Answer:

Cholesterol refers to fats in the blood, including cholesterol and triglycerides. Abnormal levels of these fats are called dyslipidemia or high cholesterol. High levels of bad cholesterol and triglycerides gradually accumulate on artery walls, forming plaque that narrows the arteries and restricts blood flow. Conversely, good cholesterol helps by transporting excess cholesterol from the blood to the liver for processing, thus limiting the buildup of bad cholesterol in the arteries.

People at risk of high cholesterol include those with sedentary lifestyles, those who frequently consume fried foods, animal fats, and alcohol, those who stay up late, and those under chronic stress. Individuals with a family history of high cholesterol, abdominal obesity, older age, or underlying health conditions are also at higher risk.

The best way to prevent high cholesterol is to adopt healthy eating and exercise habits:

: Eat plenty of fresh fruits and vegetables, whole grains like whole-wheat bread and brown rice. Include lean meats or skinless poultry, and fatty fish (rich in oils) at least twice a week.

: Consume foods rich in omega-3 fatty acids, such as salmon, tuna, herring, walnuts, and almonds. Omega-3 fatty acids do not affect LDL cholesterol levels but offer cardiovascular benefits, including lowering blood pressure.

Tuna and salmon are rich in omega-3 fatty acids, beneficial for health. Photo: Bui Thuy

: Exercise regularly and increase physical activity. Moderate physical activity can raise high-density lipoprotein (HDL) cholesterol, also known as good cholesterol. Aim for at least 30 minutes of exercise five times a week or 20 minutes of aerobic exercise three times a week.

: Lose weight if you are overweight or obese, as excess weight increases cholesterol levels. Consult a doctor for guidance on healthy weight loss.

: Limit your intake of animal fats, unfiltered animal meats, full-fat dairy, fatty duck and goose (industrially farmed), egg yolk-based pastries, and saturated fats.

: Avoid or limit consumption of organ meats (liver, kidney, brain, spleen), processed foods high in fat like sausages and cold cuts, saturated vegetable oils like coconut, palm, and almond oil, margarine, fried foods, and fast food (including instant noodles).

: Quit smoking and limit alcohol consumption.

Doctor Doan Du Manh

Vietnam Vascular Society