[권순일의 헬스리서치]
Heart disease is classified as one of the top three diseases along with cancer and stroke. Hyperlipidemia is among the leading causes of double heart disease and stroke. Hyperlipidemia is a disease in which there is too much cholesterol and triglycerides in the blood. Total cholesterol is between 0 and 240 mg/dL and triglyceride is in the normal range of 0 to 200 mg/dL.
Hyperlipidemia can cause heart disease, stroke, aneurysm, or blockage of arteries in the lower extremities due to the buildup of fatty deposits that clog blood vessels or thicken blood vessel walls. If you want a healthy heart, controlling your cholesterol and triglycerides is essential. Experts have stated that “60% of patients with hyperlipidemia are 50 years of age or older.” Improvements can lower cholesterol levels,” she says.
In fact, cholesterol is an essential substance to sustain life. Cholesterol is an important component of the cells and cell membranes that make up our body and is a material for synthesizing steroid hormones that maintain the normal function and condition of organs. Cholesterol is also a raw material for bile acids needed for the digestion and absorption of food.
Cholesterol includes low-density lipoprotein (LDL), which is called bad cholesterol, and high-density lipoprotein (HDL), which is good cholesterol. LDL, which carries fats such as cholesterol, is a small particle that enters the arterial wall when there are too many of them in the blood, causing atherosclerosis. HDL has the effect of preventing arteriosclerosis by receiving excess cholesterol in the arteries and cells and sending it to the liver. LDL ranges from 0 to 130 mg/dL, HDL ranges from 35 to 55 mg/dL for men and 45 to 65 mg/dL for women.
The problem is, even if your cholesterol level isn’t in the normal range, it usually doesn’t cause any symptoms. Therefore, when hyperlipidemia is a problem, diet, lifestyle changes and drug treatment should be taken according to a specialist’s diagnosis. Experts say, “After your 20s, you should have blood tests at regular checkups to ensure your cholesterol levels are within the normal range.” And I’ve looked into the things that unexpectedly raise cholesterol or triglyceride levels in everyday life.
◇ Take a break from exercising
Regular exercise is one of the best ways to control cholesterol. You don’t have to run a marathon. Walking, swimming, cycling or dancing for 40 minutes three to four times a week is effective. If you don’t have enough time, you can do it in 10 minute increments throughout the day. Strength exercises such as push-ups and lifting dumbbells are also helpful.
◇Sit for a long time
Sitting for too long may be linked to obesity, heart disease and high blood pressure. This is because it lowers good cholesterol and raises triglyceride levels. Even if you exercise regularly, it won’t work if you sit for a long time. Therefore, you should get up and move around every 30 minutes or so, and consider using a standing desk when that’s not possible.
◇ Smoke
Tobacco not only lowers the level of good cholesterol but also harms your health in many ways. Smoking is linked to high blood pressure, diabetes and heart disease. Quitting smoking can help improve cholesterol levels and protect your arteries. Non-smokers should be careful to avoid secondhand smoke.
◇I neglect the weight
Too much weight gain, especially around the abdomen, can raise bad cholesterol and decrease good cholesterol. Losing just 10% of your body weight can go a long way in improving your cholesterol levels.
Eating too many saturated and trans fats
Saturated fats come from beef, pork, lamb, butter, cream, milk, full-fat dairy products like cheese and yogurt, as well as palm and coconut oils. Foods high in saturated fat can raise bad cholesterol. You can prevent this by removing visible fat from meat and eating skim milk and low-fat yogurt. If you have high levels of bad cholesterol, you shouldn’t get more than 6 percent of your calories from saturated fat.
Additionally, fried foods, pastries, pizza dough, donuts, muffins, cookies, crackers, and packaged foods are high in trans fat. Trans fats raise bad cholesterol and lower good cholesterol. Instead of these foods, it is better to eat fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts.
◇Don’t even eat good fats
Not all fat is bad. Replace saturated and trans fats with healthy polyunsaturated or monounsaturated fats. These unsaturated fats are found in trout, salmon, herring, avocados, olives, nuts and liquid vegetable oils such as safflower, canola, sunflower and olive oil.
◇You forgot the fiber
There are two types of fiber: water soluble and insoluble. Both are good for heart health, but soluble fiber helps lower bad cholesterol levels. Vegetables, including oats, fruits, beans and lentils, are high in fiber.
◇Drink too much alcohol
Alcohol, the main component of alcohol, can increase the level of fat in the blood when consumed in excess. Men should have no more than two drinks a day and women should have no more than one drink a day. If you don’t drink too much and stick to this amount of alcohol, you may rather raise your good cholesterol levels.
