Health and Me

Tanya Dutt

Yes, You Can Improve Your Sex Life, Libido After 50

We talk openly about cholesterol, sciatica, cavities, arthritis, and high blood pressure but conversations about sexual and reproductive health matters remain unspoken. As we get older, however, tending to intimacy is also essential. Having a healthy sex life is part of a person's overall health, with thoroughly documented physical and mental health benefits.

<span>Sexual health</span> is a vital part of overall wellness, but it's one of the most hushed-up subjects for seniors. Just as individuals are willing to talk about routine age-related issues like arthritis, high blood pressure, or sciatica, conversations regarding sexual wellness are still off-limits. Nonetheless, a healthy sex drive and active sexual life after 50 is not just feasible but healthy for body and mind as well.

With aging, there are physiological, hormonal, and psychological changes that may impact libido and sexual function. The levels of testosterone and estrogen reduce naturally, resulting in a diminished sex drive among both genders. Furthermore, certain diseases like diabetes, cardiovascular disease, and high cholesterol can impair sexual health by weakening blood flow and nerve sensitivity.

In men, decreasing testosterone levels may lead to erectile dysfunction (ED), reduced energy, and a lower sex drive. Women have symptoms of menopause, including vaginal dryness, decreased arousal, and pain during intercourse. The psychological effect of aging—stress, anxiety, or body image issues—may also add to reduced sex drive.

<h2>Why Is Sexual Health Important After 50?</h2>

Sexual health is essential to the upkeep of emotional closeness and general well-being. Studies indicate that frequent sex has many advantages, such as decreased stress and anxiety, better cardiovascular health through lower blood pressure, and a more robust immune system. It also leads to improved sleep, increased self-esteem, and more intimate relationship satisfaction. Though society tends to associate sexuality with age, several people still have a healthy sex life well past their golden years. The secret to keeping intimacy alive is not about age but more about focusing on staying healthy, maintaining openness in communication, and flexibility with the body's natural changes across time.

<h2></h2><h2>Common Sexual Challenges Faced After 50</h2>

<ul><li>Decline in libido during menopause: Decrease in estrogen levels causes reduced sexual interest and arousal.</li><li>Vaginal dryness: Decreased estrogen leads to decreased lubrication, and sex is painful.</li><li>Body image concerns: Increased weight, skin changes, and other aspects of aging may affect confidence and sexual desire.</li><li>Painful sex: Thin vaginal walls lead to pain or discomfort during sex.</li></ul>

<ul><li>Erectile dysfunction (ED): Decreased testosterone and decreased blood flow make it more difficult to attain and sustain an erection.</li><li>Delayed arousal and orgasm: Men can experience that they take longer to become aroused and reach orgasm.</li><li>Prostate problems: Medical conditions such as benign prostatic hyperplasia (BPH) and prostate cancer can impair sexual function.</li><li>Reduced endurance: Aging can result in decreased energy levels, impacting sexual performance and frequency.</li></ul>

<h2>How to Improve <span rel="noindex">Libido After 50</span>?</h2>

Your overall health has a big impact on your sex drive. Exercise regularly, eat well, and control chronic diseases to improve sexual function. Strength training, cardiovascular exercise, and yoga improve blood flow, endurance, and flexibility, all of which contribute to a healthy sex life.

Nutritional changes, such as incorporating heart-healthy foods like nuts, leafy greens, and omega-3 fatty acids, can boost circulation and hormonal balance. Limiting alcohol, smoking, and processed foods also benefits sexual health.

Many age-related sexual health issues can be managed with medical interventions. If you’re experiencing ED, vaginal dryness, or low libido, consult your healthcare provider about available treatments, including:

<ul><li>Hormone replacement therapy (HRT) in men and women</li><li>Drugs like sildenafil (Viagra) or tadalafil (Cialis) for erectile dysfunction</li><li>Vaginal estrogen creams or lubricants in women with menopause</li><li>Lifestyle changes and other therapies such as acupuncture or herbal supplements</li></ul>

<h4>3. Overcome Psychological Barriers</h4>

Emotional and mental well-being are essential to sexual desire. Stress, anxiety, depression, and previous negative experiences can suppress libido. Mindfulness, meditation, and cognitive behavioral therapy (CBT) can assist in overcoming psychological barriers to intimacy.

