High Cholesterol Danger? Learn the Normal Levels, Testing, and How to Lower It!

Many people frequently face the problem of high cholesterol in their daily lives, and total cholesterol is a key component of routine health check-ups. But what exactly is total cholesterol? And what should you do if your levels are high? This article will explain what normal cholesterol levels are, how to test for them, and practical methods to lower your cholesterol daily.
 

What is Total Cholesterol?

High-density lipoprotein (HDL), low-density lipoprotein (LDL), and triglycerides collectively make up total cholesterol. These lipid molecules are crucial components of the body, essential for forming and maintaining cell membranes. They play a vital role in strengthening and maintaining vascular health. Additionally, total cholesterol is necessary for producing hormones, bile for digestion, and vitamin D. Here’s a closer look at these three cholesterol components:
 

High-Density Lipoprotein (HDL)

High-density lipoprotein (HDL), commonly known as "good cholesterol," helps remove excess cholesterol from the bloodstream by transporting it to the liver, where it is broken down and excreted through bile and the intestines. Higher levels of HDL are beneficial to the body, as they help keep blood vessels clear, reduce the risk of heart disease, and provide antioxidant and anti-inflammatory effects.
 

Low-Density Lipoprotein (LDL)

Low-density lipoprotein (LDL), commonly referred to as "bad cholesterol," transports cholesterol from the liver to various parts of the body for cell use. However, high levels of LDL can be harmful to the body, increasing the risk of cardiovascular diseases. Excess LDL can lead to atherosclerosis, which is the buildup of cholesterol in the arteries, causing them to harden and narrow. This can result in blood vessel diseases in different parts of the body, potentially leading to conditions such as heart attacks, strokes, and even fatal outcomes.
 

Triglycerides (TG)

Triglycerides (TG) are lipid molecules composed of one glycerol molecule and three fatty acids. They play a crucial role in the human body, primarily functioning as a source and storage of energy. When we consume more calories than needed, the excess is converted into triglycerides and stored in fat cells for future use. However, elevated levels of triglycerides in the blood can increase the risk of cardiovascular diseases, including chronic health issues such as heart disease and stroke.
 

What is the normal range for total cholesterol?

So, how can you determine if your total cholesterol level is too high? The following table shows the standard values for cholesterol, which can help assess whether your cholesterol levels are normal.
 

Total Cholesterol Normal Range

How to Measure Total Cholesterol?

Total cholesterol levels are crucial indicators in lipid health checks. Regularly measuring total cholesterol helps assess risks like heart attacks and strokes, enabling better management of your own and your family's health. You can get tested at major hospitals through private health screenings or use at-home testing devices to monitor total cholesterol levels, ensuring consistent health management.
 

1. Hospital Private Health Check-ups

Major hospitals offer health examinations where you can privately test total cholesterol, high-density lipoprotein (HDL), and low-density lipoprotein (LDL) levels. Some hospitals provide online appointment scheduling and payment services, but you must visit in person for blood tests. The examination reports typically take several working days to process, which can be time-consuming and inconvenient.
 

2. At-Home Monitoring Devices

You can monitor your total cholesterol levels conveniently and quickly using at-home cholesterol monitoring devices. It's recommended to choose devices with medical device certifications and carefully follow the user manual for proper operation to manage your health effectively.
BeneCheck Total Cholesterol Monitoring System, manufactured in Taiwan, is ISO 13485 and CE certified medical device. It accurately measures total cholesterol levels in the capillary blood. Simply insert the test strip into the device for a blood test, and within seconds, the device displays your total cholesterol value. It's compact in size, making it convenient for home use or travel. With Bluetooth capability, it can sync with the BeneCheck Multi-Function Monitoring App to record and track data changes.
 

Causes of High Total Cholesterol

High total cholesterol can affect individuals regardless of age or gender and is heavily influenced by lifestyle habits. Factors such as excessive intake of trans fats, consumption of high-cholesterol foods, lack of physical activity, and conditions like diabetes can contribute to elevated levels. Below, we'll detail the reasons behind high total cholesterol.
 

1. Excessive Trans Fat Intake

Approximately 30% of cholesterol in the body comes from trans fats and saturated fatty acids found in food. Consuming excessive amounts of animal-based or high-fat foods can lead to high total cholesterol. Examples include processed meats, pork belly, and cakes, which are high in oils. Organ meats such as pig brains, cow brains, and liver contain the most cholesterol and can also elevate total cholesterol levels.
 

2. Smoking and Alcohol Abuse

Unhealthy lifestyle habits can also affect total cholesterol levels. Smoking introduces chemicals that decrease the concentration of good cholesterol (HDL) while increasing bad cholesterol (LDL) and damaging blood vessel walls, potentially raising triglyceride levels. Excessive alcohol consumption can rapidly increase LDL cholesterol levels, contributing to high total cholesterol.
 

