What is high cholesterol?
High cholesterol encompasses both cholesterol and triglycerides. Abnormal increases or decreases in these levels are referred to as lipid disorders or dyslipidemia.
According to the World Health Organization (WHO), dyslipidemia is increasing at an alarming rate globally. In Vietnam, the National Institute of Nutrition reports that the percentage of adults with high cholesterol increased from 18.6% in 2010 to 29.6% in 2020.
Dyslipidemia often has no noticeable symptoms in the early stages. Most individuals discover it incidentally through routine checkups or when serious complications like heart attacks or strokes occur.
What are normal cholesterol levels?
Cholesterol test results include several key indicators. Each indicator reflects a different aspect of fat metabolism in the body and is closely linked to the risk of cardiovascular disease. Specifically, they include 4 main types:
Total cholesterol is considered normal below 5.2 mmol/L. A level between 5.2 and 6.2 mmol/L is borderline high, while above 6.2 mmol/L is considered significantly high, increasing the risk of cardiovascular issues.
Low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol, is the most dangerous component. In healthy individuals, LDL should be below 3.0 mmol/L. Levels of 3.4 mmol/L and above are considered high, and above 4.1 mmol/L are very high, significantly raising the risk of heart attack and stroke. For individuals with a history of cardiovascular disease, type 2 diabetes, or multiple risk factors, LDL levels should be maintained below 1.8 mmol/L to prevent complications.
High-density lipoprotein (HDL) cholesterol, or "good" cholesterol, helps protect blood vessels. In men, HDL levels below 1.0 mmol/L, and in women, below 1.3 mmol/L are considered low, increasing the risk of atherosclerosis and early cardiovascular disease.
Triglycerides are a type of fat in the blood, produced by the body from excess energy, especially after consuming large amounts of starches, sugars, and alcohol. In healthy individuals, triglyceride levels should be below 1.7 mmol/L. Levels between 1.7 and 2.2 mmol/L are slightly elevated, and 2.3 mmol/L and above are considered high. Especially when triglycerides exceed 5.6 mmol/L, the risk of acute pancreatitis and cardiovascular disease increases significantly.
Individuals with any one of these 4 indicators exceeding normal limits are considered to have dyslipidemia.
Risk factors:
Being overweight or obese.
Unhealthy diet.
Lack of exercise.
Certain medical conditions: chronic kidney disease, type 2 diabetes, liver disease, obesity, thyroid disease, and familial hypertriglyceridemia.
Smoking.
Side effects of some medications.
How to control high cholesterol:
Dietary changes:
Limit:
Red meat, organ meats (liver, kidney, brain), and animal skin.
Processed foods high in fat (sausages, cold cuts, fried foods).
Foods high in sugar and refined starches.
Alcohol.
Increase:
Healthy fats from fatty fish (salmon, tuna), avocados, and nuts (walnuts).
Fiber from green vegetables, fruits, and whole grains (oats, brown rice).
Lean meats, chicken, and fish (skin removed).
Cooking methods like steaming, boiling, and baking instead of frying.
Beans, seeds, and mushrooms.
Fresh and dried fruits.
Lifestyle changes:
Exercise for at least 30 minutes daily, 5 days a week, or do aerobic exercise for 20 minutes daily, 3 days a week.
Lose weight if overweight or obese, as weight loss can help lower cholesterol.
Quit smoking, as smoking can increase bad cholesterol.
Limit alcohol consumption, as excessive drinking can harm the liver and raise cholesterol levels.
Have regular health checkups to monitor cholesterol levels and make appropriate adjustments.
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