the risk of heart disease".
But it’s not all bad news. With awareness, motivation, and simple everyday changes, you can take control of your cholesterol levels.
Warning Signs To Watch Out For
High cholesterol typically doesn’t come with noticeable symptoms, which is why it’s sometimes called a 'silent' condition. However, some indirect signs can be linked to high cholesterol, especially if it has already caused some other health problems, which can manifest as:
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Chest pain or tightness (angina)
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Fatigue or shortness of breath during physical activity
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Leg pain while walking (in some cases)
These symptoms may indicate narrowed arteries, and it’s important to consult a doctor if you experience any of them. More commonly though, the only way to truly know your cholesterol levels is through a blood test.
When Should You Get Checked
Dr. Seema Aundhekar from iCare Clinics recommends that adults should have their cholesterol checked every 4 to 6 years, or more frequently if they have risk factors like:
If your LDL cholesterol levels are high, above 130 milligrams per decilitre (mg/dL) for low-risk individuals, or above 70 mg/dL for those at higher risk, your doctor might recommend medication, especially if lifestyle changes aren’t enough.
Lifestyle Tips To Keep Cholesterol Under Control
Experts agree that prevention is better than cure, and the best way to prevent high cholesterol is to start with your lifestyle. Here are simple yet effective steps to help keep your levels in check:
1. Eat smart
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Cut down on foods high in saturated and trans fats such as fried foods, baked goods, processed snacks, and red meat.
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Add more fruit, vegetables, lean proteins, and whole grains to your plate.
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Avoid sugary drinks and opt for water or herbal teas.
“Being mindful of what you eat, and how much you eat, is one of the most important changes,” says Dr. Shaji Azad from Amana Healthcare.
2. Get moving
You don’t have to hit the gym every day, but 150 minutes of moderate exercise per week, like brisk walking, swimming, or cycling, makes a big difference, according to Dr. Seema Aundhekar from iCare Clinics.
“Find time for physical activity. During the hot UAE summers, try early mornings or late evenings to stay active”, Dr. Shaji Azad from Amana Healthcare adds.
3. Maintain a healthy weight
Even a small amount of weight loss can help improve your cholesterol levels. "Aim for a healthy body mass index and keep an eye on belly fat, which is linked to higher risk", adds Dr. Seema Aundhekar from iCare Clinics. A proper balance of diet and exercise is the way to go.
4. Quit smoking and limit alcohol
"Smoking lowers good cholesterol and raises triglycerides, both of which are harmful. Avoiding tobacco products is especially important for men as they tend to have higher triglyceride levels", says Dr. Seema Aundhekar from iCare Clinics.
5. Manage stress and sleep well
Chronic stress and poor sleep habits can worsen cholesterol levels. Yoga, meditation, and even short walks can help manage stress, according to Dr. Shaji Azad from Amana Healthcare. Getting 7 to 8 hours of quality sleep every night is equally important.
6. Stay on top of regular health check-ups
Prevention starts with awareness. Make it a habit to get regular blood tests and consult your doctor, even if you feel fine.
What About Medication?
If lifestyle changes aren’t enough, cholesterol-lowering medications like statins may be recommended. Both doctors stress that these medications are safe for long-term use, but they can come with mild side effects such as muscle pain, liver enzyme changes, or a slight risk of diabetes.
Dr. Shaji Azad from Amana Healthcare adds, “Appropriate changes in lifestyle will help in avoiding, reducing or delaying the use of such medications”.
However, both experts agree that if your doctor prescribes it, it’s important to take the medication as directed and attend follow-up appointments to monitor your health.
High cholesterol is more common than you think, but it's also one of the easiest conditions to prevent with the right approach. As both experts point out, by eating well, staying active, avoiding smoking, and getting regular check-ups, you can protect your heart and live a healthier life.
The realisation that a healthy lifestyle is the basic requirement for a healthy body is the first thing to achieve. So take charge of your health today. Prevention starts with you.