Dyslipidemia is a condition that refers to disorders in fat metabolism in the body, involving components such as cholesterol and triglycerides. Etymologically, this term consists of two parts: “DIS” which means wrong or disorder, and “LIPID” which refers to fat, including cholesterol and triglycerides.
In the context of fat metabolism, there are several important components that need to be understood, including:
Total cholesterol: This is a general term often referred to as “cholesterol” in everyday conversation.
Triglycerides: Another type of fat found in the blood that serves as a source of energy for the body.
Bad cholesterol (LDL): Cholesterol that can build up on artery walls and increase the risk of heart disease.
Good cholesterol (HDL): Cholesterol that helps clear bad cholesterol from the blood and also protects the body from heart disease.
Dyslipidemia can cause various health problems if left untreated, such as an increased risk of heart disease and stroke. Therefore, it is important to maintain a balanced level of fat in the body in order to stay healthy.
Normal Values
To obtain accurate results in fat level tests, it is important to fast for 8-10 hours before the test. After understanding this step, here are the normal and optimal values for several types of fat in the blood:
1. Total Cholesterol
Normal: <200 mg/dL
Optimal (better): <150 mg/dL
2. Trigliserid
Normal: <200 mg/dL
Optimal: <150 mg/dL
3. LDL (Bad Cholesterol)
Normal: <150 mg/dL
Optimal: <130 mg/dL
4. HDL (Good Cholesterol)
Men: >40 mg/dL
Women: >50 mg/dL
Maintaining blood fat levels within the normal or optimal range is very important for supporting heart and blood vessel health.
The following values indicate blood fat levels that are outside the normal range:
High Total Cholesterol: > 200 mg/dL (more than 200 mg/dL)
High Triglycerides: > 200 mg/dL (more than 200 mg/dL)
High LDL Cholesterol (Bad Cholesterol): > 150 mg/dL (more than 150 mg/dL)
Low HDL Cholesterol (Good Cholesterol): < 40 mg/dL
The Dangers of Dyslipidemia
The buildup of fat, including cholesterol and triglycerides, on the walls of blood vessels can cause narrowing and blockage of blood vessels, a condition known as atherosclerosis. This can lead to tissue death in vital organs such as the heart, brain, or even the eyes.
The following are specific impacts that may occur:
In the heart: Causes coronary heart disease, which can lead to a heart attack.
In the brain: Causes a stroke, which is an interruption of blood flow to the brain.
In the eyes: Causes sudden blindness (although this is rare).
This condition can be fatal if left untreated, and can even lead to death. Therefore, maintaining healthy blood fat levels through a healthy lifestyle and regular checkups is very important.
Risk Factors for Dyslipidemia
Dyslipidemia can be influenced by various factors that increase the risk of fat metabolism disorders. These factors are as follows:
Age: Risk increases in people over 55 years of age.
Gender: Men have a higher risk than women.
Smoking: Smoking contributes to increased levels of bad fats in the blood.
Lack of Physical Activity: A sedentary lifestyle can worsen fat metabolism.
Diabetes: Significantly disrupts fat metabolism.
Obesity: Triggers fat accumulation in the blood.
Hypertension: High blood pressure is often associated with dyslipidemia.
Genetic Factors: Fat metabolism disorders can be inherited from family members.
Family History: Having family members with dyslipidemia increases the risk.
Psychological Stress: Stress can affect overall body metabolism.
Alcohol Consumption: Alcoholic beverages can increase triglyceride levels.
Coffee Consumption: Excessive coffee can affect fat metabolism.
Unhealthy Diet: Foods high in sugar, fat, and excess calories increase the risk of dyslipidemia.
Managing these risk factors through a healthy lifestyle, such as a balanced diet, regular physical activity, and avoiding bad habits, is very important for preventing dyslipidemia.
Symptoms of Dyslipidemia
Dyslipidemia, characterized by high cholesterol or triglycerides, often does not show any specific symptoms. However, some people may experience the following complaints:
Aches and pains: Mainly in certain parts of the body, such as the back or legs.
Stiff neck: Stiffness or discomfort in the neck area.
Tingling: A numb or prickly sensation, usually in the hands or feet.
