Often caught up in their busy lives, modern individuals tend to neglect their health until they receive unexpected health warnings. Specifically, the diagnosis of high cholesterol levels prompts many people to change their lifestyles and eating habits urgently. Cholesterol is associated with conditions such as high blood pressure, atherosclerosis, and myocardial infarction, making it essential to lower and manage cholesterol levels. However, not all cholesterol is the same. Let’s delve into what cholesterol is, how to lower cholesterol levels, and explore cholesterol’s role in causing diseases.
What Is Cholesterol?
Cholesterol is a type of lipid present in every cell membrane throughout the body and is an essential substance for life. Cholesterol resides on the surface of cell membranes, providing protection and preventing them from rupturing. It also helps prolong the lifespan of red blood cells. Therefore, maintaining an appropriate level of cholesterol is crucial. Too little cholesterol can lead to a shorter lifespan of red blood cells, potentially causing anemia. Conversely, elevated blood cholesterol levels can lead to the formation of deposits on arterial walls, contributing to atherosclerosis and highlighting the importance of balanced cholesterol levels.
What Are Normal Cholesterol Levels?
Cholesterol levels are divided into two categories, similar to blood pressure readings: good cholesterol, known as HDL, and bad cholesterol, known as LDL. When these two values are combined, they should not exceed 200 for a person to be considered healthy. Typically, HDL should be maintained at 60 or higher, and LDL should be under 100. Having cholesterol levels within this range reduces the risk of various heart-related diseases. Cholesterol checks should be performed annually, much like blood pressure checks.
Why Are Cholesterol Levels High?
If cholesterol levels are high, what could be the reason? The immediate assumption might be a diet rich in oily foods and excessive carbohydrate consumption. However, even vegetarians who abstain from consuming meat can have high cholesterol levels. This is because the body synthesizes cholesterol in the liver more than it absorbs from food. Additionally, if the body’s natural regulation of cholesterol is not functioning correctly, blood cholesterol levels can become elevated.
Can Lead to Hypercholesterolemia
High cholesterol levels can lead to various diseases, with hypercholesterolemia being a prominent example. Hypercholesterolemia refers to elevated lipid levels in the blood, which can result in deposits on blood vessel walls, causing atherosclerosis and other health issues. Dyslipidemia is another term used to describe an abnormal lipid profile in the blood. Therefore, maintaining clean blood is essential for preventing cardiovascular diseases.
Carbohydrates and Processed Foods Should Be Limited
Saturated fats that raise cholesterol levels are often found in plant-based oils such as palm oil, which is used in the production of instant noodles, snacks, and ice cream, as well as in animal fats such as those found in meat and butter. Trans fats harmful to the body can also be present in factory-produced processed foods such as snacks. While it may not be possible to completely avoid snacks, it is advisable to scrutinize the ingredient labels and avoid those containing excessive saturated and trans fats.
One or Two Boiled Eggs Can Help
Previously, cholesterol was a primary concern, leading some individuals to avoid eating eggs. However, research worldwide has confirmed that consuming one or two eggs daily has no adverse effects on cholesterol levels. Consuming one or two eggs a day can help maintain healthy cholesterol levels.
Do You Need to Cut Down on Meat?
Having high cholesterol levels doesn’t necessarily mean you must avoid meat altogether. Excessive consumption of meat should be moderated based on calorie intake. However, consuming appropriate animal fat is necessary for maintaining good health. Meat should be prepared by removing visible fats, and lean cuts of beef are preferable. Steaming or boiling meat rather than frying or deep-frying it is best.
Even Low Cholesterol Levels Can Be a Problem
Moderation is vital in all aspects of life, including cholesterol levels. While high cholesterol levels can be problematic, deficient levels should also be cautiously approached. According to research, abnormally low cholesterol levels can decrease serotonin, a neurotransmitter in the brain, potentially causing depression and suicidal tendencies. Therefore, it’s crucial to maintain cholesterol levels within a healthy range.
Extreme Diets Can Raise Cholesterol Levels
Incorporating about 30 minutes of aerobic exercise into your daily routine is essential to manage cholesterol. Walking, jogging, cycling, and swimming help increase heart rate and activate enzymes that break down fat in the bloodstream. However, extreme diets should be avoided. Repeated weight loss and gain cycles can reduce muscle mass and replace it with fat, ultimately raising cholesterol levels. Gradual and sustainable weight loss is advisable.
Moderation and Smoking Cessation Are Vital
If you consider the impact of alcohol and smoking on your vascular health, moderation is key. Drinking moderation is essential for maintaining vascular health, and quitting smoking is crucial to reducing the risk of cerebrovascular diseases. Being in your 20s or 30s doesn’t exempt you from these precautions. According to research, excessive alcohol consumption and binge drinking in young adults can increase the risk of metabolic syndrome, including dyslipidemia.
By. Oh Hye-in (press@daily.co.kr)
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