High cholesterol is often considered an issue that only affects older adults. However, the reality is that more and more young people, especially those in their 20s, are starting to experience it. Unhealthy eating habits, lack of physical activity, and high stress levels due to modern lifestyles are the main factors contributing to increased cholesterol levels at a young age.
If not properly managed, high cholesterol can increase the risk of heart disease and stroke later on. Even more dangerously, this condition often shows no symptoms, so many people only realize it when serious complications have occurred.
Here, KapanLagi.com summarizes from various sources about the causes of high cholesterol in young people and effective preventive measures. Let's check out the complete review and take care of your health starting now, Monday, (4/7/2025)!
Consuming foods high in saturated fats, such as fried foods and fast food, can increase LDL levels in the body. A study from the American Heart Association shows that a diet rich in saturated fats accelerates cholesterol spikes.
A lack of fiber from vegetables, fruits, and whole grains can also worsen this condition. Therefore, limiting the consumption of fast food, fried foods, processed meats, and high-fat dairy products can be an important step in maintaining heart health.
Regular exercise helps control cholesterol levels (Image by tirachardz on freepik)
A lack of physical activity can slow down metabolism and trigger dangerous cholesterol buildup. However, research from the Mayo Clinic shows that regular exercise can increase HDL levels and lower LDL.
In fact, simple activities like walking for 30 minutes every day can help control cholesterol levels. By exercising, we not only maintain heart health but also keep an ideal weight for better overall health.
Smoking can accelerate plaque formation in the arteries and lower HDL levels, the good cholesterol. Meanwhile, excessive alcohol consumption can increase triglyceride levels, which poses a risk of high cholesterol.
However, there is good news for smokers who want to quit! Research from the National Institutes of Health reveals that quitting smoking can reduce the risk of atherosclerosis and improve heart health.
Familial hypercholesterolemia, a genetic condition that increases the risk of heart disease at a young age, affects 1 in 250 people. Therefore, for those with a family history of high cholesterol, regular check-ups are very important to prevent serious issues.
Lack of sleep triggers cholesterol and high blood pressure (Image by Vlada on pexels.com)
Stress that triggers a spike in cortisol can increase LDL and decrease HDL. Additionally, lack of sleep, especially under six hours a night, is at risk of causing high cholesterol and elevated blood pressure.
According to Sleep Health Journal, poor sleep is closely related to disturbances in fat metabolism. Therefore, maintaining sufficient and quality sleep is very important for heart health.
Visceral fat surrounding internal organs can increase LDL and triglyceride levels in the body. According to Harvard T H Chan School of Public Health, a weight loss of 5-10% can positively impact cholesterol levels.
Adopting a balanced diet and regular exercise is crucial in combating obesity. With these habits, you can optimally maintain heart health.
Birth control pills, anabolic steroids, and blood pressure medications can affect fat metabolism in the body. The American College of Cardiology emphasizes the importance of medical supervision when using them.
Consulting with a doctor before taking these medications is highly recommended to maintain the body's balance. By taking this step, you can minimize the risk of harmful side effects.
Low-fat foods to prevent cholesterol (Image on freepik.com)
To maintain heart health, choose foods low in saturated fats such as fish, nuts, and colorful vegetables. The American Heart Association recommends healthy fats from olive oil and avocados to boost good cholesterol (HDL).
Additionally, reducing the consumption of red meat and processed foods is a smart step to maintain cholesterol balance. With a healthier diet, the risk of heart disease can be reduced early on.
Exercising, such as cycling and swimming, is not only enjoyable but also beneficial for heart health. According to the Mayo Clinic, aerobic activity for 150 minutes per week can lower LDL and increase HDL.
In addition, regular exercise helps maintain an ideal weight, which is important for preventing high cholesterol. So, start moving and make exercise a part of a healthy lifestyle.
Quitting smoking can increase good cholesterol levels and lower the risk of heart disease. According to the National Institutes of Health, moderate alcohol consumption can also support heart health.
By avoiding both of these habits, you not only gain immediate benefits for your body, but it also becomes a long-term investment for better health in the future.
Relaxation techniques such as meditation and yoga can help alleviate stress that disrupts daily life. According to the American Psychological Association, deep breathing exercises can reduce the production of the stress hormone, cortisol, leading to a calmer mind.
In addition, quality sleep for 7-8 hours each night plays a crucial role in regulating fat metabolism and maintaining cholesterol levels. By adopting these habits, both mental and physical health can be better preserved.
The CDC recommends cholesterol screenings every 4-6 years, or more frequently for those with risk factors. Early detection allows for preventive measures before high cholesterol leads to serious complications.
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