Eating saturated fat

According to Eating Well, this type of fat is often found in fatty meats, poultry skin, butter, fatty cheeses, cream, and full-fat dairy products. Limiting saturated fat intake is a crucial step in managing cholesterol and protecting cardiovascular health.

Saturated fat can raise levels of bad cholesterol in the blood, leading to excess cholesterol easily depositing on artery walls. Over time, these plaques narrow the blood vessels, obstructing blood flow and increasing the risk of heart attack and stroke.

Saturated fat is found in animal fats. Photo: Anh Ngoc

Prolonged sitting

Prolonged sitting reduces muscle activity, especially in the legs, causing the body to expend less energy and making fat metabolism less efficient. This decreases the activity of lipoprotein lipase, an enzyme that helps break down triglycerides in the blood.

Extended sedentary habits lead to a decrease in good cholesterol, while bad cholesterol and triglycerides can increase, raising the risk of plaque buildup in the arteries. This habit also often results in weight gain and obesity, factors that contribute to difficult cholesterol management. Therefore, individuals should stand up and move around for a few minutes after every 30-60 minutes of continuous sitting.

Neglecting sleep

Chronic sleep deprivation impacts fat metabolism, leading to an imbalance of cholesterol in the body. When sleep is insufficient, the body releases more stress hormones like cortisol and disrupts hormones that control hunger and satiety. This makes individuals prone to craving high-fat, sugary foods and overeating, consequently increasing bad cholesterol and triglycerides.

Lack of sleep also reduces insulin sensitivity, promoting weight gain and visceral fat accumulation, factors closely linked to dyslipidemia. Each person should maintain 7-9 hours of sleep nightly for body recovery, which helps control cholesterol, according to Times of India.

Maintaining a healthy lifestyle can improve cholesterol levels and protect cardiovascular health. Individuals should increase their intake of fiber-rich foods such as oats, barley, legumes, green vegetables, fruits, nuts, and whole grains. Soluble fiber helps reduce cholesterol absorption in the intestines, thereby aiding in managing this indicator.

Additionally, incorporate omega-3 rich foods like salmon, sardines, tuna, walnuts, chia seeds, flaxseeds, and soybeans. Omega-3s benefit cardiovascular health and improve dyslipidemia.

Beyond diet, everyone should dedicate time to outdoor physical activity. Walking, cycling, or exercising in green spaces boosts physical activity, promotes better sleep, reduces stress, and provides cardiovascular benefits.

By Le Nguyen (Compiled)