What Are the Symptoms of Hyperlipidemia, What Should Not Be Eaten, And What Should Be Eaten
Hyperlipidemia is one of the non-communicable diseases (NCDs). This group of diseases is often caused by the accumulation of careless lifestyle behaviors over a long period of time. As a result, it is a popular disease with a high number of patients worldwide. In addition, hyperlipidemia is a risk factor that causes many other critical illnesses, especially coronary artery disease (CADs). This awareness has led many people to pay more attention to their health, adopting habits such as healthy eating, regular exercise, and adequate rest. Behavior change, including controlling the quantity and types of fats in food, play an important role in controlling and reducing blood fat to within standard ranges. Today, we would like introduce you to hyperlipidemia—the starting point of many critical illnesses—to help you understand and prepare for possible risks in the future.
What Is Hyperlipidemia?
Causes of Hyperlipidemia
Symptoms of Hyperlipidemia
Groups at Risk of Hyperlipidemia
Is Hyperlipidemia Dangerous?
Methods for Treating and Reducing Blood Lipid Levels
Foods to Eat When Having Hyperlipidemia
Foods to Avoid When Having Hyperlipidemia
What Is Hyperlipidemia?
Hyperlipidemia is a condition where the body has elevated levels of fats in the blood. These blood lipids consist of:
1. Cholesterol
Cholesterol is a type of fat produced by the liver and intestines, and it can also be obtained from certain foods, especially animal fats. Cholesterol helps synthesize hormones and is an essential component of various cells in the body. There are two main types of cholesterol:
- Hight density lipoprotein (HDL) often known as “good cholesterol” works by capturing excess fats in the arteries and transporting them to the liver. A high HDL level reduces the risk of artery-clogging or atherosclerosis. Normal HDL levels should be over 40 mg/dL for men and over 50 mg/dL for women.
- Low density lipoprotein (LDL) commonly referred to as “bad cholesterol” transports fats to different body parts through the arteries. Excessive LDL can cause fat deposits on artery walls, leading to narrow and hardened arteries, which obstructs blood flow and is a major cause of atherosclerosis. Normal LDL levels should be between 100–130 mg/dL for both men and women.
2. Triglycerides
Triglycerides are another type of fat produced by the body from carbohydrates or directly consumed through fatty foods. Triglycerides are stored in the body as an energy reserve, but excessive storage can lead to high blood lipid levels. Normal triglyceride levels should not exceed 150 mg/dL for both men and women.
Causes of Hyperlipidemia
There are various factors contributing to high blood lipid levels, including:
Causes Related to Behavior and Lifestyle
- Poor Diet: Unhealthy eating habits are a primary cause of hyperlipidemia. Overeating, consuming high-sugar foods, or eating foods rich in saturated and trans fats (such as animal fats, coconut milk, dairy products, eggs, butter, fast food, and fried foods) can increase cholesterol levels in the body.
- Smoking or Inhaling Cigarette Smoke: Cigarettes damage arterial walls, increasing the likelihood of fat buildup, and reduce HDL (good cholesterol) levels.
- Excessive and Regular Consumption of Alcohol: Alcohol is a group of beverages that, when consumed, will not be used by the body. As a result, it is converted into fat that accumulates in the body.
- Lack of Exercise or Physical Activity: Exercise boosts energy metabolism, reduces cholesterol, and stimulates the production of HDL (high density lipoprotein) or good cholesterol in the body.
Medical Conditions and Other Factors
- Overweight or Obesity: This encompasses individuals with a Body Mass Index (BMI) of 30 or above. Due to fat accumulation so excessive that the body cannot metabolize, this group is prone to hyperlipidemia.
- Diabetes: High blood sugar raises LDL (low density lipoprotein) or bad cholesterol, lower HDL (high density lipoprotein) or good cholesterol, and damages arterial linings.
- Polycystic ovarian syndrome (PCOS): This condition can lead to elevated triglyceride levels.
- Kidney Disease: Individuals with chronic kidney disease often have a high level of LDL (low density lipoprotein) or bad cholesterol.
