What is high cholesterol and why is it dangerous?

High cholesterol causes fatty deposits in blood vessels, raising the risk of heart attacks and strokes.

Can I control cholesterol without medication?

Yes, through lifestyle changes like diet, physical activity, quitting smoking, and reducing stress.

Which foods naturally lower cholesterol?

Oats, nuts, seeds, fruits, vegetables, and fatty fish are great for reducing LDL cholesterol levels.

How often should I check my cholesterol levels?

Adults should get tested every 4 to 6 years, or more frequently if at risk of cardiovascular disease.

Does drinking water help reduce cholesterol?

Water helps support metabolism and weight control, which indirectly helps manage cholesterol.

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Published on: Jul 05, 2025
3 minute read
By: Secondmedic Expert

Simple Habits To Avoid High Cholesterol

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High cholesterol is one of the leading causes of heart disease and stroke worldwide. In India, rising cholesterol levels are becoming more common due to sedentary lifestyles, unhealthy food habits, and stress. But the good news is—you can prevent high cholesterol naturally with a few simple habits.

In this blog, we’ll explore easy, everyday steps you can take to keep your cholesterol levels in check and protect your heart.

What Is Cholesterol?

Cholesterol is a fatty substance found in your blood. While your body needs some cholesterol to build cells and hormones, too much of the wrong type—called LDL (low-density lipoprotein)—can be harmful. It can build up in your arteries and increase your risk of heart disease and stroke.

There’s also HDL (high-density lipoprotein), which is the “good” cholesterol that helps remove LDL from your body.

Why High Cholesterol Is Dangerous

Clogs arteries and restricts blood flow
Increases risk of heart attacks and strokes
Can lead to high blood pressure
May affect kidney and liver function

The scariest part? High cholesterol usually has no symptoms. That’s why it’s called a silent killer and must be managed before problems begin.

7 Simple Habits to Avoid High Cholesterol

1. Eat Fiber-Rich Foods Daily

Soluble fiber binds with cholesterol in the gut and removes it from your body.

Best foods for fiber:

Oats and barley
Apples, pears, and oranges
Beans and lentils
Flaxseeds and chia seeds

Tip: Start your morning with a bowl of oatmeal and add a fruit—it’s a heart-healthy breakfast!

2. Stay Active Every Day

Physical activity boosts HDL (good cholesterol) and burns fat that raises LDL.

What to do:

Walk briskly for 30 minutes a day
Try yoga, cycling, or dancing
Use stairs instead of the lift
Take short walks after meals

Even small movements throughout the day matter.

3. Cut Down on Saturated & Trans Fats

These fats raise your LDL cholesterol quickly.

Avoid:

Fried food, chips, and baked snacks
Ghee-heavy sweets
Processed foods with “hydrogenated oils”

Choose instead:

Olive oil or mustard oil
Grilled or baked foods
Fresh fruits and nuts as snacks

4. Manage Your Stress

Stress affects your hormones and may raise your cholesterol over time.

Try this:

Practice deep breathing or meditation
Do relaxing hobbies like reading or gardening
Take tech breaks and sleep 7–8 hours daily
Talk to someone if you’re feeling overwhelmed

A calm mind supports a healthy heart.

5. Stay Hydrated and Cut Sugary Drinks

Water helps regulate body functions and weight, which both impact cholesterol.

Do this:

Drink 8–10 glasses of water daily
Avoid soft drinks and energy drinks
Switch to herbal teas or infused water

Too much sugar can raise triglyceride levels, a type of fat in your blood.

6. Quit Smoking and Limit Alcohol

Smoking lowers good cholesterol and damages arteries. Alcohol, in excess, can also spike cholesterol and blood pressure.

Tip:
Even reducing smoking or drinking frequency helps your heart function better.

7. Get Regular Cholesterol Tests

Don’t wait for symptoms. Get your lipid profile checked every year, especially if you have:

A family history of heart disease
Diabetes or high blood pressure
Obesity or unhealthy lifestyle habits

Suggested Test:
Lipid Profile Test by Thyrocare via SecondMedic.com – includes LDL, HDL, total cholesterol, and triglycerides with home sample collection.

Normal Cholesterol Levels:

Type	Ideal Range
Total Cholesterol	Below 200 mg/dL
LDL (Bad)	Below 100 mg/dL
HDL (Good)	Above 40 mg/dL (men), 50 mg/dL (women)
Triglycerides	Below 150 mg/dL

Tips to Book a Test via SecondMedic:

Visit www.secondmedic.com
Search for Lipid Profile Test – Thyrocare
Select home collection
Fast for 9–12 hours before the test
Get results in 24–48 hours

Bonus Tips

Replace white rice with brown rice or millets
Choose low-fat milk and curd
Snack on almonds or walnuts
Cook at home more often than eating out
Maintain a healthy weight

Conclusion

You don’t need fancy diets or harsh treatments to manage cholesterol. Just a few simple daily habits can make a big difference in protecting your heart.

