High cholesterol has become one of the leading health concerns in today’s modern world. This condition arises when cholesterol levels in the blood exceed the normal threshold. If left untreated, cholesterol can accumulate in arterial walls and raise the risk of heart disease and stroke. Global health organizations report that millions die every year from complications linked to high cholesterol. For this reason, it is crucial to understand the normal range and the concrete steps to reduce it.
Medical data show that total cholesterol is considered normal below 200 mg/dL. Levels between 200–239 mg/dL are borderline high, while 240 mg/dL and above are classified as high. LDL, known as bad cholesterol, should ideally be below 100 mg/dL. Once it reaches 160 mg/dL or higher, the risk of heart disease rises sharply. HDL, often called good cholesterol, should be at 60 mg/dL or above since it helps protect arteries.
Indonesia’s Ministry of Health highlights the importance of regular cholesterol screenings, especially for people over 30. A simple laboratory test can provide a clear picture of a person’s lipid profile, covering total cholesterol, LDL, HDL, and triglycerides. With this information, doctors can recommend diet adjustments, lifestyle changes, or prescribe medication when needed.
Diet Shapes the Risk
Daily diet plays the most significant role in cholesterol management. Foods high in saturated fat, such as fried snacks, fast food, creamy coconut dishes, fatty meat, organ meat, and excess egg yolks, are proven to increase LDL. In contrast, soluble fiber from whole grains, fruits, vegetables, and legumes helps reduce bad cholesterol.
A study published in the American Heart Association journal showed that a high-fiber diet could lower LDL by up to 10 percent in just three months. Fatty fish such as salmon and sardines also provide omega-3, which is beneficial for heart health.
The Role of Gym in Reducing Cholesterol
Exercise, including gym workouts, plays a vital role in lowering cholesterol. Regular physical activity reduces LDL and triglycerides while increasing HDL. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous activity.
Cardio workouts like running, cycling, and swimming effectively burn blood fats. Strength training at the gym is equally important. Research from Harvard Medical School found that resistance training significantly raises HDL when practiced consistently. Combining cardio and gym workouts delivers a double benefit for improving lipid profiles.
Fitness trainer Aditya Rahman told Olam News that many of his clients experienced improved cholesterol levels after following a combined workout program. “Those who consistently do strength training and cardio often see HDL increases within three months. Some even reduce their cholesterol medication after consulting with their doctor,” he said.
Additional Steps to Reduce Risk
Beyond diet and exercise, other measures are key to lowering cholesterol. Maintaining a healthy weight is essential. Studies reveal that losing 5–10 percent of body weight can significantly lower total cholesterol.
Quitting smoking also has a strong impact. Smoking reduces HDL, making arterial blockages more likely. Alcohol should be limited as well since excessive intake increases triglycerides. Stress management through meditation, adequate sleep, or recreational activities also supports a balanced metabolism.
In certain cases, lifestyle changes alone are not enough. Doctors may prescribe statins, gemfibrozil, or ezetimibe to lower cholesterol. These drugs must only be used under medical supervision.
Olam News observes a growing awareness among the public regarding the importance of healthy living in preventing degenerative diseases. This awareness is reflected in the rising interest in regular exercise, including gym workouts. The trend is no longer confined to major cities but is gradually spreading to smaller regions.
In conclusion, high cholesterol is not a life sentence. With a healthy diet, regular workouts including gym training, weight control, and medical checkups, the risks can be greatly reduced. People must take action now to safeguard their heart health in the future.
Read more related coverage on Olam News about heart-healthy diets and find additional insights to stay healthy.
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