Communication with a partner is also helpful in dispelling concerns and building intimacy. If needed, couples counseling or sex therapy can offer useful tools for rekindling desire.

The "use it or lose it" rule holds true for sexual health. Frequent sex can enhance libido by maintaining blood flow to sexual organs active. If penetration is painful or difficult, try other types of intimacy like sensual massage, oral sex, or discovering new erogenous zones. Lubricants and extended foreplay can make sex more enjoyable.

<h4>5. Think About Testosterone and Hormone Therapy</h4>

In cases of a drastic drop in men's testosterone, testosterone replacement therapy (TRT) is worth considering. Be sure to get medical advice in order to assess the risks vs. benefits of TRT because it is not for every body. Women could also consider using bioidentical hormone treatment (BHT) or non-hormonal alternatives to address menopause symptomology and spice up their libidos.

<h4>6. Address Side Effects of Medication</h4>

Some medications, such as antidepressants, beta-blockers, and cholesterol-lowering medications, may affect libido and sexual functioning. If you feel that your medication may be affecting your sex drive, discuss alternatives or changes with your physician.

<h2>Why It Is Important to Talk To Your Partner?</h2>

A satisfying sexual relationship depends on open and honest communication. As we get older, changes in libido, physical comfort, and emotional intimacy can affect closeness. Here's why talking to your partner about these changes is important:

If your libido has decreased or sex has become uncomfortable, don't act otherwise. Be honest about your feelings and inform your partner when something feels off.

Varying sexual desire is normal. Rather than ignoring the situation, together come to a compromise that pleases both of you.

When intercourse hurts, try new positions or other forms of intimacy, including genital play or oral sex, to continue an enjoyable connection.

Even the best relationships change over time. While new relationships tend to create a rush of libido, that passion may wane. To revive the flame, revisit things that excited you when you first met. Recreating romantic moments from your past can help rekindle intimacy and connection, making your relationship stronger than ever.

One of the largest obstacles to having a healthy sex life later in life is sexual health stigma. Older adults often shy away from talking about their issues because they are embarrassed, misinformed, or afraid of being judged. Silence can result in misunderstandings, untreated medical conditions, and lower relationship satisfaction.