Asymptomatic: In many cases, dyslipidemia does not show any signs until serious complications arise, such as heart disease or stroke.
Because the symptoms are often unclear, regular cholesterol and triglyceride level checks are very important for detecting dyslipidemia early on.
Efforts to Control Dyslipidemia
Dyslipidemia can be controlled through non-drug or drug approaches, depending on its severity. Here are the steps that can be taken:
1. Non-Drug Approach
Adopting a healthy diet, such as:
Reduce consumption of saturated and trans fats.
Eat more fiber, vegetables, fruits, and whole grains.
Limit intake of sugar and high-calorie foods.
Exercise or Physical Activity:
Regular physical activity such as brisk walking, jogging, or cycling for at least 30 minutes a day, 5 times a week.
2. Medicines
If non-drug approaches are not sufficient, your doctor may prescribe medications such as:
Statins: To lower LDL cholesterol levels.
Fibrates: To reduce triglyceride levels.
Niacin or omega-3 fatty acids: To increase HDL levels.
The combination of these two approaches often provides the best results in controlling dyslipidemia and preventing serious complications. Consult your doctor to determine the most appropriate course of action.
Diet Tips
Managing your diet is one of the most important steps in controlling your blood fat levels. Here are some recommended dietary guidelines:
1. Reduce Consumption of Animal Products
Limit consumption of foods high in cholesterol and saturated fat, such as:
Brain and offal.
Egg yolks.
Fatty red meat (beef, goat, pork).
Other animal fats.
2. Increase Consumption of Fresh Fish
Fresh fish is a good source of protein and contains antioxidants and omega-3 fatty acids.
Recommendation: Eat fresh fish 2-3 times per week to help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
3. Reduce your Consumption of Pure Carbohydrates
Pure carbohydrates can increase triglyceride levels in the blood. Avoid foods such as:
Sugar and honey.
Sweet foods such as soy sauce, shredded beef, beef jerky, and chocolate.
4. Increase Fiber Intake
Foods rich in water-soluble fiber can help lower cholesterol.
Chayote, eggplant, oyong, radish.
Fruits such as melon, watermelon, star fruit, and guava.
Other Sources of Water Soluble Fiber:
Agar-agar, seaweed, palm fruit, and grass jelly.
5. Soy Milk Consumption
Soy milk is a healthy alternative to regular milk because it is low in saturated fat and contains protein that helps lower cholesterol levels.
6. Cook with a Little Oil or Fat
Choose healthier cooking methods to reduce the use of oil or fat, such as:
Sauté with a little oil.
Boil, simmer, roast, or steam.
Recommended Foods for Dieting
To help control blood fat levels, here is a list of foods recommended in a healthy diet:
1. Sources of Carbohydrates
Consume adequate amounts of carbohydrates from high-fiber sources, such as:
Rice (in sufficient quantities).
High-fiber bread.
Sweet potatoes, potatoes, cassava.
Cereal.
2. Sources of Protein
Choose low-fat proteins to help maintain cholesterol levels, such as:
Fresh fish.
Skinless chicken.
Egg whites.
Tempeh, tofu, nuts.
Soy milk, low-fat milk, yogurt, and low-fat cheese.
3. Sources of Fiber
Fresh fruits and vegetables are an important source of fiber, whether consumed whole or in the form of fresh juice.
4. Healthy Oil
Use oils with healthy fats for cooking, such as:
Olive oil.
Rice bran oil.
Canola oil.
Sunflower, corn, sesame, and soybean oils.
Consuming these foods in moderation can help maintain normal cholesterol and triglyceride levels, while supporting overall health.
Physical Exercise (Sports)
Research shows that regular physical exercise or sports provide many benefits for controlling dyslipidemia, including:
Lowering Triglycerides: Helps reduce blood fat levels.
Lowering Total Cholesterol: Improves overall lipid profile.
Lowering Bad Cholesterol (LDL): Helps prevent fat buildup in blood vessels.
Increasing Good Cholesterol (HDL): Supports healthy blood vessel function.
Weight Loss: Helps control weight, which is a risk factor for dyslipidemia.
Choose a sport that you can do consistently and that suits your physical abilities. Consult which diet and sport plan suit you best with Altius Hospitals!