Cholesterol is a type of fat among carbohydrates, proteins, and fats, which are the representative nutrients that make up our body. It not only supplies energy necessary for our body, but also forms cell membranes and is used as a raw material for steroid hormones and bile acids, which is an essential nutrient for maintaining life. . Cholesterol is divided into three main types. LDL cholesterol is called bad cholesterol, HDL cholesterol is called good cholesterol, and triglycerides.
Cholesterol is tested through a blood test. Total cholesterol 200mg/dl or less, LDL 130mg/dl or less, HDL 60mg/dl or more, and triglyceride 150mg/dl or less are considered normal ranges. When the total cholesterol or LDL cholesterol is high in the normal range, it is called hypercholesterolemia, when the triglyceride is high, it is called hypertriglyceridemia, and when the lipids including cholesterol and triglycerides in the blood are increased, hyperlipidemia is diagnosed. And they are collectively referred to as dyslipidemia.
According to the information on the prevention and management of cardiovascular diseases by provinces and cities in 2021 published by the Korea Centers for Disease Control and Prevention (KCDC), ischemic heart disease including myocardial infarction and angina, heart diseases such as heart failure, cerebrovascular diseases such as stroke, hypertension, diabetes, hyperlipidemia, and arteriosclerosis Cardiocerebrovascular disease, the cause, accounts for 20% of all deaths in Korea. Also, looking at the 2019 national health statistics from the Korea Centers for Disease Control and Prevention, the prevalence of hypercholesterolemia among those over the age of 30 was 25.8%, which was 7.1% lower than that of hypertension. However, compared with 2013, the prevalence of hypertension increased by 2.9%, while hypercholesterolemia rose by 9.9%, indicating that improvement is needed compared to relatively controlled hypertension or diabetes.
Cholesterol management is very important because, when cholesterol becomes more than necessary in the body, fat components accumulate on the walls of blood vessels and cause cardiovascular diseases such as hypertension and arteriosclerosis, as well as dyslipidemia, and cause adult diseases such as diabetes and obesity.
If you are obese or overweight, triglycerides and LDL cholesterol levels rise, so it is very important to maintain an appropriate weight through adequate energy intake and physical activity. People who are obese or overweight are advised to reduce their energy intake by 500 kcal per day and slowly lose 0.5 kg per week.
When you eat a high-calorie diet, you need to improve your saturated or high-fat diet because your liver makes more cholesterol to store the remaining calories in your body. Meat fat, poultry skins, butter, etc. contain a lot of saturated fatty acids, which greatly affect LDL cholesterol levels, so it is recommended not to exceed 7% of total energy intake.
Smoking increases total cholesterol, LDL cholesterol, and triglycerides, and reduces HDL cholesterol, so it is better to quit smoking. Drinking alcohol is also a cause of elevated triglyceride levels, so you should avoid drinking alcohol. If you have underlying diseases such as diabetes, liver disease, kidney disease, hypothyroidism, or a family history, regular check-ups are necessary.
Whole grains such as fruits, vegetables, legumes, barley, buckwheat, corn, oats, whole wheat, and brown rice contain a lot of soluble fiber, which has a direct effect on lowering cholesterol. If you consume more than 25g of dietary fiber per day, it will help you lose weight by giving you a feeling of fullness even with low calories.
Kim Soo-hyeong, head of the Cardiovascular Center at Daedong Hospital, said, “When cholesterol levels in the body rise, the lipid concentration changes and leads to atherosclerosis, which increases the likelihood of cardiovascular diseases such as acute myocardial infarction or stroke. It should be kept in mind that with a little attention in daily life, such as changing habits, it can lower cholesterol levels and reduce the risk of death from cardiovascular disease in the long term.”
He also emphasized, “In Korea, cholesterol tests are free through the national health checkup conducted every two years. .
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