Clinical trials have shown that for every 38 mg decrease in cholesterol levels, the risk of coronary artery disease events is reduced by 23%. So, how can one scientifically control cholesterol?
Cholesterol normal values vary from person to person
There is no single standard for evaluating cholesterol levels, and whether one's cholesterol is high cannot be determined solely by the arrows on a lab report. Because each person's situation is different, the normal value for cholesterol is not the same for everyone.
For patients with confirmed coronary heart disease and diabetes, the target values for lowering cholesterol are: total serum cholesterol (TC) below 180 mg/dl (4.68 mmol/L), and low-density lipoprotein cholesterol (LDL-C) below 100 mg/dl (2.60 mmol/L). For individuals with high-risk factors for coronary heart disease (such as hypertension, a family history of early-onset coronary heart disease, a long history of smoking, etc.) but no current evidence of the disease, the target values for each indicator are TC < 200 mg/dl (5.2 mmol/L), and LDL-C < 120 mg/dl (3.12 mmol/L). For individuals with no current risk factors, the target value is LDL-C < 160 mg/dl.
Calculate your cholesterol intake before eating
The daily cholesterol intake for adults should be less than 300 mg, and if cholesterol levels are already high, it should be less than 200 mg. Patients with high cholesterol should avoid fats in their diet, especially foods high in saturated fatty acids, such as animal fat and fatty meat. Although beef has less fat, it is high in saturated fatty acids and should also be eaten in moderation. Among foods high in cholesterol, quail eggs are the highest, followed by animal offal and egg yolks.
100 grams of eggs contain 580 mg of cholesterol, 100 grams of lean beef contains 58 mg, and 100 grams of lean pork contains 81 mg. For a general cholesterol-controlled diet, eating one egg a day already reaches the 300 mg cholesterol intake target; if you then add one or two servings of pork, increasing cholesterol by about 40 mg, this is significantly excessive for most people with elevated cholesterol. Therefore, for older adults with normal or slightly high blood lipids, eating one egg a day and a little less meat is advisable; if cholesterol has already increased, it is best to eat four or five eggs a week, along with some lean meat and beef.
A reasonable diet is equally important for both young and old people. You should consume about 75 grams of protein, 250 grams of carbohydrates, no more than 60 grams of fat, 20-30 grams of fiber, and no more than 300 mg of cholesterol per day. Chinese people, especially children, should be encouraged to drink more milk, eat more vegetables, fruits, and high-fiber foods, and eat more fish and soy products, especially fish with scales, as they have relatively low cholesterol content and contain unsaturated fatty acids.
Walking is the best form of exercise
Currently, the most effective drugs for lowering cholesterol are statins. Some patients, after reading the drug's package insert, may worry about liver dysfunction and feel hesitant. In fact, using statins under a doctor's guidance is very safe, and millions of people around the world use this drug. Of course, it is not excluded that 2% or 3% of patients may experience liver dysfunction in the early stages of medication. If liver function is normal after taking the medicine for 2-3 months, it can be taken long-term.
For the elderly, the best forms of exercise are walking and swimming. It is recommended to walk briskly on flat ground; aim for 3 kilometers in 30 minutes daily, breaking a slight sweat; exercise 5 days a week to achieve the effects of aerobic exercise. It is worth noting that although hiking is good for maintaining heart health in the elderly, it can damage joints, so it should be chosen with caution.