Health Conditions A-Z

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sexual health

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sexual health tips

improve sex life

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We talk openly about cholesterol, sciatica, cavities, arthritis, and high blood pressure but conversations about sexual and reproductive health matters remain unspoken. As we get older, however, tending to intimacy is also essential. Having a healthy sex life is part of a person's overall health, with thoroughly documented physical and mental health benefits.Sexual health is a vital part of overall wellness, but it's one of the most hushed-up subjects for seniors. Just as individuals are willing to talk about routine age-related issues like arthritis, high blood pressure, or sciatica, conversations regarding sexual wellness are still off-limits. Nonetheless, a healthy sex drive and active sexual life after 50 is not just feasible but healthy for body and mind as well.With aging, there are physiological, hormonal, and psychological changes that may impact libido and sexual function. The levels of testosterone and estrogen reduce naturally, resulting in a diminished sex drive among both genders. Furthermore, certain diseases like diabetes, cardiovascular disease, and high cholesterol can impair sexual health by weakening blood flow and nerve sensitivity.In men, decreasing testosterone levels may lead to erectile dysfunction (ED), reduced energy, and a lower sex drive. Women have symptoms of menopause, including vaginal dryness, decreased arousal, and pain during intercourse. The psychological effect of aging—stress, anxiety, or body image issues—may also add to reduced sex drive.Why Is Sexual Health Important After 50?Sexual health is essential to the upkeep of emotional closeness and general well-being. Studies indicate that frequent sex has many advantages, such as decreased stress and anxiety, better cardiovascular health through lower blood pressure, and a more robust immune system. It also leads to improved sleep, increased self-esteem, and more intimate relationship satisfaction. Though society tends to associate sexuality with age, several people still have a healthy sex life well past their golden years. The secret to keeping intimacy alive is not about age but more about focusing on staying healthy, maintaining openness in communication, and flexibility with the body's natural changes across time.Common Sexual Challenges Faced After 50In Women:Decline in libido during menopause: Decrease in estrogen levels causes reduced sexual interest and arousal.Vaginal dryness: Decreased estrogen leads to decreased lubrication, and sex is painful.Body image concerns: Increased weight, skin changes, and other aspects of aging may affect confidence and sexual desire.Painful sex: Thin vaginal walls lead to pain or discomfort during sex.For Men:Erectile dysfunction (ED): Decreased testosterone and decreased blood flow make it more difficult to attain and sustain an erection.Delayed arousal and orgasm: Men can experience that they take longer to become aroused and reach orgasm.Prostate problems: Medical conditions such as benign prostatic hyperplasia (BPH) and prostate cancer can impair sexual function.Reduced endurance: Aging can result in decreased energy levels, impacting sexual performance and frequency.How to Improve Libido After 50?1. Focus on Physical HealthYour overall health has a big impact on your sex drive. Exercise regularly, eat well, and control chronic diseases to improve sexual function. Strength training, cardiovascular exercise, and yoga improve blood flow, endurance, and flexibility, all of which contribute to a healthy sex life.Nutritional changes, such as incorporating heart-healthy foods like nuts, leafy greens, and omega-3 fatty acids, can boost circulation and hormonal balance. Limiting alcohol, smoking, and processed foods also benefits sexual health.2. Talk to Your DoctorMany age-related sexual health issues can be managed with medical interventions. If you’re experiencing ED, vaginal dryness, or low libido, consult your healthcare provider about available treatments, including:Hormone replacement therapy (HRT) in men and womenDrugs like sildenafil (Viagra) or tadalafil (Cialis) for erectile dysfunctionVaginal estrogen creams or lubricants in women with menopauseLifestyle changes and other therapies such as acupuncture or herbal supplements3. Overcome Psychological BarriersEmotional and mental well-being are essential to sexual desire. Stress, anxiety, depression, and previous negative experiences can suppress libido. Mindfulness, meditation, and cognitive behavioral therapy (CBT) can assist in overcoming psychological barriers to intimacy.Communication with a partner is also helpful in dispelling concerns and building intimacy. If needed, couples counseling or sex therapy can offer useful tools for rekindling desire.4. Stay Sexually ActiveThe "use it or lose it" rule holds true for sexual health. Frequent sex can enhance libido by maintaining blood flow to sexual organs active. If penetration is painful or difficult, try other types of intimacy like sensual massage, oral sex, or discovering new erogenous zones. Lubricants and extended foreplay can make sex more enjoyable.5. Think About Testosterone and Hormone TherapyIn cases of a drastic drop in men's testosterone, testosterone replacement therapy (TRT) is worth considering. Be sure to get medical advice in order to assess the risks vs. benefits of TRT because it is not for every body. Women could also consider using bioidentical hormone treatment (BHT) or non-hormonal alternatives to address menopause symptomology and spice up their libidos.6. Address Side Effects of MedicationSome medications, such as antidepressants, beta-blockers, and cholesterol-lowering medications, may affect libido and sexual functioning. If you feel that your medication may be affecting your sex drive, discuss alternatives or changes with your physician.Why It Is Important to Talk To Your Partner?A satisfying sexual relationship depends on open and honest communication. As we get older, changes in libido, physical comfort, and emotional intimacy can affect closeness. Here's why talking to your partner about these changes is important:If your libido has decreased or sex has become uncomfortable, don't act otherwise. Be honest about your feelings and inform your partner when something feels off.Varying sexual desire is normal. Rather than ignoring the situation, together come to a compromise that pleases both of you.When intercourse hurts, try new positions or other forms of intimacy, including genital play or oral sex, to continue an enjoyable connection.Even the best relationships change over time. While new relationships tend to create a rush of libido, that passion may wane. To revive the flame, revisit things that excited you when you first met. Recreating romantic moments from your past can help rekindle intimacy and connection, making your relationship stronger than ever.One of the largest obstacles to having a healthy sex life later in life is sexual health stigma. Older adults often shy away from talking about their issues because they are embarrassed, misinformed, or afraid of being judged. Silence can result in misunderstandings, untreated medical conditions, and lower relationship satisfaction.

yes, you can improve your sex life, libido after 50

Supriya Ramesh

Bloating

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harvard doctor shares 3 tips to lose belly fat with intermittent fasting

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Why The Viral 'Natural Nightmare' Drink Feel Free Is Sending People Into Addiction And Rehab

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Many of us have been there. Sneaking in a burp during a meeting, unbuttoning our jeans after dinner, or blaming others for suspicious sounds and smells. <span>Bloating</span>, <span>belching</span>, and <span>gas</span> may be embarrassing, but according to the expert, these everyday digestive hiccups are often your body’s way of sending you important signals.

