How does high cholesterol cause heart attacks

Cholesterol is a type of fat that is necessary for the body, participating in the structure of cell membranes, hormone production and vitamin D. However, when the concentration of cholesterol in the blood exceeds the necessary level (especially LDL – bad), it becomes the leading risk factor for cardiovascular disease.

People with high cholesterol are susceptible to heart attacks and other cardiovascular complications. Regular cholesterol checks are very important, especially if you have a family history of heart disease. Research shows that reducing LDL through a reasonable diet, regular exercise and (when necessary) medication can significantly improve cardiovascular health.

Mechanism of high cholesterol leading to myocardial infarction

Cholesterol exists in the blood in the form of lipoproteins, mainly:

LDL (Low-Density Lipoprotein), or “bad” cholesterol because it easily deposits on the artery walls.

HDL (High-Density Lipoprotein), or “good” cholesterol, helps transport excess cholesterol from the blood back to the liver for processing.

When there is excess LDL, it will penetrate the lining of the artery, combining with inflammatory cells to form plaque. Over time, this plaque causes atherosclerosis, narrowing the lumen of the artery and reducing blood flow to the heart muscle.

If the plaque ruptures, platelets will gather at the site to “patch” the vessel wall, forming a blood clot. When the blood clot is large enough to completely block blood flow, a heart attack occurs. If the blood vessel is blocked in the brain, the result is a stroke.

Symptoms related to complications of high cholesterol

High cholesterol itself does not cause symptoms, so many people only discover it when complications occur. Some warning signs of cardiovascular and cerebrovascular complications include:

• Pain or pressure in the left chest.
• Feeling heavy, full in the chest when moving.
• Dizziness, lightheadedness.
• Loss of balance when walking.
• Slurred speech, difficulty speaking clearly.
• Pain or cramps in the calves when walking (due to peripheral vascular occlusion).

How to prevent high cholesterol and protect the heart

1. Eat plenty of soluble fiber

Soluble fiber acts as a “sponge” in the digestive tract, helping to bind cholesterol and bile acids and excrete them in the stool. This forces the liver to use more cholesterol to produce new bile acids, thereby reducing LDL in the blood.

Typical food sources: oats, barley, beans, yams, berries, oranges, grapefruit, apples, pears, plums, mushrooms. You should supplement at least 5–10g of soluble fiber every day (equivalent to 2–3 servings of oats or 1 cup of beans + 2–3 types of fiber-rich fruits).

2. Supplement omega-3 and control fat

Omega-3 from fatty fish such as salmon, mackerel, sardines helps reduce inflammation of the blood vessels, stabilize heart rate and reduce the risk of blood clots. It does not directly reduce LDL but helps reduce triglycerides, increase HDL and improve the elasticity of the arteries. Eat fatty fish 2-3 times/week. If you do not eat fish, you can replace it with flaxseeds, chia seeds, walnuts.

Limit bad fats: Saturated fats (animal fats, butter, palm oil, coconut oil) should account for <10% of total daily energy. Trans fats from fried foods and industrial confectionery should be completely avoided because they increase LDL and decrease HDL at the same time.

3. Reduce sugar, red meat and whole milk

Sugar and refined foods easily increase triglycerides, thereby increasing the risk of atherosclerosis. Red meat and whole milk are high in saturated fat, which contributes to increased LDL. Plant-based proteins from soy (tofu, soy milk, edamame), lentils, and nuts help lower LDL and support weight control. Replace 2–3 red meat meals per week with beans or fish to reduce bad cholesterol.

4. Exercise regularly

Physical activity helps increase HDL (good cholesterol), supports weight control, and reduces blood lipids. When muscles work, they consume fat in the blood for energy, thereby reducing LDL and triglycerides.

Recommendations: Aerobic (brisk walking, cycling, swimming) 30–60 minutes/day, at least 5 days/week. Strength training 2–3 times/week to maintain muscle mass and increase metabolism. Stretching or yoga to improve blood circulation and reduce stress.

5. Lifestyle changes

Specific:

• Quit smoking: Cigarette smoke reduces HDL, damages blood vessel walls and increases the risk of plaque formation.
• Limit alcohol: Drinking too much alcohol increases triglycerides, causing fatty liver and dyslipidemia.
• Maintain a healthy weight: Losing 5 – 10% of body weight helps improve LDL, HDL and blood pressure.
• Get enough sleep and reduce stress: Chronic stress and lack of sleep affect hormones, disrupting lipid metabolism.