How should I live to reduce bad cholesterol?

Many people think that cholesterol is inherently bad and avoid greasy foods altogether. Of course, it is also true that having high blood cholesterol levels increases the risk of cardiovascular disease and adult-onset illnesses.

 

Cholesterol, a health indicator for modern people, is a major component that makes up cells and cell membranes. In particular, it is a material used to synthesize steroid hormones that maintain the normal function and condition of organs.

 

 

It is a common misconception that cholesterol must always be lowered, but maintaining an appropriate level of cholesterol is more important than anything else. Based on information from sources such as the American health and medical media 'WebMD,' we explored ways to manage cholesterol.

 

There are bad and good types of cholesterol.

 

The two main forms of cholesterol are low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL cholesterol enters the blood vessel walls and causes arteriosclerosis, while HDL collects cholesterol from various parts of the body and sends it to the liver, thereby preventing arteriosclerosis.

 

Therefore, LDL cholesterol is called 'bad cholesterol,' and HDL cholesterol is called 'good cholesterol.' The role of LDL cholesterol is to circulate through the bloodstream and transport fats such as cholesterol to the cells.

 

Because LDL particles are small, when they become abundant in the blood, they penetrate the arterial walls and cause damage inside the blood vessels, leading to atherosclerosis. If this progresses further, it narrows the blood vessels, eventually making them more prone to blockage.

 

Lowering bad cholesterol is important.

 

Cholesterol is an indicator used to assess the risk of coronary artery disease, and it involves testing total cholesterol and high-density lipoprotein (HDL) cholesterol in the body, using the ratio of 'total cholesterol divided by HDL cholesterol' as a standard. In short, LDL cholesterol should be low, and HDL cholesterol should be high.

 

It is rare for LDL cholesterol levels to be excessively low, and usually the problem arises when the levels are abnormally high. LDL cholesterol levels vary with age, typically increasing as one gets older. The ideal LDL cholesterol level for adults is less than 130 mg/dL, and as this value increases, the risk of coronary artery disease also rises.

 

Lifestyle habits to reduce bad cholesterol

 

Habits that help reduce LDL cholesterol include the following.

 

Management of saturated fat and total fat intake

When consuming fats, use plant-based oils such as soybean oil and olive oil, but limit to 1 to 2 tablespoons per day.

 

Reduce daily cholesterol intake to less than 300 mg

It is advisable to avoid foods high in cholesterol. Be cautious with fish eggs, fish innards, squid, shrimp, and eel.

 

☆☆Fiber-rich diet

Frequently consume fresh vegetables, fruits, grains, brown rice, and seaweed.

 

Avoid salty foods

You should limit instant foods such as soups from country or stew, pickled vegetables, fermented seafood, dried fish, and ramen.

 

☆☆Aerobic exercise

Aerobic exercises such as walking and running should be done for at least 30 minutes a day, at least three times a week. Aerobic exercise helps to expand capillaries and remove waste products.

 

Maintaining an appropriate weight

You should make efforts to maintain a healthy weight, such as reducing your meal intake to two-thirds. This is because an increase in belly fat also raises cholesterol levels.

 

Kwon Soon-il Reporter (kstt77@kormedi.com)

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Most lifestyle habits to reduce cholesterol

In line with establishing healthy eating habits

I don't think there are any major difficulties.

I like fish stew, but I heard it raises cholesterol.

Hani, you should eat just a little.