- Hypothyroidism: Low thyroid hormone levels can increase cholesterol and lead to artery blockages.
- Genetic Disorders: May impair fat metabolism.
- Age: As people age, the liver's ability to remove LDL (low density lipoprotein) or bad cholesterol declines, resulting in increasing risks of a high cholesterol level.
- Medication Side Effects: Certain medications, such as anti-inflammatories, steroids, diuretics, and birth control pills, can raise triglycerides and cholesterol if taken regularly, contributing to high blood lipid levels.
Symptoms of Hyperlipidemia
Typically, high blood lipid levels do not present with clear, noticeable symptoms, and can only be detected through blood tests measuring lipid levels. Therefore, the condition is often hard to observe directly. Most symptoms relate to complications, especially those caused by blocked arteries, such as chest pain lasting more than 20 minutes, sweating, hypothermia, nausea, vomiting, dizziness, fainting, shortness of breath, breathing difficulties, sharp stomach pain around the epigastric area, and pain radiating to the jaw or shoulder.
Groups at Risk of Hyperlipidemia
- Individuals aged 35 and older
- Individuals with high body weight
- Regular smokers or heavy alcohol consumers
- Individuals with a family history of heart disease
- Individuals with the following health conditions:
- Diabetes
- Pancreatic disease
- Kidney disease
- Polycystic ovarian syndrome
- Hypothyroidism
- Bile duct inflammation
- Sleep apnea
- Heart disease
- Obesity
- Individuals taking medications such as:
- Anti-inflammatory medications
- Steroids
- Birth control pills
- Diuretics
- HIV medications
If you are concerned or have behaviors that increase the risk of hyperlipidemia, it is advised to consult a doctor for appropriate diagnosis and treatment to prevent potential life-threatening risks.
Is Hyperlipidemia Dangerous?
The most dangerous aspect of hyperlipidemia is typically the buildup of fatty deposits on artery walls, which can lead to narrowed or clogged arteries, causing complications and serious diseases such as:
- Ischemic Stroke: Fat accumulation in arteries can narrow blood vessels, reducing their elasticity and efficiency in transporting blood.
- Coronary Artery Disease: Cholesterol or other substances can accumulate in arteries, leading to coronary heart disease or blockages that hinder blood flow. If the heart cannot pump blood and oxygen effectively, it may result in a heart attack or other life-threatening conditions.
- Sudden Cardiac Arrest: This often results from sudden lack of blood flow to heart muscles due to fat and calcium buildup, potentially leading to stroke, paralysis, or even death.
- Peripheral Artery Disease: Excessive blood lipid levels can obstruct blood flow to the heart and brain.
- Kidney Failure: While hyperlipidemia is not a direct cause, it is another factor that accelerates kidney failure in individuals with diabetes or high blood pressure.
- Fatty Liver Disease: The liver is responsible for lipid metabolism and elimination. If the blood lipid level is more than the liver can eliminate, it may build up at the liver, leading to fatty liver disease. This can over time progress to cirrhosis and liver failure.
Methods for Treating and Reducing Blood Lipid Levels
For treating hyperlipidemia, doctors may suggest lifestyle modifications along with medication, as hyperlipidemia is often associated with dietary habits. To reduce hyperlipidemia, consider the following adjustments:
Regular Exercise
Regular exercise helps burn calories and stimulates the production of HDL (high-density lipoprotein) or good cholesterol, which transports fats from cells to the liver for breakdown and elimination. Increasing HDL can reduce plaque buildup within arteries. Aim for at least 30 minutes of exercise, 3–5 days a week.
Dietary Behavior Adjustment
- Limit saturated fats, which are found in red meats, processed meats, and dairy products.
- Avoid trans fats, which are products of hydrogenated vegetable oils that stabilize oils for a longer shelf life.
- Increase omega-3 fatty acids. These polyunsaturated fats can raise HDL (high-density lipoprotein) or good cholesterol levels, reduce LDL (low-density lipoprotein) or bad cholesterol levels, and lower triglycerides, which increase blood lipid levels.