By eating better, moving more, managing stress, and staying hydrated, you can keep your cholesterol in check without medication in many cases.

Make your heart health a priority starting today!

Start following these simple habits to avoid high cholesterol and keep your heart happy for years to come.

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Read FAQs

A. High cholesterol leads to plaque buildup in arteries, increasing the risk of heart attacks and strokes.

A. Yes, in many cases, lifestyle changes like diet, exercise, and stress reduction can manage or lower cholesterol.

A. Oats, barley, flaxseeds, nuts, fatty fish (like salmon), olive oil, and leafy greens help lower LDL levels.

A. Adults should get tested every 4–6 years, or more often if they have risk factors like diabetes, obesity, or family history.

A. While water alone doesn't lower cholesterol, staying hydrated supports overall metabolism and helps control weight.

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Is Frequent Urination Always a Sign of Diabetes?

We all need to use the restroom multiple times a day, but what if you're going too often? If you're constantly rushing to the toilet, especially at night, you may start to wonder: Is frequent urination always a sign of diabetes?

The answer is not so simple. While frequent urination (also known as polyuria) is a classic symptom of diabetes, it can also happen due to several other health and lifestyle factors. This article breaks it down for you in easy language.

What Is Frequent Urination?

Frequent urination means needing to pass urine more than 7–8 times a day, or waking up more than once at night to urinate. If this becomes regular and disrupts your daily life or sleep, it's worth paying attention to.

The Link Between Diabetes and Frequent Urination

Yes, diabetes can cause frequent urination. But here’s how it works:

In people with high blood sugar, the kidneys try to flush out the excess glucose through urine.
As glucose leaves the body, it pulls extra water with it.
This causes more urine production, leading to frequent urination.

This is often one of the first signs of Type 1 or Type 2 diabetes, especially when accompanied by:

Extreme thirst
Unexplained weight loss
Fatigue
Blurry vision

Is Frequent Urination Always a Sign of Diabetes?

No, not always. While it can be an early symptom of diabetes, frequent urination has many other causes, both harmless and serious.

Other Common Causes of Frequent Urination

1. Urinary Tract Infection (UTI)

UTIs are especially common in women and can make you feel like you have to urinate all the time, even if little comes out. It may also cause:

Burning sensation
Lower belly pain
Cloudy or foul-smelling urine

2. High Fluid Intake

Drinking too much water, tea, or caffeine can increase urine output. This includes energy drinks, green tea, and alcohol.

3. Overactive Bladder (OAB)

A condition where the bladder muscles contract too often. Symptoms include:

Sudden urge to urinate
Involuntary urine leakage
Night-time urination

4. Pregnancy

Hormonal changes and pressure from the growing uterus can increase urination frequency.

5. Diuretics (Water Pills)

These are medications given for high blood pressure or heart conditions that help the body get rid of excess fluid.

6. Stress and Anxiety

Some people urinate more often when they're nervous or anxious. It’s a part of the body’s fight-or-flight response.

7. Prostate Problems (in men)

An enlarged prostate can press against the urethra, making it hard to empty the bladder completely.

8. Interstitial Cystitis

A chronic condition causing bladder pain and frequent urination, often mistaken for a UTI.

When to See a Doctor

Frequent urination can be harmless or a warning sign. See your doctor if you have:

Sudden increase in urination without change in fluid intake
Excessive thirst or hunger
Pain or burning while urinating
Blood in urine
Sleep disturbances due to urination
Unexplained weight loss
Fatigue or blurred vision

These could point to diabetes or another medical issue needing attention.

Useful Lab Tests (Available via SecondMedic & Thyrocare)

To rule out diabetes or urinary problems, the following tests are recommended:

1. Fasting Blood Sugar (FBS) & Postprandial (PPBS)

Checks blood sugar levels in fasting and after eating.

2. HbA1c Test

Shows average blood glucose over the past 2–3 months.

3. Urine Routine & Microscopy

Detects infections, blood, sugar, or protein in urine.

4. Kidney Function Test (KFT)

Checks how well your kidneys are working.

These tests are affordable and available via SecondMedic with Thyrocare’s home sample collection.

Tips to Manage Frequent Urination

Limit caffeine, alcohol, and fluid intake close to bedtime.
Practice bladder training—gradually increase time between bathroom visits.
Do Kegel exercises to strengthen pelvic floor muscles (especially useful for women).
Maintain a healthy weight.
Manage stress and anxiety.
Follow up with regular blood sugar checks if you're at risk of diabetes.

Conclusion

Frequent urination can be frustrating—but it's not always caused by diabetes. It could be due to many different reasons, from harmless habits to treatable health conditions.

If you’re concerned about how often you're urinating, don’t guess—get tested. It’s the only way to know whether it’s diabetes or something else.

So to answer your question:
Is frequent urination always a sign of diabetes?
No, but it's one of the most important causes to rule out—so book your tests and consult a doctor today.

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