Bloating happens when gas or air gets trapped in your stomach or intestines, leaving you feeling stretched like a balloon. Dr Surakshith TK, Senior Consultant in Gastroenterology and Hepatology at Fortis Escorts, Okhla, explains that certain foods are prime reasons. Beans, broccoli, milk, and fizzy drinks are notorious gas producers, while simple habits such as eating too quickly, chatting through a meal, or chewing gum can also cause you to swallow excess air.

Though occasional bloating is harmless, if your stomach feels bloated on the regular, it might be worth paying closer attention to your diet and habits.

A well-timed burp can be a relief, but when it turns into a constant soundtrack, it is not just poor table manners. Belching is your body’s way of expelling excess air swallowed during eating or drinking. According to Dr Surakshith, while occasional burping is perfectly normal, frequent or habitual belching could be a red flag. Conditions such as <span>acid reflux</span>, <span>gastritis</span>, or certain food intolerances may be to blame.

It is better to listen early than ignore the signs.

Dr Surakshith says it is simply a side effect of your <span>gut bacteria</span> breaking down food. Fibre-rich foods like whole grains, beans, and veggies are particularly gassy, but that is usually a sign your gut microbes are hard at work.

However, if you are passing more gas than usual, or it comes with an odour strong enough to clear a room, your gut may be hinting at trouble. Imbalances in gut bacteria, food intolerances, or conditions such as <span>irritable bowel syndrome</span> (IBS) could be the hidden reasons.

<h3>When to Stop Ignoring the Signals</h3>

Most bloating, belching, and gas episodes are just temporary inconveniences. But Dr Surakshith warns that if they persist or are accompanied by pain, nausea, or changes in your bowel movements, it is time to check in with a healthcare professional. These symptoms could point to lactose intolerance, <span>coeliac disease</span>, IBS, or other digestive disorders that need medical attention.

Ignoring these red flags will make the problem worse and not make it vanish.

You can often outsmart your digestive problems with small tweaks. Eat slowly, chew thoroughly, and avoid gulping down food like it is a race. Cutting back on carbonated drinks and keeping an eye on how your body reacts to dairy, beans, or high-fibre meals can also help. Most importantly, Dr Surakshith encourages paying attention to your body’s feedback. Simple lifestyle shifts can ease discomfort and, in the process, give your gut the happy balance it craves.

