Cholesterol plays an important role in the body because it helps produce cell membranes, hormones, and vitamin D. However, when cholesterol levels are out of balance, especially when low-density lipoprotein (LDL) or “bad” cholesterol levels are high, it can significantly increase your risk of heart disease. Understanding the connection between cholesterol and heart disease is essential to taking control of your heart health.
Types of cholesterol and their effects
There are two main types of cholesterol that are often discussed in relation to heart disease:
- Low-density lipoprotein (LDL) “bad” cholesterol: High levels of LDL cholesterol are considered a major contributor to heart disease. LDL cholesterol can build up in the walls of arteries, forming plaque. This plaque narrows the arteries, restricting blood flow to the heart. Over time, this can lead to a condition called atherosclerosis (hardening of the arteries), which increases the risk of heart attack and stroke.
- High-density lipoprotein (HDL) “Good” cholesterol: In contrast, HDL cholesterol is considered “good” because it helps remove LDL cholesterol from the blood, reducing plaque buildup in the arteries. High HDL cholesterol levels have been shown to protect against heart disease. Therefore, it is essential to maintain a healthy balance of these types of cholesterol. High cholesterol and triglycerides are “silent” problems; they often do not show symptoms until they cause major complications such as a heart attack or stroke. Therefore, controlling your diet and lifestyle becomes very important not only for treating but also for preventing heart disease.
Mechanism of high cholesterol leading to heart disease
1. Plaque formation and atherosclerosis
When there is too much LDL cholesterol in the blood, it can build up in the artery walls, forming plaque. This plaque narrows and hardens the arteries, restricting the flow of oxygen-rich blood to vital organs such as the heart. Over time, this can increase your risk of coronary artery disease (CAD), a leading cause of heart attacks.
2. Increased risk of blood clots
Plaque buildup in the arteries can make the inside surface of the arteries rough, making it easier for blood clots to form. These clots can block the artery completely, leading to a heart attack. If a blood clot forms in the arteries that supply blood to the heart muscle, it can cause chest pain (angina) or a heart attack, both of which can be life-threatening.
3. Reduced blood flow to the heart
As plaque builds up in the arteries, the heart has to work harder to pump blood through the narrowed arteries. This extra effort can cause high blood pressure, which puts extra strain on the heart. Over time, this increased workload can weaken the heart, leading to heart failure.
4. Impact on other risk factors
High cholesterol often occurs along with other heart disease risk factors, such as high blood pressure, diabetes, and obesity. These conditions, especially when combined with high cholesterol, significantly increase the likelihood of developing heart problems.
The role of diet and lifestyle in maintain healthy cholesterol
A heart-healthy diet, regular physical activity, and avoiding smoking can help maintain healthy cholesterol levels:
- Healthy Diet
The foods you choose to eat each day can have a direct impact on your blood cholesterol levels. A diet high in saturated and trans fats (often found in red meat, processed foods, fried foods, and fast food) will increase your LDL (“bad”) cholesterol levels and increase your risk of plaque buildup in your arteries.
To effectively control your cholesterol, cut back on these unhealthy sources of fat. Instead, eat more foods rich in soluble fiber (found in green vegetables, fruits, beans, and whole grains). In addition, heart-healthy unsaturated fats, such as those found in avocados, nuts, olive oil, and fatty fish (like salmon and mackerel), should also be prioritized.
A heart-healthy diet not only helps regulate cholesterol levels, but also helps control weight, blood pressure, and blood sugar, which are important factors in reducing your overall risk of heart disease.
- Physical activity
Maintaining regular exercise helps improve the overall structure of blood lipids. Studies show that physical activity helps increase HDL (good cholesterol), which plays a role in clearing excess cholesterol in the blood and bringing them back to the liver for removal. At the same time, it also helps reduce LDL (bad cholesterol) and triglycerides, contributing to reducing the risk of atherosclerotic plaque formation.
You don’t need to train intensely like an athlete to see the effect. Just walk briskly, cycle, swim or any form of moderate exercise, lasting at least 30 minutes a day, most days of the week, your body will thank you by significantly improving cardiovascular indicators.
Exercise not only brings physical benefits, but also helps relieve stress, a factor that can negatively affect cardiovascular health if prolonged.
- Quit Smoking
Smoking not only increases the risk of lung cancer or obstructive pulmonary disease, but is also one of the leading culprits causing cardiovascular damage. The toxic chemicals in cigarette smoke directly damage the lining of blood vessels, increasing the stickiness of platelets, making blood more likely to clot In particular, nicotine reduces HDL levels and promotes the accumulation of plaque in the arteries. When arteries are gradually narrowed by cholesterol and fat, blood flow to the heart and brain is hindered, leading to an increased risk of heart attack or stroke.