3. Lack of Exercise

Insufficient physical activity prevents the increase of high-density lipoprotein (HDL) cholesterol and the metabolism of low-density lipoprotein (LDL). Inadequate exercise intensity or improper exercise methods can also prevent reductions in total cholesterol levels.
 

4. Impact of Diseases

Certain genetic conditions like familial hypercholesterolemia can lead to high cholesterol levels. Additionally, individuals with diabetes, kidney disease, liver disease, hypothyroidism, advanced age, or cardiovascular diseases may experience insufficient cholesterol metabolism, resulting in elevated cholesterol levels.
 

High Risks Associated with High Total Cholesterol

High total cholesterol levels can lead to harmful deposits in blood vessels, causing conditions like arteriosclerosis and hypertension, which pose serious health risks such as stroke, hypertension, myocardial infarction (heart attack), heart disease, and diabetes. Below, we'll detail these diseases, emphasizing the importance of monitoring cholesterol levels for better health.
 

1. Stroke

Elevated cholesterol levels can lead to vascular issues in the brain, resulting in either blockages or ruptures of cerebral blood vessels, leading to ischemic stroke or hemorrhagic stroke, commonly known as a stroke. Research indicates that every 39 mg/dL increase in LDL cholesterol raises the risk of ischemic stroke by 25%.
 

2. Hypertension

Accumulation of cholesterol on blood vessel walls can lead to arteriosclerosis, narrowing the arteries and increasing the risk of hypertension.
 

3. Heart Disease

High total cholesterol contributes to the buildup of plaque in blood vessels, causing them to lose elasticity, harden, and narrow, which can lead to various cardiovascular diseases. If the coronary arteries around the heart also harden, it can result in insufficient oxygen and nutrients reaching the heart, leading to angina.
 

4. Myocardial Infarction (Heart Attack)

High cholesterol levels contribute to arterial hardening, particularly in the coronary arteries around the heart, increasing the risk of heart attack.
 

5. Diabetes

Cholesterol levels are closely related to insulin in the body. Diabetics are more prone to high blood lipids, as poor blood sugar control can lead to increased levels of LDL. Therefore, individuals with diabetes often experience elevated total cholesterol levels as well.
 

How to effectively lower total cholesterol?

So, how can you effectively lower high cholesterol levels? You can adjust your diet and lifestyle by consuming foods low in cholesterol, engaging in regular exercise, maintaining a regular sleep schedule, and undergoing regular check-ups. Below, we will detail methods to reduce cholesterol levels effectively.
 

Dietary Control with Low-Cholesterol Foods

Reduce intake of high-cholesterol and saturated fat foods such as animal organs, red meat, cakes, butter, lard, cream, etc. Instead, consume foods known to lower cholesterol and triglycerides, such as beans and nuts, rich in fiber, protein, minerals, and unsaturated fats, promoting cardiovascular health. Vegetables and fruits, especially dark green ones, are rich in fiber, antioxidants, and low in calories, aiding in cholesterol reduction while providing eye protection and anti-inflammatory benefits. Green tea and oolong tea, rich in polyphenols, can increase good cholesterol (HDL) and inhibit cholesterol absorption in the colon, contributing significantly to lowering total cholesterol.
 

Regular Exercise

Engaging in regular aerobic exercise enhances blood circulation, converting fats in blood vessels into energy and reducing excess cholesterol in the body. Recommended activities include 30 minutes of jogging or swimming daily, accumulating at least 150 minutes of exercise per week, improving cardiovascular and pulmonary functions for overall health benefits.
 

Maintaining Normal Sleep Patterns

Adequate sleep of at least 7 hours nightly promotes physical health and well-being. Avoiding smoking and excessive alcohol consumption is crucial, as smoking damages blood vessel walls, lowers good cholesterol (HDL), raises triglycerides, and increases risks of vascular hardening and related cardiovascular diseases.
 

Regular Cholesterol Monitoring

In addition to maintaining a healthy diet and lifestyle, regular monitoring of cholesterol levels is essential. Early detection of abnormal levels allows timely medical intervention. Utilizing tools like the BeneCheck Total Cholesterol Monitoring System at home provides quick and convenient monitoring of cholesterol levels, ensuring proactive health management for yourself and your family.
 

Conclusion

High cholesterol is a prevalent health concern for many individuals today. It is advisable to avoid foods high in cholesterol and maintain regular exercise and a healthy lifestyle. Additionally, regular cholesterol monitoring is crucial. BeneCheck Total Cholesterol Monitoring System offers convenient at-home monitoring, providing accurate cholesterol measurements with a small blood sample. It is portable and certified with ISO quality assurance, and holds medical device certifications from the EU and Taiwan, ensuring a reliable and reassuring product. For cholesterol testing needs, feel free to contact BeneCheck, where dedicated professionals are ready to assist you!

Reference
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