bloating

belching

digestion

gut bacteria

fibre

acid reflux

gastritis

irritable bowel syndrome

coeliac disease

Many of us have been there. Sneaking in a burp during a meeting, unbuttoning our jeans after dinner, or blaming others for suspicious sounds and smells. Bloating, belching, and gas may be embarrassing, but according to the expert, these everyday digestive hiccups are often your body’s way of sending you important signals.What is Bloating?Bloating happens when gas or air gets trapped in your stomach or intestines, leaving you feeling stretched like a balloon. Dr Surakshith TK, Senior Consultant in Gastroenterology and Hepatology at Fortis Escorts, Okhla, explains that certain foods are prime reasons. Beans, broccoli, milk, and fizzy drinks are notorious gas producers, while simple habits such as eating too quickly, chatting through a meal, or chewing gum can also cause you to swallow excess air.Though occasional bloating is harmless, if your stomach feels bloated on the regular, it might be worth paying closer attention to your diet and habits.What is Belching?A well-timed burp can be a relief, but when it turns into a constant soundtrack, it is not just poor table manners. Belching is your body’s way of expelling excess air swallowed during eating or drinking. According to Dr Surakshith, while occasional burping is perfectly normal, frequent or habitual belching could be a red flag. Conditions such as acid reflux, gastritis, or certain food intolerances may be to blame.It is better to listen early than ignore the signs.What is Gas? Dr Surakshith says it is simply a side effect of your gut bacteria breaking down food. Fibre-rich foods like whole grains, beans, and veggies are particularly gassy, but that is usually a sign your gut microbes are hard at work.However, if you are passing more gas than usual, or it comes with an odour strong enough to clear a room, your gut may be hinting at trouble. Imbalances in gut bacteria, food intolerances, or conditions such as irritable bowel syndrome (IBS) could be the hidden reasons.When to Stop Ignoring the SignalsMost bloating, belching, and gas episodes are just temporary inconveniences. But Dr Surakshith warns that if they persist or are accompanied by pain, nausea, or changes in your bowel movements, it is time to check in with a healthcare professional. These symptoms could point to lactose intolerance, coeliac disease, IBS, or other digestive disorders that need medical attention.Ignoring these red flags will make the problem worse and not make it vanish.How to Take Care of Your GutYou can often outsmart your digestive problems with small tweaks. Eat slowly, chew thoroughly, and avoid gulping down food like it is a race. Cutting back on carbonated drinks and keeping an eye on how your body reacts to dairy, beans, or high-fibre meals can also help. Most importantly, Dr Surakshith encourages paying attention to your body’s feedback. Simple lifestyle shifts can ease discomfort and, in the process, give your gut the happy balance it craves.

what bloating, belching, and gas reveal about your digestive health

What Really Happens To Your Brain When You Wear Wireless Earbuds For Hours

Wireless earbuds

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They’re small, sleek, and practically glued to our ears these days. <span>Wireless earbuds</span> have become as essential as wallets and keys. But here’s the question no one really asks: what happens to your brain when you park two radiation-emitting devices right next to it for hours? It’s not as harmless as we’d like to think.

<h3>The Invisible Cloud Around Your Head</h3>

Wireless earbuds rely on <span>Bluetooth technology</span>. And Bluetooth runs on non-ionising <span>electromagnetic frequency</span> (<span>EMF</span>) <span>radiation</span>. Unlike X-rays, this type of radiation doesn’t fry your DNA on contact. But constant, close-range exposure is where eyebrows start to raise.

Several studies have associated long-term EMF exposure with side effects ranging from the everyday, like headaches, fatigue, and brain fog, to the more worrying, such as <span>hormonal imbalances</span>, fertility challenges, and possible neurological changes. It may not explode, but it can mess with your system over time.

Children and teenagers have thinner skulls and developing brains. That means EMF radiation can penetrate more deeply and potentially interfere with growth and neurological wiring. Researchers warn that early, prolonged exposure might set the stage for health concerns later in life. So while those mini earbuds may look cute in your teenager’s ears, their brains could be taking on more than just music.

<h3>The “But Everyone Uses Them” Trap</h3>

When something becomes part of mainstream culture, it automatically feels safe. Everyone’s wearing them at the gym, during work calls, while commuting, and even while falling asleep. But popularity doesn’t equal harmlessness. For years, cigarettes were marketed as chic accessories too. Not saying wireless earbuds are the next tobacco, but it’s worth pausing to question whether convenience is coming at a cost.

And just because you don’t feel anything in the moment doesn’t mean your body isn’t registering it. Those subtle headaches, the unexplained tiredness, and the dip in focus, they could all be due to this.  

It’s about balance and smart habits. Here’s how you can protect your brain while still enjoying your playlists and podcasts:

<ul><li>Swap in <span rel="noindex">wired headphones</span>: Use corded ones for long calls or extended listening sessions. Old-school doesn’t mean outdated.</li><li>Go hands-free differently: For quick calls, switch to speaker mode and keep the phone away from your head.</li><li>Never sleep with earbuds in: Your brain needs downtime. Overnight exposure means hours of uninterrupted radiation, which is the opposite of rest.</li><li><span rel="noindex">Airplane mode</span> is a saviour: If your phone is near your head and you’re not using it, flip it on aeroplane mode.</li></ul> 

<h3>Should You Get Rid of Them Completely?</h3>

Not necessarily. Wireless earbuds are here to stay, and honestly, they do make life easier. The key is moderation. Science is still studying the long-term effects, and while there isn’t yet a definitive say that <span>Bluetooth radiation</span> will fry your brain cells, the “better safe than sorry” principle applies. Especially when small tweaks in your habits can significantly cut down your exposure.

