Cholesterol is a lubricant found in blood cells. It works by producing hormones, maintaining the health of cells in the body. Due to unhealthy or sedentary lifestyle, cholesterol is rampant. If not controlled in time, it can lead to cardiovascular diseases. You should know that cholesterol is a fat stored inside the body, providing energy for cells.

There are two types of cholesterol in our body: good cholesterol (HDL) and bad cholesterol (LDL). It is necessary to balance the amount of cholesterol in the body; otherwise, the risk of cardiovascular disease will increase three times. The liver produces about 80% of the cholesterol in our body, and the rest is consumed by us.

Healthy cholesterol levels

There needs to be a balance between good cholesterol and bad cholesterol in the body for overall health. Normal cholesterol levels in the body should be 200 mg/dL or lower. Limit cholesterol levels should be between 200 and 239 mg/dL, and high cholesterol levels are around 240 mg/dL.

Variations by gender and age

In premenopausal women, the hormone estrogen helps maintain high HDL levels and low LDL levels. However, after menopause, when estrogen decreases, the ability to control blood lipids also weakens, leading to a rapid increase in LDL. In men, cholesterol levels are usually more stable but still increase with age. From 60–65 years old, both sexes are at high risk of dyslipidemia.

A little-known point is that too low cholesterol in pregnant women can negatively affect the development of the fetus, especially the nervous system, and increase the risk of premature birth. This shows that cholesterol is not entirely “bad”, but the problem lies in its level and balance.

Causes of high cholesterol

High cholesterol can be genetic, such as familial hypercholesterolemia, which causes the body to produce too much LDL or reduce its ability to remove LDL from the blood. In addition, many diseases also directly affect lipid metabolism, for example:

• Diabetes: prolonged high blood sugar changes the structure of lipoproteins, making it easier for LDL to penetrate the blood vessel wall.
• High blood pressure and kidney disease: reduce the function of filtering and regulating blood lipids.
• Liver disease: the liver both produces and processes cholesterol, so liver damage will cause cholesterol levels to become out of control.
• Hyperthyroidism or hypothyroidism: thyroid hormone disorders affect the rate of cholesterol metabolism.

In addition to pathological factors, lifestyle also plays an important role: a diet high in saturated fat, lots of processed foods, and few vegetables; smoking; drinking alcohol; chronic stress; and lack of exercise all increase LDL and decrease HDL.

Tips to help you control high cholesterol effectively

Here are some tips that can help you control your cholesterol levels:

1. Prioritize foods rich in soluble fiber

Soluble fiber, when entering the intestine, will absorb water, form a gel, “capture” cholesterol and bile acids, preventing them from being reabsorbed into the blood. The body must use cholesterol in the liver to produce new bile acids, thereby reducing LDL. Foods rich in soluble fiber include: oats, barley, beans, yams, berries (strawberries, blueberries, raspberries), oranges, grapefruit, apples, pears, plums, mushrooms. You should eat a variety of vegetables, fruits, whole grains and beans every day.

2. Reduce bad fats, choose good fats in moderation

Saturated fats (in fatty meat, butter, palm oil, whole milk) and trans fats (in fried foods, industrial cakes) increase LDL and decrease HDL. Should be replaced with monounsaturated and polyunsaturated fats, especially omega-3 from fatty fish (salmon, mackerel, herring, sardines), walnuts, flaxseeds, olive oil. However, even good fats still provide a lot of energy, so they should be eaten in moderation.

3. Increase vegetable protein

Proteins from beans, lentils, and soybeans (edamame, soy milk, tofu) contain phytosterols – compounds with a structure similar to cholesterol, which help reduce cholesterol absorption in the intestines. Replacing some meat with vegetable protein a few meals a week helps reduce LDL, stabilize blood sugar, and reduce the risk of chronic diseases.

4. Replace refined grains with whole grains

Whole grains (brown rice, oats, quinoa, millet, whole-grain couscous, polenta) retain the bran and germ, and are rich in B vitamins, minerals, and soluble fiber. They help reduce LDL, stabilize energy, and create a feeling of fullness longer than refined grains (white bread, white pasta, cakes).

5. Maintain regular exercise

Exercise activates the enzyme that transports cholesterol from the blood to the liver, increasing HDL and reducing LDL. Do aerobic exercise (brisk walking, jogging, cycling, swimming) 30–60 minutes a day, combined with strength training 2–3 times a week and stretching or yoga to maintain flexibility. Even a brisk 10–15 minute walk after a meal has obvious cardiovascular benefits.