Cholesterol is a fat produced by the liver, playing a crucial role in cell building and hormone balance. However, when blood cholesterol levels are high, it can adhere to artery walls, forming plaque. High-density lipoprotein (hdl), often called "good cholesterol," helps remove excess cholesterol, while low-density lipoprotein (ldl), or "bad cholesterol," easily accumulates in blood vessels, increasing the risk of cardiovascular disease.

The following are 5 common habits that can increase blood cholesterol:

Skipping meals

Skipping meals, especially breakfast, or having irregular eating patterns can disrupt metabolism. This habit often leads to overeating or choosing unhealthy foods later in the day, contributing to an increase in unhealthy fats and ldl cholesterol over time. Maintaining regular meal times helps stabilize metabolism and supports better blood fat control.

Reliance on processed foods

Convenient foods such as potato chips, cookies, and ready-to-eat meals often contain high levels of trans fats and refined carbohydrates. These can increase ldl (bad cholesterol) and decrease hdl (good cholesterol). Regular consumption of these foods can silently harm cardiovascular health, even if the effects are not immediately apparent.

Sedentary lifestyle

Prolonged sitting, whether at a desk or at home, reduces the body's ability to metabolize fats. A sedentary lifestyle is linked to decreased hdl (good cholesterol) and an increased risk of plaque formation. Simple activities like a 30-minute brisk walk daily can significantly improve cholesterol levels. Sedentary individuals should gradually increase exercise intensity and duration, starting from light to moderate, while maintaining a balanced diet to protect cardiovascular health.

Excess hidden sugar and calories

Frequent consumption of sugary drinks, desserts, and unhealthy snacks can lead to weight gain and insulin resistance. These changes contribute to increased bad cholesterol and the risk of cardiovascular disease. Reducing added sugar intake is one important way to protect heart health.

Poor sleep and prolonged stress

Sleep and stress are often overlooked when discussing cholesterol control. However, insufficient sleep and prolonged stress can disrupt hormones, negatively affecting fat metabolism and increasing cholesterol. Stress also often leads people to make unhealthier food choices. Everyone should aim for 7-8 hours of sleep each night and engage in relaxing activities such as meditation, yoga, or reading to support cardiovascular health.

By Le Nguyen (According to Health Shots)