Your brain is the control room of your entire existence. Treating it kindly isn’t paranoia; it’s common sense. Wearing wireless earbuds for hours every day might be trendy, but questioning the invisible risks is the smarter move.

wireless earbuds

radiation

bluetooth technology

wired headphones

airplane mode

bluetooth radiation

headcahes

electromagnetic frequency

hormonal imbalances

They’re small, sleek, and practically glued to our ears these days. Wireless earbuds have become as essential as wallets and keys. But here’s the question no one really asks: what happens to your brain when you park two radiation-emitting devices right next to it for hours? It’s not as harmless as we’d like to think.The Invisible Cloud Around Your HeadWireless earbuds rely on Bluetooth technology. And Bluetooth runs on non-ionising electromagnetic frequency (EMF) radiation. Unlike X-rays, this type of radiation doesn’t fry your DNA on contact. But constant, close-range exposure is where eyebrows start to raise.Several studies have associated long-term EMF exposure with side effects ranging from the everyday, like headaches, fatigue, and brain fog, to the more worrying, such as hormonal imbalances, fertility challenges, and possible neurological changes. It may not explode, but it can mess with your system over time.Kids and Teens: Double the RiskChildren and teenagers have thinner skulls and developing brains. That means EMF radiation can penetrate more deeply and potentially interfere with growth and neurological wiring. Researchers warn that early, prolonged exposure might set the stage for health concerns later in life. So while those mini earbuds may look cute in your teenager’s ears, their brains could be taking on more than just music.The “But Everyone Uses Them” TrapWhen something becomes part of mainstream culture, it automatically feels safe. Everyone’s wearing them at the gym, during work calls, while commuting, and even while falling asleep. But popularity doesn’t equal harmlessness. For years, cigarettes were marketed as chic accessories too. Not saying wireless earbuds are the next tobacco, but it’s worth pausing to question whether convenience is coming at a cost.And just because you don’t feel anything in the moment doesn’t mean your body isn’t registering it. Those subtle headaches, the unexplained tiredness, and the dip in focus, they could all be due to this.  How To Outsmart The BuzzIt’s about balance and smart habits. Here’s how you can protect your brain while still enjoying your playlists and podcasts:Swap in wired headphones: Use corded ones for long calls or extended listening sessions. Old-school doesn’t mean outdated.Go hands-free differently: For quick calls, switch to speaker mode and keep the phone away from your head.Never sleep with earbuds in: Your brain needs downtime. Overnight exposure means hours of uninterrupted radiation, which is the opposite of rest.Airplane mode is a saviour: If your phone is near your head and you’re not using it, flip it on aeroplane mode. Should You Get Rid of Them Completely?Not necessarily. Wireless earbuds are here to stay, and honestly, they do make life easier. The key is moderation. Science is still studying the long-term effects, and while there isn’t yet a definitive say that Bluetooth radiation will fry your brain cells, the “better safe than sorry” principle applies. Especially when small tweaks in your habits can significantly cut down your exposure.Your brain is the control room of your entire existence. Treating it kindly isn’t paranoia; it’s common sense. Wearing wireless earbuds for hours every day might be trendy, but questioning the invisible risks is the smarter move.

what really happens to your brain when you wear wireless earbuds for hours

Lower Your Cholesterol

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Could Omega-3 Fatty Acids Be The Dietary Fix For Your Kids Nearsightedness?

could omega-3 fatty acids be the dietary fix for your kids nearsightedness?

You cannot see it, feel it, or hear it increasing, but <span>cholesterol</span> might be quietly present in your bloodstream, creating trouble for your heart. Your everyday habits, like late-night scrolling, snack-bingeing, or skipping workouts, could be some of the reasons.

Experts warn that ignoring cholesterol is not a wise idea. “High cholesterol is not always easy to spot, and your everyday habits could be quietly leading to it. Making small, steady changes can really help your heart stay healthy,” explains Dr Vikas Vashisth, MD, Internal Medicine, SilverStreak Multispeciality Hospital.

We turn to experts to know what causes <span>bad cholesterol</span> and, more importantly, how you can lower it.

