Managing Hyperlipidemia: Lifestyle changes, healthy food choices, reducing cholesterol, and using supplements for improvement.

High cholesterol levels can occur even in individuals with normal or low body weight.

Excessive levels of lipids in the blood can lead to the narrowing of blood vessels and the occurrence of conditions such as angina and heart attack.

Avoid consuming foods with high fat content, especially those with high levels of saturated fatty acids.

Choose lean meat options and remove the skin when consuming poultry.

Limit the consumption of butter or opt for lower amounts.

Foods containing trans fatty acids, such as snacks and fried foods, are harmful to vascular health as they oxidize cholesterol and cause inflammation.

Excessive consumption of refined carbohydrates like white rice, noodles, and bread can lead to elevated levels of neutral fats and cholesterol in the blood.

It is advisable to reduce processed food intake and consume carbohydrates within 65% of daily energy intake, while being mindful of not excessively reducing carbohydrate intake to avoid negative health effects.

Consider opting for freeze-dried coffee with lower levels of cholesterol-inducing compounds.

🍵 Drinking filtered coffee or fermented coffee like Luwak coffee is recommended to reduce the risk of high cholesterol.

☕ Hand-drip coffee is a good option for coffee drinkers as it reduces the risk of cardiovascular problems compared to sugary instant coffee.

🥥 While coconut oil was believed to lower bad cholesterol and improve good cholesterol, recent studies suggest that using olive oil or avocado oil is a better choice for cardiovascular health.

🥑 Using avocado oil instead of coconut oil can be beneficial for cholesterol levels.

🍬 Excessive sugar consumption can lead to the formation of arterial plaque and negatively impact cholesterol.

🧪 High residual cholesterol levels in young individuals increase the risk of developing diabetes.

🩺 Even after treatment for lipid disorders and fasting blood sugar, individuals with high residual cholesterol levels still face a higher risk of developing diabetes.

📚 Managing residual cholesterol is important for both cardiovascular diseases and diabetes.

🍽️ To manage residual cholesterol, reduce intake of high-fat foods, limit trans fat consumption, and restrict carbohydrate intake.

🏋️ In addition to dietary changes, regular exercise for at least 30 minutes, 4 times a week is crucial.

:muscle: Exercise can help reduce triglyceride levels and alleviate the burden of exercise for individuals with high triglycerides.

:herb: Taking omega-3 can improve blood triglyceride levels, but its effectiveness varies among individuals.

:pill: Supplementing with policosanol, a component derived from sugar cane, may be beneficial for individuals with high cholesterol.

🩺 If you have health concerns such as high blood pressure and blood sugar levels, it is important to visit a doctor for guidance rather than relying solely on dietary supplements.

🍎 To manage cholesterol levels, a combination of a healthy diet and exercise is necessary. It is important to be mindful of saturated fats, carbohydrates, and other factors such as coffee, coconut oil, and sugar intake.

🏋️‍♂️ For exercise, aerobic activities and the possible inclusion of supplements containing omega-3 or policosanol can help improve cholesterol levels.