CHOLESTEROL LEVELS AND BEST TIME FOR EXAMINATION

Rising cholesterol levels in recent years have been a frequent topic of discussion among Indonesians, especially the elderly.

sofyanto

November 14, 2025

Why are cholesterol levels dangerous?

Health experts from the American Heart Association (AHO) explain that high cholesterol is often called the silent killer. The reason is simple: this condition often doesn't cause any symptoms, but slowly but surely, it can trigger other deadly diseases such as heart attacks or strokes.

When high levels of bad cholesterol (LDL) accumulate on the walls of our blood vessels, plaque gradually forms, narrowing them.

As a result, blood supply to the heart and brain is disrupted, leading to blood vessel rupture, blood clots, and sudden heart attacks.

That's why doctors always recommend getting our cholesterol checked, even at a young age.

The Right Time to Get Your Cholesterol Checked

Many people assume that cholesterol testing is only necessary when we're older. However, several studies have revealed that the process of fat accumulation in blood vessels begins as early as our 20s. Cholesterol Test Procedure

A cholesterol test isn't complicated, and many locations offer testing, including hospitals, community health centers, clinics, and even pharmacies.

However, it's important to note that you must fast for 9 to 12 hours before the test. This ensures the test results accurately reflect your true cholesterol levels. The best time to take this test is in the morning, when your stomach is completely empty.

After the test, four results will be displayed:

Amount cholesterol
Bad cholesterol (LDL)
Good cholesterol (HDL)
Triglycerides

Each of these has a different role. For example, HDL helps remove cholesterol from the blood, while LDL and triglycerides can increase the risk of clogged arteries.

Risks of High Cholesterol

If the results show that your cholesterol levels exceed the normal threshold, immediately make lifestyle changes, adjust your diet, and consult a doctor if necessary.

Doctors will usually prescribe cholesterol-lowering medications, such as statins, but ultimately, the choice depends on the individual.

Here are some simple steps that can help lower cholesterol levels:

1. Lose weight

It's true that not everyone with high cholesterol is overweight. However, being overweight can increase the risk of high bad cholesterol levels.

So, try reducing your portion sizes and eating more fruits and vegetables. Avoid using weight-loss medications if you're already overweight. I've covered this in a previous article.

2. Exercise regularly

A study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology found that regular exercise can lower LDL and triglyceride levels. Furthermore, HDL, or good cholesterol, levels can also increase, helping to clear fat from the blood.

According to the Journal of Obesity, the most effective types of exercise for lowering cholesterol are brisk walking, jogging, or cycling.

3. Change your diet

Diet is key to maintaining cholesterol levels because it is the gateway to various foods containing saturated fats.

For example, organ meats, fatty red meat, fried foods, and fast food are all sources of the saturated fats I mentioned earlier.

Change your diet by increasing your fiber intake from fruits, vegetables, and whole grains, such as oatmeal and apples. Health experts believe these foods can bind cholesterol in the intestines and excrete it.

This aligns with research from Harvard University that revealed that consuming 10 grams of fiber per day can lower cholesterol by 10 percent.

4. Avoid smoking and drinking alcohol

Smoking can lower good cholesterol levels and increase bad cholesterol. Similarly, excessive alcohol consumption can increase triglycerides and damage the liver, which plays a vital role in cholesterol metabolism.

5. Avoid stress

When we are stressed, the body releases the hormones cortisol and adrenaline, which can affect fat metabolism. As a result, bad cholesterol levels will rise and HDL cholesterol levels will decrease.

So, make sure you avoid stress by creating a comfortable, relaxed environment to keep your mind fresh.

Cholesterol is not the enemy

There is a belief that cholesterol is the human body's main enemy; this is completely wrong. On the contrary, the human body needs sufficient cholesterol to form cell membranes, produce sex hormones, and digest fats.

Health problems will arise if the body's cholesterol levels are imbalanced between good and bad cholesterol. When LDL levels are high and HDL levels are low, the risk of heart attack increases. Therefore, the key is to maintain a balance between both types of cholesterol.

Cholesterol checks are essential.

In the modern era, people's lifestyles have changed drastically. Physical activity has decreased, while many people prefer to consume fast food. These things, without realizing it, cause cholesterol levels to rise slowly.

Therefore, we need regular checkups to detect cholesterol levels early before symptoms of serious disease appear.

Conclusion

Cholesterol isn't something we need to worry about, as long as we maintain a healthy balance. Regular checkups, dietary changes, regular exercise, and a simple lifestyle are key.

So, don't wait until you're sick to take action. If you do, it will take a lot of time and energy, even though the costs can be covered by health insurance.