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<span>Fried food</span> might taste divine, but they are not doing your heart any favours. Foods high in saturated fats, like red meat and full-fat dairy, increase <span>LDL</span> (the “bad” cholesterol). Trans fats, lurking in packaged snacks and baked goodies, are equally problematic.

“Go for healthier fats instead,” advises Dr Vashisth. Like olive oil for your cooking, a handful of nuts for your 4 pm cravings, or avocado on toast. 

If there is one thing that helps fight cholesterol, it is soluble fibre. Found in foods like oatmeal, apples, pears, kidney beans, and even Brussels sprouts, fibre acts like a sponge, soaking up cholesterol and flushing it out.

“Try to get 5 to 10 grams of soluble fibre every day to lower LDL cholesterol,” says Dr Vashisth. And no, that does not mean buying ‘fibre-rich’ biscuits; stick to whole, natural foods.

Also Read: <a href="https://www.healthandme.com/health-wellness/you-will-be-surprised-this-chronic-condition-could-be-the-hidden-reason-you-cannot-conceive-article-152531223" data-type="tilCustomLink" target="_blank">You Will Be Surprised: THIS Chronic Condition Could Be the Hidden Reason You Cannot Conceive</a>

<span>HDL</span> is the “good” cholesterol that protects your heart. Exercise boosts HDL while lowering LDL, making it a double win. “Aim for at least 30 minutes of moderate activity most days,” suggests Dr Vashisth. Brisk walks, cycling, swimming, or even a dance session in your living room can do the trick.

Food can be medicine if chosen wisely. <span>Omega-3</span> fatty acids found in salmon, mackerel, walnuts, and flaxseeds help lower triglycerides and blood pressure. You can also try plant sterols or stanols (often in fortified foods) that block cholesterol absorption. Consider them little bodyguards in your kitchen.

Carrying extra weight does not just sit on your waistline; it affects your cholesterol, too. “Even small changes in weight can have a positive impact,” says Dr Vashisth. Balance your meals, cut back on sugar-loaded snacks, and stick to consistent movement. Think of it as housekeeping for your health.

<h2>Why Indians Need to Pay Extra Attention</h2>

Most people imagine cholesterol to be a “Western problem”. But Indians are at higher risk of <span>heart disease</span> at younger ages. “We develop heart disease earlier due to a distinctive pattern of dyslipidaemia—high triglycerides and small, dense LDL particles,” warns Dr Honey Sharma, Consultant, Interventional Cardiology, Shalby Hospital.

On top of that, some people have genetically <span>high cholesterol</span>, making monitoring all the more vital. Dr Sharma stresses that guidelines by the Cardiological Society of India recommend stricter cholesterol targets than Western populations. 

Not all cholesterol triggers are obvious. According to Dr Sharma, your everyday choices might be the stealthy culprits:

<ul><li>Poor Sleep: Burning the midnight oil raises cortisol, which spikes cholesterol. Target at least 7 hours of shut-eye.</li><li>Inactivity: Long hours at the desk lower HDL. Stand, stretch, or walk every hour.</li><li>Chronic Stress: Stress pushes your liver to churn out cholesterol. Counter it with yoga, journaling, or short breaks.</li><li>Sugar Overload: Beware of “low-fat” snacks that hide sugar. They raise triglycerides. Instead, choose fruit, nuts, or homemade curd.</li></ul> 

You do not need a total lifestyle makeover. Start with tiny swaps:

<ul><li>Eat more greens, legumes, and fruits.</li><li>Walk, cycle, or dance daily.</li><li>Replace stress scrolling with music, meditation, or journaling.</li><li>Snack smart: pick seeds, roasted chickpeas, or fresh fruit.</li></ul>Cholesterol is essential for your body. The problem starts when LDL climbs high and HDL dips low. The trick is to outsmart your daily routine before it becomes problematic for your heart. As Dr Sharma puts it, “Your routine writes your health story. Spot unhealthy habits, swap them for better ones, and protect your heart for tomorrow.”

