Cholesterol is a type of fat found in the blood that is needed to build cells and produce hormones. However, too much cholesterol, especially low-density lipoprotein (LDL), often called “bad cholesterol,” can lead to plaque buildup in the arteries, increasing the risk of heart disease.
There are two main types of cholesterol:
- LDL (Low-Density Lipoprotein):Often called “bad cholesterol” because it contributes to plaque buildup in the arteries.
- HDL (High-Density Lipoprotein):Known as “good cholesterol” because it helps remove LDL cholesterol from the blood.
An imbalance between LDL and HDL cholesterol can lead to serious cardiovascular complications.
How does high cholesterol cause heart disease?
Here are four ways high cholesterol affects the heart:
1. Plaque buildup in artery walls
When LDL cholesterol in the blood exceeds the allowable level, it begins to stick to the inner lining of the artery wall. Over time, these cholesterol molecules combine with calcium and inflammatory cells to form atherosclerotic plaques. These plaques narrow the arteries, restricting blood flow to the heart and other organs. This is the early stage of cardiovascular disease, increasing the risk of myocardial ischemia and tissue damage due to lack of oxygen.
2. Increased risk of heart attack
When a plaque in an artery becomes unstable, it can suddenly rupture. The body responds by forming a blood clot at the rupture site to “patch” the artery wall. However, if this clot completely blocks the coronary artery – which supplies blood to the heart – the result is an acute heart attack (myocardial infarction). If left untreated, this heart attack can cause permanent damage to the heart muscle or even death.
3. Stroke due to blockage of the cerebral artery
The effects of high cholesterol are not limited to the heart but also directly threaten the brain. When plaque forms in the arteries that feed the brain (especially the carotid arteries), the risk of blood clots also appears. If the blood clot completely blocks blood flow to the brain, the patient will have an ischemic stroke. This is an emergency that can lead to paralysis, memory loss, cognitive impairment or death if not treated promptly.
4. High blood pressure and creating a vicious cycle
When plaque narrows the lumen of the artery, the heart is forced to increase the pressure of pumping blood to ensure that enough blood still circulates to the organs. As a result, blood pressure increases. High blood pressure is not only a consequence of high cholesterol, but it also causes further damage to the artery walls, accelerating the process of atherosclerosis. This is a dangerous vicious cycle in which high cholesterol and high blood pressure together promote the progression of cardiovascular disease over time.
Strategies for controlling high cholesterol to prevent heart disease
1. Change your diet scientifically
One of the most effective ways to control cholesterol is to build a heart-healthy diet. Reduce the consumption of foods high in saturated fat such as red meat, fried foods, butter, and whole milk products. Instead, prioritize foods rich in soluble fiber such as oats, beans, green vegetables, fresh fruits, and whole grains. These foods help absorb bad cholesterol (LDL) in the intestines and remove it from the body through the digestive tract. In addition, adding healthy fats such as omega-3 from salmon, mackerel, walnuts, or olive oil is also a wise choice to protect blood vessels and the heart.
2. Maintain regular physical activity every day
Lack of exercise is a major risk factor that contributes to increased cholesterol and promotes cardiovascular disease. Regular exercise, especially aerobic activities such as brisk walking, jogging, swimming or cycling for at least 30 minutes a day, 5 days a week, can help increase good cholesterol (HDL) and reduce LDL. Physical activity also helps control weight, stabilize blood pressure and make the circulatory system work more efficiently, all of which contribute to preventing complications caused by high cholesterol.
3. Control weight and waist circumference appropriately
Being overweight or having abdominal obesity increases the risk of lipid disorders, including increased LDL cholesterol and triglycerides. Losing just 5–10% of your body weight can have a significant positive impact on your lipid profile. In addition to weight, waist circumference is also an important indicator: men should keep their waist circumference below 90 cm and women below 80 cm. By maintaining a reasonable weight, you are reducing the burden on your heart and reducing the risk of plaque buildup in your arteries.
4. Limit stress to protect the heart and blood vessels
Prolonged stress not only affects the mind but also increases the risk of lipid disorders and blood pressure. When stressed, the body produces more hormones such as cortisol and adrenaline, which can increase blood sugar and fat levels. At the same time, unhealthy eating habits often appear during stress, such as eating a lot of fried foods, sweets, or using stimulants. Learning to relieve stress through meditation, yoga, relaxing walks or talking to loved ones is a practical way to help stabilize the cardiovascular system.
5. Regularly monitor cholesterol and take medication as directed
Even when there are no symptoms, high cholesterol can still silently develop and cause harm. Therefore, you should check your blood lipids regularly – at least 1-2 times a year if you have had lipid disorders or a history of heart disease. In many cases, lifestyle changes are not enough and your doctor will prescribe statins or other lipid-lowering drugs. It is important to take the medication properly, not to stop taking it on your own, and to have regular check-ups to evaluate its effectiveness and any side effects.
