Table of contents:
- High LDL Cholesterol Levels Increase Disease Risk
- Factors That Increase LDL Cholesterol
- Tips to Keep LDL Cholesterol Levels Normal
LDL or low-density lipoprotein is known as bad cholesterol because it has a bad effect on he alth if its levels exceed normal limits. So, it is important for you to know what are the risk factors that increase LDL cholesterol levels and tips to prevent them
Cholesterol is produced in the liver to produce bile acids. In addition, cholesterol is also needed by the body to help produce sex hormones and vitamin D, build body tissues, and launch the digestive system.
In carrying out its function, cholesterol needs to be bound by protein to form lipoproteins and carried into the bloodstream.
There are two types of lipoproteins, namely LDL (low-density lipoprotein) which functions to carry cholesterol from the liver to the body's cells and HDL (high-density lipoprotein) which functions to return excess cholesterol to the liver, to be removed from the body. body.
High LDL Cholesterol Levels Increase Disease Risk
Although it has an important role for the body, LDL cholesterol levels that are too high can settle on the walls of the arteries and form plaques or atherosclerosis in various parts of the body. This plaque can clog blood vessels and block blood flow, causing disease.
The following are various he alth problems that can occur due to blockage of blood vessels:
1. Coronary heart disease
Closure by fat that occurs in the walls of the coronary arteries can cause blood flow to the heart to decrease. This condition can cause sufferers to experience angina pectoris or even a heart attack.
Accumulation of fat can also clog blood vessels in the brain and cause a decrease in cerebral blood flow. This lack of blood supply can cause a stroke.
Cholesterol buildup in arteries can cause blood vessels to harden and narrow. This makes the heart need to work harder to pump blood so that its supply to all organs of the body is met. As a result, there is an increase in blood pressure or hypertension.
4. Peripheral artery disease
Atherosclerosis due to high LDL cholesterol levels can also occur in the arteries that supply blood to the hands or feet. As a result, the blood supply is reduced and causes intermittent claudication pain.
Excess LDL cholesterol in the blood can increase the amount of bile acids in the gallbladder. This will increase the risk of gallstones.
Factors That Increase LDL Cholesterol
There are several factors that can cause high cholesterol levels. These factors include:
- Consumption of foods that are less he althy and have high levels of saturated fat and trans fat, such as red meat and junk food
- Less exercise and activity
- Smoking habit
- Too much consumption of alcoholic beverages
- Certain diseases, such as hypertension, diabetes, kidney disease, or HIV/AIDS
- Old age
Apart from the above factors, increased cholesterol levels can also be caused by genetic or hereditary factors.This condition is known as familial hypercholesterolemia (FH). In this condition, the patient's cholesterol levels will remain high even though they have implemented a he althy lifestyle.
Tips to Keep LDL Cholesterol Levels Normal
The ideal blood LDL cholesterol level is < 100 mg/dL. However, LDL cholesterol levels in the range of 100–129 mg/dL can still be tolerated. So that LDL cholesterol levels in the body do not spike high, you are advised to consistently apply a he althy lifestyle, namely:
1. Implementing a he althy diet
From now on, limit the consumption of foods containing saturated fat and trans fat which can make blood cholesterol levels high. In addition, avoid consuming alcoholic beverages, okay.
Switch to he althy foods that contain monounsaturated fats and omega 3, such as avocado, almonds, walnuts, salmon, and mackerel. These foods can raise your HDL cholesterol levels and lower your LDL cholesterol levels.
Besides, don't forget to eat vegetables and fruits every day. From vegetables and fruits, you can get fiber as well as various vitamins and minerals. These three nutrients also play an important role in lowering LDL cholesterol levels.
2. Regular exercise
If done regularly, any type of exercise can be a solution to maintain body fitness, reduce the risk of various types of diseases, and maintain normal cholesterol levels in the body.
So, try to exercise at least 30 minutes every day. You can do any sport you like, such as jogging, cycling, or swimming.
3. Stop smoking
Smoking can accelerate the accumulation of plaque that sticks to the walls of the arteries and makes cholesterol settle in the body. To avoid this, from now on stop smoking.
4. Controlling weight
Maintaining an ideal body weight is a good step to maintain normal cholesterol levels in the body. You can determine the ideal weight according to your he alth condition using the BMI (body mass index) calculator.
Most of the factors that cause a spike in LDL cholesterol are caused by an unhe althy lifestyle. So, make sure you apply the steps above to keep LDL cholesterol levels in the body normal, OK.
High levels of LDL cholesterol are often not accompanied by special symptoms. Therefore, if you have factors that can increase LDL cholesterol levels as above, it's a good idea to have your cholesterol checked and your he alth condition thoroughly checked by a doctor.