Understanding High Cholesterol: Risk Factors, Normal Levels, and How to Lower It

KOMPAS.com – Cholesterol is a waxy substance found in the blood that can be used to build healthy cells in the body.

Even so, if someone has cholesterol levels that are too high, then it can increase the risk of heart disease, according to the Mayo Clinic.

A person with high cholesterol may also develop fatty deposits in the blood vessels which eventually grow, making it difficult for blood to flow through the arteries.

If the deposit suddenly breaks, it can form a clot that causes a heart attack or stroke.

High cholesterol risk factors

Meanwhile, quoted from Healthline, high cholesterol can be caused by several things, including:

Family history Smoking Sedentary lifestyle Heavy alcohol consumption

So, what is the limit for normal cholesterol levels and how to lower cholesterol?

Also read: Efficacy of Bitter Gourd to Lower Cholesterol According to Research

What is normal cholesterol level?

Cholesterol is divided into two types, namely bad cholesterol (LDL) and good cholesterol (HDL).

HDL cholesterol can function to prevent atherosclerosis (narrowing of blood vessels due to fat).

Conversely, LDL is cholesterol which is one of the main causes of atherosclerosis. In addition to LDL and HDL, there is also fat in another form called triglycerides.

Reporting from Hopkinsmedicine, everyone has different cholesterol levels depending on age, gender, medical history, methods used for tests, and other things.

Results are given in milligrams per deciliter (mg/dL). Here are the ranges for total cholesterol in adults:

Normal: Less than 200 mg/dL High limits: 200 to 239 mg/dL High: At or above 240 mg/dL

These are the adult ranges for LDL cholesterol:

Optimal: Less than 100 mg/dL (This is the goal for people with diabetes or heart disease.) Near optimal: 100 to 129 mg/dL High threshold: 130 to 159 mg/dL High: 160 to 189 mg/dL Very high: 190 mg/dL and up

The numbers above are a general guideline, as the actual goal depends on the number of risk factors you have for heart disease.

Your HDL cholesterol level should be above 40 mg/dL. This type of fat is actually good for you because it lowers your risk of heart disease. The higher the number, the lower your risk.

An HDL cholesterol level of 60 mg/dL or higher is considered the level to protect you from heart disease.

High triglyceride levels are associated with a higher risk of heart disease.

Here are the adult ranges for HDL cholesterol:

Normal: Less than 150 mg/dL High threshold: 150 to 199 mg/dL High: 200 to 499 mg/dL Very high: Above 500 mg/dL

Also read: A Line of Side Effects of Cholesterol Lowering Drugs Including Statins

How to lower high cholesterol

Meanwhile, reported by siloamhospitals, how to reduce high cholesterol can be done by taking drugs or adopting a healthy lifestyle.

Here are some efforts that can be done to reduce cholesterol levels in the body.

1. Maintain an ideal weight

Being overweight is one of the factors that can increase cholesterol levels in the body. For this reason, you are advised to control your weight to maintain normal cholesterol levels.

According to Alexander B Leichtle’s research published in the American Journal of Clinical Nutrition, losing and controlling weight in the long term can affect the body’s metabolism of cholesterol.

An ideal body weight can help increase the absorption of good cholesterol (HDL) and prevent the accumulation of bad cholesterol (LDL).

2. Exercise regularly

Another healthy lifestyle is regular exercise.

Exercise is an effective way to lose and maintain ideal body weight. In addition, regular exercise can help lower bad cholesterol levels and increase good cholesterol.

Try to keep exercising at least 30 minutes per day or five times a week. There are several types of sports that you can do, such as walking, swimming or short-distance cycling.

3. Manage stress

Stress can have a negative impact on the body, one of which is increasing levels of bad cholesterol (LDL) and triglycerides in the body.

When under stress, the body releases the hormones cortisol and adrenaline which can affect cholesterol levels. These two hormones increase blood flow to the brain.

At that time, the body will get more energy because cortisol can increase blood sugar levels which are a source of energy. However, on the other hand, this also makes triglyceride production higher, as a result, cholesterol levels in the body also increase.

Also read: 8 Symptoms of Cholesterol in the Eyes, Recognize Before It’s Too Late!

4. Quit smoking

Smoking can cause LDL cholesterol in the body to increase. This can happen because the nicotine contained in cigarettes can inhibit the journey of cholesterol to the liver for the filtering process.

Thus, cholesterol accumulates in blood vessels, causing blockage of blood vessels, and increasing the risk of heart disease.

5. Reducing alcohol consumption

Drinking alcoholic beverages is one of the factors that can increase the occurrence of health problems, including increasing levels of bad cholesterol (LDL), triglycerides, and blood pressure.

6. Limit your intake of foods that contain sugar and bad fats

Limiting sweet foods is one way to lower high cholesterol. This is because sugar consumption can increase bad cholesterol levels and reduce good cholesterol levels.

In addition, people with high cholesterol are also advised to avoid foods that contain bad fats (saturated fats and trans fats) which are usually found in several types of food, such as fried foods and fast food.

7. Eat cholesterol-lowering foods

Apart from avoiding some foods such as sweet and fatty foods, people with high cholesterol are also advised to increase their intake of cholesterol-lowering foods.

There are several food choices that can help lower cholesterol levels, namely:

Green Vegetables Brown Rice Bananas Soybeans Nuts Salmon.

In addition, consuming spices, such as ginger and garlic is also known to increase good cholesterol and reduce bad cholesterol levels.

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2023-09-08 04:00:00
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