[권순일의 헬스리서치]
Heart disease is classified as one of the three major diseases along with cancer and stroke. Hyperlipidemia is among the main causes of double heart disease and stroke. Hyperlipidemia is a disease in which there is too much cholesterol and triglycerides in the blood. Total cholesterol is 0 to 240 mg/dL and triglyceride is within the normal range of 0 to 200 mg/dL.
Hyperlipidemia can cause heart disease, stroke, aneurysm, or occlusion of arteries in the lower extremities due to the accumulation of fat deposits that clog blood vessels or thicken the walls of blood vessels. If you want a healthy heart, cholesterol and triglyceride control are essential. Experts said, “60% of patients with hyperlipidemia are in their 50s or older.” Improvements can lower cholesterol levels,” he says.
In fact, cholesterol is an essential substance for sustaining life. Cholesterol is a major component of cells and cell membranes that form our body, and is a material for synthesizing steroid hormones that maintain normal function and condition of organs. Cholesterol is also a raw material for bile acids necessary for digestion and absorption of food.
Cholesterol includes low-density lipoprotein (LDL), which is called bad cholesterol, and high-density lipoprotein (HDL), which is good cholesterol. LDL, which carries fats such as cholesterol, is a small particle that penetrates the arterial wall when there are many in the blood, causing atherosclerosis. HDL has the effect of preventing arteriosclerosis by receiving excess cholesterol in arteries and cells and sending it to the liver. LDL is 0 to 130 mg/dL, HDL is 35 to 55 mg/dL for men and 45 to 65 mg/dL for women.
The problem is that even if your cholesterol level is not in the normal range, it usually doesn’t cause any symptoms. Therefore, when hyperlipidemia is a concern, diet, lifestyle changes, and drug treatment should be taken according to the diagnosis of a specialist. Experts say, “After the age of 20, it is necessary to have blood tests at regular checkups to ensure that cholesterol levels are within the normal range.” And I looked into things that unexpectedly raise cholesterol or triglyceride levels in everyday life.
◇ Take a break from exercise
Regular exercise is one of the best ways to control cholesterol. You don’t have to run a marathon. Walking, swimming, biking, or dancing for 40 minutes three or four times a week is effective. If you don’t have enough time, you can do it in 10-minute increments throughout the day. Strength exercises such as push-ups and lifting dumbbells are also helpful.
◇Sit for a long time
Sitting too long can be linked to obesity, heart disease and high blood pressure. This is because it lowers good cholesterol and raises triglyceride levels. Even if you exercise regularly, it won’t work if you sit for a long time. Therefore, you should get up and move regarding every 30 minutes, and consider using a standing desk when that is not possible.
◇Smoking
Tobacco not only lowers the level of good cholesterol, but also harms health in many ways. Smoking is linked to high blood pressure, diabetes and heart disease. Quitting smoking can help make your cholesterol levels better and protect your arteries. Non-smokers should be careful to avoid secondhand smoke.
◇I overlook the weight
Too much weight gain, especially around the abdomen, can increase bad cholesterol and decrease good cholesterol. Losing just 10% of your body weight can go a long way in improving your cholesterol levels.
Eating too much saturated and trans fat
Saturated fats come from beef, pork, lamb, butter, cream, milk, full-fat dairy products like cheese and yogurt, as well as palm and coconut oils. Foods high in saturated fat can increase bad cholesterol. You can prevent this by removing visible fat from meat and eating skim milk and low-fat yogurt. If you have high levels of bad cholesterol, you should get no more than 6% of your calories from saturated fat.
Also, fried foods, pastries, pizza dough, donuts, muffins, cookies, crackers, and packaged foods are high in trans fats. Trans fats increase bad cholesterol and lower good cholesterol. Instead of these foods, it is better to eat fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts.
◇Do not eat even good fats
Not all fat is bad. Replace saturated and trans fats with healthy polyunsaturated or monounsaturated fats. These unsaturated fats are found in trout, salmon, herring, avocados, olives, walnuts, and liquid vegetable oils such as safflower, canola, sunflower, and olive oil.
◇You forgot fiber
There are two types of fiber: soluble in water and insoluble. Both are good for heart health, but soluble fiber helps lower bad cholesterol levels. Vegetables, including oats, fruits, beans, and lentils, are rich in fiber.
◇Drink too much alcohol
Alcohol, the main component of alcohol, can increase the level of fat in the blood when consumed in excess. Men should not drink more than two drinks a day and women should not drink more than one drink a day. If you don’t drink too much and keep this amount of alcohol, you may rather increase your good cholesterol levels.
