Wahala for who no take care of cholesterol o! If you want to lower yours, start with the basics: exercise regularly — aim for about 150 minutes a week of moderate activity (think brisk walking, light jogging, or even lively dancing that leaves you a bit sweaty and breathless).
Next, fix your diet:
- Cut down on saturated fats (like fatty meats, butter, cakes, and biscuits).
- Avoid hydrogenated fats too.
- Keep some healthy fats (like olive oil and avocado) but reduce cooking with lots of oil.
- Boost your fibre intake — it helps more than you might think!
And forget relying on expensive cholesterol-busting supplements — there’s little evidence they work. However, omega-3 fatty acids and vitamin B (niacin) could give some extra support.
Cholesterol: The Silent Wahala
You fit dey waka around feeling okay and not even know you have high cholesterol! Shocking, abi? In fact, about 6 out of 10 adults in the UK are living with it.
High cholesterol quietly increases your risk of heart disease and heart attack.
You won’t see symptoms, but the damage is real. That’s why it’s important to check your cholesterol levels — just book a simple blood test (called a lipid profile) through your GP or local pharmacy.
If your results show you need to reduce it, don’t panic — there are practical ways to take charge.
But First, What Exactly Is Cholesterol?
Cholesterol is a fatty substance made by your liver to help your body build cells and make essential hormones. It’s not all bad! The wahala comes when there’s too much, mostly from eating plenty saturated fat.
Cholesterol travels in your blood packed inside something called lipoproteins.
There are two main types:
- LDL (Low-Density Lipoproteins) — the bad cholesterol. It delivers cholesterol to your body’s tissues (and sometimes leaves it stuck in your arteries).
- HDL (High-Density Lipoproteins) — the good cholesterol. It helps clear cholesterol from your blood and send it back to the liver to be broken down.
The goal? Lower your LDL and boost your HDL.
9 Practical Tips to Lower Cholesterol (Naija UK Connect Style!)
- Cut Down on Saturated Fats
Common in things like red meat, goat meat pepper soup, puff-puff, meat pies, suya (if it’s too fatty), butter, and cakes. The NHS recommends men limit saturated fats to 30g per day and women to 20g. - Exercise Regularly
It’s not enough to stroll casually. Aim for 30 minutes of moderate exercise five times a week — brisk walking, Afrobeat dance workouts, skipping rope, or gym sessions.
Even chasing your kids around the house counts! - Avoid Trans and Hydrogenated Fats
These harmful fats hide in many processed foods (like cheap pastries, microwave meals, and fried snacks). Read food labels and avoid anything listing “hydrogenated oils.” - Choose Healthier Fat Sources
Swap palm oil-heavy meals for healthier oils (like olive oil or rapeseed oil). Enjoy avocados, groundnuts (peanuts), walnuts, and salmon or mackerel rich in omega-3. - Switch Up Your Cooking Methods
Instead of deep-frying akara, meat, or dodo (plantain), try grilling, boiling, baking, or steaming. It keeps meals lighter and healthier. - Eat More Fibre
Load up on beans, plantains, vegetables, wholemeal bread, oats, and sweet potatoes.
Adults should aim for at least 30g of fibre per day to naturally help lower cholesterol. - Don’t Waste Money on Miracle Supplements
Many “cholesterol-busting” supplements have no real proof. Statins (prescribed by doctors) are proven to work, but always follow medical advice. - Get Omega-3 and Vitamin B (Niacin)
Omega-3 (from fish or supplements) helps your heart stay healthy. Niacin (vitamin B3) might boost good cholesterol, but don’t overdo it without advice — too much can harm your liver. - Quit Smoking and Drink Less Alcohol
If you smoke, quitting will help lower your bad cholesterol and protect your arteries. Heavy drinking can raise your triglycerides — so drink responsibly.
Final Words for Our Naija Family
If you want to protect your heart and live longer, start small but stay consistent:
- Move more.
- Eat smarter.
- Cut bad habits.
Taking steps now could help you avoid serious health problems later.
Remember, health na true wealth!
Disclaimer:
This information is for general awareness only. Always talk to your GP or healthcare provider for advice tailored to your personal health needs.
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