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High cholesterol

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You cannot see it, feel it, or hear it increasing, but cholesterol might be quietly present in your bloodstream, creating trouble for your heart. Your everyday habits, like late-night scrolling, snack-bingeing, or skipping workouts, could be some of the reasons.Experts warn that ignoring cholesterol is not a wise idea. “High cholesterol is not always easy to spot, and your everyday habits could be quietly leading to it. Making small, steady changes can really help your heart stay healthy,” explains Dr Vikas Vashisth, MD, Internal Medicine, SilverStreak Multispeciality Hospital.We turn to experts to know what causes bad cholesterol and, more importantly, how you can lower it.Also Read: What Is Frontotemporal Dementia That Psychologists Claim Donald Trump Is Exhibiting Signs Of? Rethink Your FatsFried food might taste divine, but they are not doing your heart any favours. Foods high in saturated fats, like red meat and full-fat dairy, increase LDL (the “bad” cholesterol). Trans fats, lurking in packaged snacks and baked goodies, are equally problematic.“Go for healthier fats instead,” advises Dr Vashisth. Like olive oil for your cooking, a handful of nuts for your 4 pm cravings, or avocado on toast. Increase Fibre Intake If there is one thing that helps fight cholesterol, it is soluble fibre. Found in foods like oatmeal, apples, pears, kidney beans, and even Brussels sprouts, fibre acts like a sponge, soaking up cholesterol and flushing it out.“Try to get 5 to 10 grams of soluble fibre every day to lower LDL cholesterol,” says Dr Vashisth. And no, that does not mean buying ‘fibre-rich’ biscuits; stick to whole, natural foods.Also Read: You Will Be Surprised: THIS Chronic Condition Could Be the Hidden Reason You Cannot ConceiveSweat It OutHDL is the “good” cholesterol that protects your heart. Exercise boosts HDL while lowering LDL, making it a double win. “Aim for at least 30 minutes of moderate activity most days,” suggests Dr Vashisth. Brisk walks, cycling, swimming, or even a dance session in your living room can do the trick.Pick Heart-Healthy FoodsFood can be medicine if chosen wisely. Omega-3 fatty acids found in salmon, mackerel, walnuts, and flaxseeds help lower triglycerides and blood pressure. You can also try plant sterols or stanols (often in fortified foods) that block cholesterol absorption. Consider them little bodyguards in your kitchen.Keep an Eye on the ScalesCarrying extra weight does not just sit on your waistline; it affects your cholesterol, too. “Even small changes in weight can have a positive impact,” says Dr Vashisth. Balance your meals, cut back on sugar-loaded snacks, and stick to consistent movement. Think of it as housekeeping for your health.Why Indians Need to Pay Extra AttentionMost people imagine cholesterol to be a “Western problem”. But Indians are at higher risk of heart disease at younger ages. “We develop heart disease earlier due to a distinctive pattern of dyslipidaemia—high triglycerides and small, dense LDL particles,” warns Dr Honey Sharma, Consultant, Interventional Cardiology, Shalby Hospital.On top of that, some people have genetically high cholesterol, making monitoring all the more vital. Dr Sharma stresses that guidelines by the Cardiological Society of India recommend stricter cholesterol targets than Western populations. Habits That Raise CholesterolNot all cholesterol triggers are obvious. According to Dr Sharma, your everyday choices might be the stealthy culprits:Poor Sleep: Burning the midnight oil raises cortisol, which spikes cholesterol. Target at least 7 hours of shut-eye.Inactivity: Long hours at the desk lower HDL. Stand, stretch, or walk every hour.Chronic Stress: Stress pushes your liver to churn out cholesterol. Counter it with yoga, journaling, or short breaks.Sugar Overload: Beware of “low-fat” snacks that hide sugar. They raise triglycerides. Instead, choose fruit, nuts, or homemade curd. Simple Fixes That Actually WorkYou do not need a total lifestyle makeover. Start with tiny swaps:Eat more greens, legumes, and fruits.Walk, cycle, or dance daily.Replace stress scrolling with music, meditation, or journaling.Snack smart: pick seeds, roasted chickpeas, or fresh fruit.Cholesterol is essential for your body. The problem starts when LDL climbs high and HDL dips low. The trick is to outsmart your daily routine before it becomes problematic for your heart. As Dr Sharma puts it, “Your routine writes your health story. Spot unhealthy habits, swap them for better ones, and protect your heart for tomorrow.”

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