Cholesterol Changes: Causes and Solutions for Your Health

Q: Cholesterol Changes: Causes and Solutions for Your Health

Dear Ms. <br>Ann：<br>1. <br>Your total cholesterol or low-density lipoprotein (LDL) cholesterol levels are elevated, and it is advisable to first manage this through diet and exercise. <br>It is recommended to reduce the intake of high-cholesterol and trans fats (commonly found i

Increased cholesterol

Hello Doctor, since I turned 30, I have been getting annual check-ups.
My total cholesterol has been around 200-220 (with HDL around the 80s and LDL around 100, and the doctor said my HDL is good, so it's not a concern).
However, I noticed in last year's report at age 38 that my HDL dropped to 70 and my LDL was 122; this year at 39, my HDL is still 70, but my LDL has increased to 144.
My diet has been fairly consistent over the years, and I am 158 cm tall and weigh 49 kg, so I pay attention to my diet, but I haven't been exercising.
Could you please explain why my cholesterol levels have been declining over the years, and why my LDL has increased so significantly in the past two years? What efforts can I make? Is this a physiological change? Should I seek medical attention? Thank you, Doctor!

Ann, 30~39 year old female. Ask Date: 2022/12/12

Dr. Xiao Yongxun reply Family Medicine

Dear Ms.
Ann:
1.
Your total cholesterol or low-density lipoprotein (LDL) cholesterol levels are elevated, and it is advisable to first manage this through diet and exercise.
It is recommended to reduce the intake of high-cholesterol and trans fats (commonly found in creamers, butter, margarine, instant coffee mixes, milk tea, bread, cakes, pastries, etc.) and high-fructose corn syrup (often present in commercial beverages, desserts, sodas, cakes, and bread).
These types of foods may be harder for the body to metabolize, can be high in calories without providing satiety, and may also lead to increased blood sugar levels.
Additionally, increasing physical activity can help lower cholesterol levels.
2.
Excessive intake of sugars, starches, and triglycerides can also reduce high-density lipoprotein (HDL) cholesterol levels.
Therefore, it is advisable to decrease the consumption of high-calorie foods or avoid overeating, along with regular exercise; this will help raise HDL cholesterol levels.
3.
In terms of practical measures, I personally recommend that you: chew your food thoroughly during meals, avoid overeating (aim for about 80% fullness), and limit high-calorie, high-fat, and high-sugar foods or beverages.
On the other hand, develop a routine of regular exercise, such as playing sports, jogging, swimming, or cycling.
In fact, taking a good walk for 30 to 60 minutes after each meal can yield excellent results.
In your daily life, try to avoid excessive stress and ensure adequate sleep; this will help reduce the secretion of related hyperglycemic hormones and increase leptin secretion, aiding in the control of blood lipids.
4.
If you have any further questions, please consult your family physician or visit the outpatient department of a regional hospital's metabolic clinic.

Reply Date: 2022/12/12

More Info

Understanding cholesterol changes can be quite complex, as various factors influence cholesterol levels in the body. Based on your health check results over the years, it appears that your total cholesterol levels have remained relatively stable, but there has been a concerning trend with your HDL (good cholesterol) decreasing and your LDL (bad cholesterol) increasing.

Possible Causes of Cholesterol Changes
1. Dietary Factors: While you mentioned that your diet has remained consistent, it's essential to consider the types of foods you consume. Even if you are not eating a lot, the quality of your diet matters. High intake of saturated fats, trans fats, and sugars can lead to increased LDL cholesterol levels. Foods like fried items, processed snacks, and sugary beverages can contribute significantly to these levels.
2. Physical Activity: You noted that you have not been exercising regularly. Physical inactivity is a significant risk factor for elevated LDL cholesterol and lower HDL cholesterol. Regular exercise helps to raise HDL levels and lower LDL levels, promoting better overall heart health.

3. Genetics: Genetics play a crucial role in how your body processes cholesterol. If you have a family history of high cholesterol or heart disease, this could be a contributing factor to your current situation.

4. Age and Hormonal Changes: As you age, hormonal changes can affect cholesterol metabolism. For women, menopause can lead to changes in cholesterol levels due to decreased estrogen levels, which is known to help maintain healthy cholesterol levels.

5. Body Weight: Your height and weight indicate that you are within a healthy weight range. However, even slight changes in body composition can affect cholesterol levels.

Recommendations for Improvement
1. Dietary Adjustments: Focus on a heart-healthy diet. This includes:
- Increasing your intake of fruits, vegetables, whole grains, and legumes.

- Choosing healthy fats, such as those found in avocados, nuts, seeds, and olive oil, while reducing saturated and trans fats.

- Limiting sugar intake and avoiding processed foods.

2. Regular Exercise: Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, swimming, or cycling. Incorporating strength training exercises at least twice a week can also be beneficial.

3. Weight Management: Maintaining a healthy weight can help manage cholesterol levels. If you find that your weight fluctuates, consider consulting with a nutritionist for personalized advice.

4. Regular Monitoring: Continue to have your cholesterol levels checked regularly. If your levels do not improve with lifestyle changes, it may be necessary to consult with a healthcare provider for further evaluation and potential medication.

5. Stress Management: Chronic stress can negatively impact cholesterol levels. Engage in stress-reducing activities such as yoga, meditation, or hobbies that you enjoy.

6. Consult a Healthcare Provider: Given the changes in your cholesterol levels, it would be wise to discuss these results with your healthcare provider. They can help determine if there are underlying issues that need to be addressed and guide you on the best course of action.

Conclusion
In summary, while your cholesterol levels have shown a concerning trend, there are several actionable steps you can take to improve your health. By focusing on a balanced diet, increasing physical activity, and managing stress, you can positively influence your cholesterol levels. Regular check-ups with your healthcare provider will also ensure that you are on the right track and allow for timely interventions if necessary. Remember, making gradual changes can lead to significant improvements in your overall health.

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