Cholesterol is a waxy, fat-like substance found in your blood and in all the cells in your body. It helps your body digest food and make hormones. It is also part of the structure of cell membranes. But when cholesterol levels are too high, it can build up on the walls of your blood vessels, forming plaque that reduces blood flow and increases your risk of heart attack or stroke.
There are two main types of cholesterol. The first is high-density lipoprotein (HDL), also known as good cholesterol. HDL supports your health in many ways:
- Helps your liver make bile, a fluid that aids digestion.
- Maintains the structure of your blood vessels and cells.
- Supports bone health, mental health, and sex drive.
The second type of cholesterol is low-density lipoprotein (LDL), also known as bad cholesterol. When your body has too much LDL, a sticky plaque can develop inside the walls of your arteries. This can restrict blood flow throughout your body. That can put you at higher risk for a heart attack, heart disease, or stroke.
Total cholesterol is the sum of your HDL and LDL cholesterol, plus triglycerides. (Triglycerides are fat-like substances similar to cholesterol.)
Why is monitoring important?
Too much LDL cholesterol in your body can cause serious health problems. Too little HDL cholesterol can disrupt many important body functions. Stay healthier by keeping both types of cholesterol at ideal levels.
The ideal total cholesterol level for adults is between 140-200 mg/dL (milligrams per deciliter). A total cholesterol level above 240 mg/dL is considered too high. High total cholesterol can be dangerous to your health and should be evaluated by your doctor.
However, different types of cholesterol (HDL and LDL) have different ideal ranges. For HDL, you want a level higher than 60 mg/dl. For LDL, anything below 100 mg/dl is considered healthy.
Common causes of high blood cholesterol
1. Diet rich in saturated fat and trans fat
One of the leading causes of high cholesterol is unhealthy eating habits. When you consume too many foods containing saturated fat such as red meat, animal organs, fatty cheese, whole milk or processed foods such as sausages, fried chicken, instant noodles, cookies, etc., your body will absorb a lot of LDL cholesterol. In addition, trans fat found in industrial cakes, margarine, potato chips, etc. not only increases LDL but also reduces HDL, causing the risk of cardiovascular disease to increase many times.
2. Sedentary lifestyle
Sitting too long and not moving much causes the body’s fat metabolism to become sluggish. Insufficient physical activity allows bad cholesterol (LDL) to stay in the blood longer and cause accumulation in the blood vessel walls. Meanwhile, regular exercise has the effect of increasing good cholesterol (HDL). Therefore, the habit of being lazy to exercise has invisibly created conditions for blood fat to increase silently.
3. Smoking and drinking alcohol
Cigarettes are not only harmful to the lungs but also directly affect the blood vessel walls and blood fat index. Nicotine and other chemicals in cigarette smoke damage the lining of the arteries, creating favorable conditions for bad cholesterol to adhere and form atherosclerotic plaques. At the same time, smoking also reduces the amount of HDL in the blood. Similarly, drinking too much alcohol disrupts the metabolism of fat and sugar, causing increased triglycerides, a dangerous form of blood fat.
4. Prolonged stress
Chronic stress increases the production of the hormone cortisol, which can affect the accumulation of fat in the body, especially in the abdomen. Not only that, when stressed, people are more likely to resort to unhealthy behaviors such as eating fatty foods, smoking or poor sleep, which are indirect factors that contribute to high cholesterol. Therefore, stress management not only helps you feel mentally comfortable but also helps protect your heart.
Strategies for Keeping Cholesterol Healthy
Here are five effective strategies:
1. Eat heart-healthy foods
A smart diet is the first step to effective cholesterol control. Instead of eliminating fat from your diet completely, focus on replacing saturated fats with heart-healthy unsaturated fats like olive oil, avocados, flaxseeds, or fatty fish. At the same time, adding foods rich in soluble fiber like oats, lentils, apples, and green vegetables can help reduce the absorption of LDL cholesterol from the intestines into the blood. When you combine foods properly, you not only improve your blood lipid index but also maintain stable energy for your body throughout the day.
2. Maintain a reasonable weight
Body weight is closely related to cholesterol levels. When you are overweight, your body tends to have increased levels of bad cholesterol and triglycerides, while good cholesterol decreases. Small changes like cutting back on sweets, increasing your daily activity, or controlling your food intake can help you lose 5–10% of your body weight, which is enough to have a positive impact on your blood lipid system. Losing weight properly not only makes your heart healthier, but also significantly improves your overall health and well-being.
3. Increase physical activity
Regular exercise is a natural way to increase HDL levels, the type of cholesterol that is good for your heart. Just 30 minutes of brisk walking a day, or three aerobic sessions a week, can improve your body’s ability to metabolize fat. Exercise also helps reduce insulin resistance, a risk factor associated with dyslipidemia. To make your exercise sustainable, choose a sport you love, exercise with friends, or maintain a fixed time every day.
4. Quit smoking and limit alcohol
Cigarettes and alcohol are two culprits that cause cholesterol to get out of control. Nicotine in cigarettes not only reduces HDL but also causes inflammation and damage to blood vessel walls (a precursor to the formation of cholesterol plaques). Alcohol, if consumed in excess of the recommended amount, increases triglycerides and puts pressure on the liver (the main organ that helps regulate fats in the blood). Quitting smoking and limiting alcohol not only helps improve blood lipids, but also reduces the risk of cardiovascular disease, fatty liver, and high blood pressure.
5. Get enough sleep and manage stress
A deep and regular sleep every night is a fundamental factor for cardiovascular health. When you don’t get enough sleep or are often stressed, your body produces more of the hormone cortisol, which can increase LDL levels and decrease HDL. Furthermore, chronic stress can lead to unhealthy eating habits and lack of exercise, which can worsen dyslipidemia. To improve, establish a reasonable sleep schedule, reduce the time spent using electronic devices before bed, and apply relaxation techniques such as meditation, yoga, or deep breathing to keep your mind calm.
