Why has hyperlipidemia increased so dramatically? Our dietary habits are the problem
In recent years, the number of patients with hyperlipidemia has increased rapidly. In fact, the number of patients visiting hospitals has become so overwhelming that some refer to it as a 'crisis.' Medically, hyperlipidemia is called dyslipidemia, a condition in which triglycerides and cholesterol levels in the blood are abnormally high, increasing the risk of cardiovascular and cerebrovascular diseases. The most frequently cited cause of the surge in hyperlipidemia is changes in our eating habits. Modern lifestyles, marked by excessive consumption of high-fat and high-calorie foods along with a lack of exercise, are major contributors. Poor eating habits can damage blood vessels, and in severe cases, may be life-threatening. We must recognize the seriousness of hyperlipidemia and find concrete ways to prevent it.
Why has the number of patients with hyperlipidemia exploded?
In the last five years, the number of hyperlipidemia patients has increased noticeably. According to the Health Insurance Review and Assessment Service, in 2023, 3.04 million people visited hospitals for hyperlipidemia. This is an increase of 38.4% compared to 2019, and the rate of increase far exceeds that of hypertension or diabetes patients over the same period. This phenomenon is closely related to our dietary habits. The increase in the consumption of high-fat, high-calorie foods like fast food and delivery meals, combined with chronic lack of exercise, has resulted in a rapid rise in the number of hyperlipidemia patients.
The impact of poor eating habits on blood vessels
If left untreated, hyperlipidemia can lead to serious diseases. One particularly concerning condition is atherosclerosis, in which fats accumulate in the arteries, causing them to narrow or become blocked. If this worsens, blood clots can form, leading to life-threatening conditions such as myocardial infarction or stroke. Myocardial infarction, a condition in which oxygen supply to the heart is cut off, can be fatal if not treated promptly. Stroke, on the other hand, occurs when blood flow to the brain is interrupted, posing a severe threat to life and often leading to serious long-term consequences. Allowing hyperlipidemia to go untreated significantly increases the risk of these diseases.
Why are high-calorie meals and lack of exercise dangerous?
Modern high-calorie, high-fat meals are one of the main causes of worsening hyperlipidemia. Diets heavy in meat, processed meats, cheese, and fried foods drastically raise cholesterol levels in the body. Those who frequently consume high-calorie meals but lack exercise are especially at risk. When the body fails to use the consumed fats for energy due to inactivity, they accumulate, exacerbating hyperlipidemia and potentially leading to obesity. The combination of poor dietary habits and lack of exercise is a gateway not only to hyperlipidemia but also to chronic diseases such as hypertension and diabetes.
The dangers of excessive carbohydrate intake and healthy alternatives
Not only high-fat foods but also excessive consumption of carbohydrates negatively affects hyperlipidemia. In particular, foods made from white flour, such as bread and noodles, raise triglyceride and cholesterol levels in the blood. A carbohydrate-heavy diet increases insulin resistance and promotes fat accumulation in the body. To prevent this, it is important to reduce carbohydrate intake and opt for healthier alternatives like whole grains. Whole grains and mixed grains help reduce fat storage in the body and protect blood vessels in the long term. Additionally, it is essential to consume foods rich in unsaturated fatty acids. Foods like beans, nuts, and plant-based oils such as olive oil help regulate cholesterol levels in the blood and protect blood vessel health.
The importance of vegetables and dietary fiber
When consuming foods high in carbohydrates and fats, it is important to eat vegetables rich in dietary fiber. Dietary fiber inhibits fat absorption, aids digestion, and helps reduce blood triglycerides and cholesterol levels. In particular, dietary fiber delays fat absorption in the intestines, lowering cholesterol levels in the body. Fresh vegetables are most beneficial when consumed in their natural state, as they offer the maximum health benefits without processing. To protect blood vessel health, it is essential to balance a meat- and carbohydrate-based diet with an adequate intake of vegetables.
The importance of exercise and weight management
Improving your diet alone is not enough to prevent and manage hyperlipidemia; regular exercise and weight management are also essential. Exercise helps the body use fat as fuel, reducing cholesterol and triglyceride levels in the blood. Aerobic exercise, in particular, is highly effective. Activities such as walking, jogging, and cycling for at least 30 minutes a day can be done without putting too much strain on the body, and they greatly contribute to preventing hyperlipidemia. Maintaining a healthy weight reduces the burden on blood vessels and lowers bad cholesterol (LDL) levels, improving overall vascular health.
Smoking and excessive drinking: hidden risk factors for hyperlipidemia
Among the factors that worsen hyperlipidemia are smoking and excessive drinking. Nicotine in cigarettes constricts blood vessels and impairs blood flow, harming blood vessel health and worsening hyperlipidemia. Excessive alcohol consumption increases triglyceride levels in the blood and raises bad cholesterol (LDL) levels, significantly increasing the risk of heart disease and stroke. Reducing or quitting smoking and drinking is one of the fastest and most effective ways to restore blood vessel health. Smoking cessation and moderation in alcohol consumption have a significant impact on reducing cholesterol levels and improving overall health.
Why stress management is important
Stress is one of the hidden causes of hyperlipidemia. Chronic stress raises cortisol levels in the body, increasing blood pressure and blood sugar levels, which can damage blood vessel health. Stress also strengthens the body's inflammatory response, promoting blood vessel damage and contributing to the development of hyperlipidemia. To manage stress effectively, it is important to relax and unwind through activities such as meditation, hobbies, and rest. Practices like yoga and meditation can help restore balance between the body and mind.
Avoiding processed foods
Processed foods are a major contributor to hyperlipidemia. Processed meats, snacks, and instant foods are high in trans fats and saturated fats, raising cholesterol levels in the body and damaging blood vessels. Although these foods are convenient, long-term consumption significantly increases the risk of vascular disease, so it is best to avoid them. Instead, choosing fresh vegetables, fruits, and fish is much more beneficial for maintaining vascular health.
If you have a family history, get screened early
Genetic factors can play a significant role in hyperlipidemia. If there is a family history of hyperlipidemia or cardiovascular disease, it is important to undergo early screening and regularly monitor cholesterol levels. For those with a family history, the risk of developing vascular diseases is higher than for the general population, making regular checkups and healthy lifestyle adjustments crucial. Hyperlipidemia detected early can be managed through proper diet and exercise.
Post-meal walks benefit blood vessel health
Immediately lying down or sitting for long periods after meals hinders blood circulation and can worsen hyperlipidemia. A light walk for about 15 minutes after a meal helps lower blood sugar levels and regulate triglycerides in the blood. Light walking promotes blood circulation and boosts metabolism, making it very effective in preventing hyperlipidemia. Small changes in daily habits can make a significant difference over time, so it is a good idea to make post-meal walks a regular habit.