- Increase soluble fiber intake. This fiber helps reduce blood sugar and cholesterol absorption in the bloodstream.
- Increase protein intake. Sufficient protein intake helps repair body tissues and strengthens muscles. Consuming adequate protein alongside regular exercise over the long term not only builds muscle but also helps burn calories and fat, thereby reducing blood lipid levels and lowering the risk of hyperlipidemia. However, dietary adjustments should be guided by a specialist doctor to align with individual health conditions, existing diseases, or complications, and lifestyle.
Avoid Smoking
Smoking raises levels of LDL (low-density lipoprotein), or bad cholesterol, and lowers HDL (high-density lipoprotein), or good cholesterol.
Avoid Drinking Alcohol
Frequent and excessive alcohol intake raises triglyceride levels. Alcohol metabolism also reduces fat-burning efficiency. Therefore, to reduce blood lipid levels, it is advisable to drink alcohol in moderation.
Manage Stress
When stressed, the body produces cortisol. In individuals with chronic stress, this can lead to higher LDL (low-density lipoprotein) or bad cholesterol production. Managing stress can help lower blood lipid levels. This can be done through relaxing activities or consulting a mental health professional alongside lifestyle changes for more effective blood lipid reduction.
Foods to Eat When Having Hyperlipidemia
"Which foods are best when having hyperlipidemia?" is a common question, as dietary choices play a crucial role in managing and lowering blood lipid levels. Foods recommended for people with hyperlipidemia are as follows:
For Individuals with High Cholesterol
Lean meats or skinless cuts
Fish, especially sea fish
Egg whites
Polyunsaturated fats (PUFAs) such as soybean oil, sunflower oil, safflower oil, and corn oil can help reduce cholesterol.
Monounsaturated fats (MUFAs) such as canola oil, rice bran oil, and peanut oil, or foods such as peanuts, peanut butter, and nuts.
Whole or minimally processed grains, especially oats, which are high in soluble fiber that helps reduce cholesterol.
Regularly consume vegetables and fruits. For individuals with diabetes, consult a specialist about suitable daily portions.
Beans and bean products
Drink low-fat or fat-free milk and dairy products.
For Individuals with High Triglycerides
Whole grains and minimally processed grains such as brown rice and whole-wheat bread
Fruits that are low in sugar and high in fiber
Moderate amounts of rice, starchy foods, taro, or carbohydrates
Lean meats such as fish, chicken breast, and lean pork
Sweets in moderation, but with low sugar content, such as boiled mung beans or soy milk puddings, and consumed sparingly
Foods to Avoid When Having Hyperlipidemia
People with hyperlipidemia need to be cautious about their food choices, as an improper diet can worsen fat accumulation. Foods to avoid or abstain from are as follows:
For Individuals with High Cholesterol
Fatty cuts of meat or meat with skin, such as pork rinds, chicken wings, and pork belly
Animal organs such as brain, liver, and stomach
Animal egg yolks such as fish roe, shrimp fat, and eggs (limit to three per week)
Saturated fats, including palm oil, coconut oil, and coconut milk
Foods high in trans fats, such as butter, margarine, baked goods, and pastries
For Individuals with High Triglycerides
Highly sweet desserts such as traditional Thai desserts
Baked goods or pastries, such as cakes, cookies, and sweet-filled breads
Fruits high in sugar, such as durian, longan, sapodilla, custard apple, and jackfruit
Avoid or reduce sugar in cooking
Alcohol, soft drinks, and sugary beverages
Fried foods such as deep-fried dough sticks, omelets, and fried bananas
Foods containing coconut milk, such as coconut milk curries or coconut milk-based desserts
Hyperlipidemia is a silent threat that can have life-threatening consequences. Reducing this risk through lifestyle management—healthy eating, adequate rest, and regular exercise—yields long-term benefits, as maintaining good health is essential for improving everyone’s quality of life.
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Sources: Retrieved on 17 October 2024
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