Low-density lipoprotein cholesterol, which is one of the four key indicators in a routine lipid profile.
The main function of LDL is to transport cholesterol to various tissues and cells in the body. However, when LDL levels exceed the upper limit of normal, the cholesterol it carries may be deposited on the artery walls, causing the accumulation of fatty plaques in the inner walls of the blood vessels, which in turn increases the viscosity of the blood and promotes the formation of arteriosclerosis. This condition increases the risk of serious vascular diseases such as heart disease, myocardial infarction, cerebral infarction, and coronary heart disease.
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Causes of high LDL
High levels of low-density lipoprotein (LDL), commonly known as "bad cholesterol," may increase the risk of heart disease and other cardiovascular diseases. There are many reasons why LDL is high, including:
Poor eating habits
Regular consumption of foods high in fat, cholesterol, and sugar, especially fried foods, red meat, cheese, etc., will increase the amount of LDL in the blood.
Lack of exercise
Lack of regular physical activity can lead to a decrease in the body's use of fat, which can lead to higher levels of LDL in the blood.
corpulent
Being overweight or obese can increase the amount of cholesterol in the body, especially abdominal obesity, which has a more significant effect on blood lipid levels.
smoking
Smoking damages the vascular endothelium, increases blood lipid levels, and promotes the oxidation and deposition of LDL cholesterol.
Genetic factors
People with a family history of early-onset cardiovascular disease may have genetic factors that contribute to high LDL.
Chronic Diseases:
Diseases such as diabetes mellitus and hypothyroidism can affect blood lipid metabolism and may lead to high LDL.
Age and gender
LDL levels usually increase with age. Men and postmenopausal women tend to have higher LDL levels than women before menopause.
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LDL is high
It is recommended to eat less than 4 things
When low-density lipoprotein (LDL) cholesterol levels are high, it is important to adjust your diet. Here are four foods that are recommended to be eaten less or avoided:
Saturated fat-rich foods
Saturated fats directly raise LDL cholesterol levels in the blood. Foods such as red meat (especially fatty meats), full-fat dairy products, coconut oil, palm oil, etc., should be reduced.
Trans fats
Trans fats are a type of processed fat that is commonly found in fried foods, fast food, baked goods, and many processed snacks. They are more harmful to cardiovascular health than other types of fats and can significantly raise LDL cholesterol levels.
Foods high in cholesterol
Although cholesterol in foods has a relatively small effect on blood cholesterol levels, high-cholesterol foods may adversely affect blood lipid levels. High-cholesterol foods such as shrimp, crab, egg yolks, and offal should be restricted or avoided.
Refined carbohydrates
Refined carbohydrates such as white bread, desserts, candies, and sugary drinks contain high amounts of fructose, and excessive intake can lead to an increase in LDL cholesterol levels in the blood.
In addition to dietary modifications, other measures should be taken to help lower LDL cholesterol levels, such as increasing physical activity, quitting smoking, controlling weight, and following your doctor's advice for necessary medications.
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LDL is high
Do 5 more things to help improve
When low-density lipoprotein (LDL) cholesterol is high, there are five ways you can help improve your blood lipid levels:
Increase physical activity
Regular aerobic exercise, such as brisk walking, running, swimming, or cycling, can help improve the body's metabolic capacity and promote fat burning, which can lower LDL cholesterol levels. It is recommended to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Improve your eating habits
Reduce your intake of saturated and trans fats and choose foods rich in monounsaturated and polyunsaturated fats, such as olive oil, nuts and deep-sea fish. Increase your intake of foods rich in soluble fiber, such as oats, beans, apples, and pears, as well as foods rich in plant sterols, such as legumes and nuts.
Control your weight
Weight loss through proper diet and exercise, especially reducing the accumulation of belly fat, can help lower LDL cholesterol levels.
Quit smoking
Smoking damages the vascular endothelium, increases blood lipid levels, and promotes the oxidation and deposition of LDL cholesterol. Quitting smoking has cardiovascular health benefits and can help lower LDL cholesterol.
Drink alcohol in moderation
Excessive alcohol consumption can lead to an increase in blood lipid levels, and moderate alcohol consumption may be beneficial for cardiovascular health, but everyone's situation is different and a doctor's advice should be followed.
In addition, for people with high LDL cholesterol, your doctor may recommend medications, such as statins, to help lower your blood lipid levels. It is best to consult a doctor or dietitian for personalized advice and guidance before taking any health measures.