High cholesterol (dyslipidemia) is a common condition that can occur at any age. Doctor Doan Vinh Binh from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City explains that a sedentary lifestyle, stress, and a diet high in saturated fat are the leading causes of this condition. Individuals with high cholesterol should limit the following foods.

Animal fat, poultry skin, and fried foods contain high levels of cholesterol and saturated fat. Consuming these in large quantities can lead to significant cholesterol absorption, accumulating in blood vessel walls and forming plaque, a major contributor to cardiovascular disease. Foods fried at high temperatures also produce trans fats, which raise cholesterol levels faster than saturated fats. The World Health Organization (WHO) recommends that trans fats should make up no more than 1% of total daily calorie intake.

Red meat has higher levels of saturated fat than white meats like chicken and fish. Frequent consumption can increase blood lipid levels, leading to an increased risk of high blood pressure, heart attack, and stroke. People with high cholesterol should limit their red meat intake to about 150-200g per day, opting for lean cuts and avoiding fatty or sinewy portions.

Individuals with high cholesterol should limit high-fat foods like sausages and fried foods. Photo: Thanh Thanh

Individuals with high cholesterol should limit high-fat foods like sausages and fried foods. Photo: Thanh Thanh

Organ meats such as liver, heart, intestines, and brain are high in cholesterol. 100g of pig brain can contain nearly 2,000mg of cholesterol, almost 7 times the recommended daily limit (under 300mg per day), according to Doctor Binh. Consuming these foods can exacerbate high cholesterol, leading to atherosclerosis and coronary artery narrowing.

Certain types of seafood also contain relatively high cholesterol levels and should not be consumed in large quantities or frequently. Some vegetable oils like coconut and palm oil, while cholesterol-free, are high in saturated fatty acids, which are not good for people with cardiovascular disease.

In addition to avoiding foods rich in cholesterol and saturated fat, Doctor Binh recommends increasing intake of unsaturated fats found in olive oil, canola oil, legumes, sunflower seeds, and fatty fish. These help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Olive oil, containing 15.1% monounsaturated fat, can reduce LDL cholesterol by up to 18%.

To protect blood vessels and improve cholesterol levels, everyone should exercise regularly, get enough sleep, avoid prolonged stress, and have regular health checkups. Individuals with high cholesterol can also benefit from natural supplements that support cardiovascular health, such as phytosterols (which reduce cholesterol absorption in the gut), omega-3s (found in fish oil, chia seeds, and flaxseeds), GDL-5 from South American sugarcane (policosanol), and berberine. These active ingredients help control blood lipids, protect blood vessels, and prevent cardiovascular complications. Regular cardiovascular checkups are essential for effective monitoring and treatment.

Dinh Dieu