Cholesterol management to keep blood vessels healthy, what should I eat?
Mar 09, 2025
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Many people feel vague anxiety about cholesterol levels, but they are often left without accurate information.
The total cholesterol level of 200mg/dL or less is considered the normal range. In particular, LDL cholesterol, called 'bad cholesterol', is recommended to maintain 100mg/dL or less, and HDL, which is 'good cholesterol', is recommended to maintain 40mg/dL or more for men and 50mg/dL or more for women.
Higher cholesterol leads to narrower blood vessels and poor blood flow, increasing the risk of cardiovascular disease. Arteriosclerosis, heart disease, and stroke are typical complications. In particular, regular checkups are essential because there are many cases where there are no symptoms.
Even if your cholesterol level is high, if you leave it without symptoms, the risk of cardiovascular disease increases. It is important to check your condition through regular health checkups and receive active treatment if necessary.
Mr. Lee, an office worker in his 40s, was diagnosed with a high risk of cardiovascular disease as his LDL cholesterol level was 180mg/dL during a medical examination. At first, I thought about taking drugs, but after consulting with experts, I chose to improve my lifestyle. Lee practiced walking exercise for more than 30 minutes every day, reducing saturated fat intake, and eating a diet rich in vegetables and dietary fiber. Six months later, the LDL cholesterol level was lowered to 120mg/dL on the retest, and Lee feels satisfied that he has regained his health.
Aerobic exercise is effective in increasing HDL (good cholesterol) and lowering LDL (bad cholesterol). It is recommended to practice exercises such as walking, running, and cycling at least 30 minutes a day and at least five times a week.
To lower cholesterol, eating vegetables, fruits, whole grains, nuts, and fish rich in omega-3 is helpful. Foods high in dietary fiber, such as oats and legumes, are also effective in reducing LDL. On the other hand, it is recommended to avoid foods high in saturated and trans fats.
Long-term use of cholesterol-controlled drugs is common, but improving lifestyle can also reduce or stop taking doses. However, rather than disconnecting unconditionally, you should decide after consulting with a specialist.
Kwon Eun-jin, head of the endocrine department at Good Culture Hospital, emphasized that "the key to cholesterol management is the right lifestyle" and "practicing diet and exercise is the most important preventive measure." The shortcut to maintaining a healthy life is to constantly check your health status and get help from experts if necessary.
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This article was translated by Naver AI translator.
