Hyperlipidemia, also known as high blood cholesterol or triglycerides, refers to a condition where excessive fat accumulates in the blood. Rather than being classified as a disease, it can be seen as a precursor to several adult diseases. The concerning aspect of hyperlipidemia is that in its early stages, symptoms are often absent, so many people are unaware of it until complications arise.
Fortunately, regular health check-ups can detect hyperlipidemia early. A blood test conducted after fasting can help diagnose it if total cholesterol levels are above 200 mg/dL, LDL cholesterol levels exceed 130 mg/dL, or triglyceride levels surpass 150 mg/dL. In this article, we will explore the causes of hyperlipidemia, how to bring these levels back to normal, and what foods can help or harm.
Causes of Hyperlipidemia: Why Does Fat Accumulate in the Blood?
The accumulation of fat in the blood typically stems from long-term poor lifestyle habits, rather than having a single, specific cause. For example, about 40% of adults in South Korea have elevated blood lipid levels due to a shift towards a Westernized diet. This dietary change has led to increased intake of high-fat, high-sugar, and processed foods, contributing to higher cholesterol and triglyceride levels in the blood.
Common foods contributing to hyperlipidemia include fried foods like fried chicken, pizza, ramen, bread, snacks, soda, and various convenience store foods, as well as processed and instant foods. While occasional indulgence in these foods isn’t harmful, the problem arises when they are consumed too often and in large quantities. Studies show that long-term consumption of these foods increases cholesterol levels and the risk of heart disease.
Since hyperlipidemia often lacks early symptoms, many individuals only discover it during routine health screenings. They may not realize the seriousness of the condition because they feel no immediate discomfort. However, if left untreated, cholesterol and fats can build up in the walls of blood vessels, narrowing or even blocking them.
Complications of Hyperlipidemia: What Happens If Left Untreated?
The narrowing of blood vessels caused by the buildup of fats and cholesterol can lead to serious complications, such as angina, heart attacks, and strokes. Research shows that high cholesterol is a leading risk factor for coronary heart disease and strokes. Some patients may even experience pancreatitis before developing cardiovascular issues, which can lead to abdominal pain. If the blood vessels supplying the heart become blocked, it can result in a sudden heart attack, which can be fatal.
Similarly, if the blood vessels in the brain become blocked, it can lead to a stroke or cerebral hemorrhage, both of which can be life-threatening. Even with treatment, these conditions can result in long-term disabilities. Hyperlipidemia may suddenly cause severe chest pain or a headache, leading to a rapid decline in health, which is why early detection is crucial.
Treatment and Management of Hyperlipidemia
While doctors may prescribe medications to manage hyperlipidemia, long-term control requires improving daily habits. The key is to identify and correct habits that contribute to high blood lipid levels, especially dietary habits. Many individuals with high cholesterol tend to consume fewer fruits and vegetables. Therefore, adding fiber-rich fruits and vegetables to every meal is crucial, while avoiding greasy and salty foods.
Several foods can help manage hyperlipidemia, including fatty fish (like mackerel and salmon), chives, seaweed (such as kelp and wakame), curry, green tea, and various grains and legumes (like soybeans and peas). Incorporating omega-3 fatty acids from fatty fish has been shown to help lower triglyceride levels and improve heart health.
The most important thing is to create a balanced diet that includes a variety of nutrients rather than focusing on one specific food. Avoiding overeating is also crucial, as it can lead to obesity, one of the leading causes of hyperlipidemia. Moreover, excessive alcohol consumption should be avoided, as it can damage liver function and rapidly increase cholesterol levels.
Improving Your Lifestyle: Exercise and Healthy Eating
Improving eating habits alone can lead to significant improvements, but the most effective approach to managing hyperlipidemia is combining dietary changes with regular exercise. Regular physical activity reduces cholesterol levels and lowers the risk of cardiovascular disease. Modern diseases often result from eating too much and moving too little. Therefore, eating moderately and staying active is the key to long-term health.
If you’re overweight or have a slim build but carry belly fat, this can be an early sign of hyperlipidemia. Blood tests often show elevated lipid levels in such individuals. Therefore, it’s essential to start exercising to shed excess weight.
However, excessive exercise in a short period, such as spending hours at the gym, is not beneficial and could strain the heart or increase the risk of injury. The key is consistency. Even 30 minutes of exercise a day is effective. Aim for at least four days of exercise a week, with each session lasting 30 minutes. Moderate activities like jogging, jumping rope, or taking the stairs can be sufficient.
Summary of Management Strategies
To prevent hyperlipidemia, avoid greasy and salty foods and instead, consume fiber-rich fruits and vegetables daily. It is also beneficial to eat fatty fish like mackerel, sardines, and salmon 2-3 times a week. Additionally, aim for regular exercise at least four times a week. By following these practices, you can prevent heart and brain-related diseases effectively.
In conclusion, while high blood lipid levels do not pose an immediate threat to health, they can suddenly lead to severe conditions like heart attacks or strokes. Therefore, managing blood lipid levels through regular health screenings and lifestyle changes is crucial. If you’re overweight or frequently consume alcohol, getting a blood test to check your lipid levels is highly recommended.