Recommended foods and supplements for high cholesterol

Causes of Hyperlipidemia

Hyperlipidemia refers to an abnormal increase in blood lipid (fat) levels, primarily characterized by elevated total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglyceride levels, along with decreased high-density lipoprotein (HDL) cholesterol levels. The various causes of hyperlipidemia are as follows.

 

1. Genetic factors

 

Some people experience hyperlipidemia due to genetic factors. This condition is called familial hyperlipidemia and occurs due to specific gene mutations. These mutations impair the ability to remove LDL cholesterol, resulting in significantly elevated blood LDL cholesterol levels.

 

2. Eating habits

 

Excessive intake of foods rich in saturated fats and trans fats can raise LDL cholesterol levels and lower HDL cholesterol levels. These fats are mainly found in processed foods, fast food, butter, and cheese.

 

3. Lifestyle habits

 

Lack of regular physical activity can lower HDL cholesterol levels and lead to weight gain. This is a factor that increases the risk of hyperlipidemia.

 

<Hyperlipidemia Symptoms>

Hyperlipidemia is generally considered a "silent disease" because it shows few or no symptoms in its early stages. In most cases, individuals with hyperlipidemia may not be aware of it and may overlook it.

Nevertheless, there are symptoms or signs that can appear in some patients with hyperlipidemia.

 

1. Lipoma

 

These are small, yellow fatty lumps that appear under or around the skin. They can especially appear around the eyelids, joints, and other parts of the body, and are more commonly found in people with high cholesterol levels.

 

2. Keratosis

 

This is a yellow or orange skin change that can appear on the eyelids, wrists, or back of the neck. It is a symptom caused by the accumulation of cholesterol in the skin and may be another sign of hyperlipidemia.

 

3. Symptoms of coronary artery disease

 

If hyperlipidemia is severe and not managed over a long period, it can lead to coronary artery disease, which may cause symptoms such as chest pain (angina) and shortness of breath. This occurs when the heart does not receive enough blood supply.

 

Cholesterol level

 

The blood lipid levels that need to be checked through regular health screenings are as follows.

Lithological classification	Normal range	Borderline value	Risk level
Total cholesterol (mg/dL)	< 200	200-239	≥ 240
LDL Cholesterol (mg/dL)	< 100	130-159	≥ 160
HDL Cholesterol (mg/dL)	≥ 60	41-59	< 40
Triglycerides (mg/dL)	< 150	150-199	≥ 200

 

Foods Good for Hyperlipidemia

 

1. Oat

 

Oats are a grain rich in soluble fiber called beta-glucan. Beta-glucan binds to cholesterol during digestion, preventing its absorption into the body. As a result, LDL cholesterol levels may decrease.

It is good to consume oats for breakfast or add them to smoothies.

 

2. Nuts

 

Nuts contain monounsaturated and polyunsaturated fatty acids that are beneficial for heart health. These fatty acids help increase HDL (good) cholesterol levels and decrease LDL (bad) cholesterol levels.

Additionally, nuts are rich in fiber, which can reduce cholesterol absorption.

 

3. Fish with low fat content

 

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are beneficial for heart health. Omega-3s are effective in lowering blood triglyceride levels and can reduce the risk of cardiovascular disease.

Consuming fatty fish more than twice a week helps improve blood lipid profiles.

 

Supplements beneficial for hyperlipidemia

Certain nutritional supplements may be helpful in managing hyperlipidemia. When used in conjunction with a healthy diet and lifestyle changes, these supplements can contribute to improving blood lipid levels.

However, it is essential to consult with a doctor to determine the appropriate intake amount suitable for an individual's condition.

 

1. Omega-3 fatty acids

 

Omega-3 fatty acids are mainly found in fatty fish, but can also be consumed in the form of fish oil supplements. These fatty acids can significantly lower blood triglyceride levels and may help reduce the risk of cardiovascular disease.

Additionally, omega-3 has anti-inflammatory effects, positively impacting overall heart health.

 

Red Yeast Rice

 

Red yeast rice is a supplement traditionally used in China, made by fermenting rice with a specific type of yeast (Monascus purpureus). This supplement contains compounds similar to natural statins, which can help lower LDL cholesterol levels.

 

3. Niacin

 

Niacin (Vitamin B3) lowers LDL cholesterol and raises HDL cholesterol. Additionally, niacin can reduce blood triglyceride levels.