In the Christmas holidays we commit excesses, which then take their toll. In particular, a medium weight gain of around three kilos per Spanish. And there is not the thing because, according to experts, this is accompanied by an increase in cholesterol levels, considered one of the main risk factors for the development of cardiovascular diseases.
High-calorie dishes with a high percentage of fats abound in these dates in which we often meet with friends and family in front of a table full of food. In the opinion of Dr. Antonio Hernández, a cardiologist at the Ramón y Cajal Hospital (Madrid), this increases the cardiovascular risk, by joining factors such as weight gain and cholesterol levels with a higher fat intake. Therefore, specialists advise that the level of cholesterol be lowered as soon as possible, even though it is not very high because, as Dr. Hernández states, cholesterol can clog the arteries, so it is essential to act quickly and in a effective to avoid it.
To reduce the level of cholesterol in an effective way it is best to resort to the Mediterranean diet and heart-healthy eating patterns. The nutritionist Sandra Manjón explains that it is essential to adopt a balanced diet, which does not lack fruits and vegetables, legumes, nuts, whole grains, skimmed milk products (and possibly be enriched with plant sterols, because they help reduce cholesterol ), and blue fish.
Your allies to reduce cholesterol
It is estimated that, after 35 years, about 50% of Spaniards have high cholesterol levels (above 240), and the truth is that many of them do not take measures to remedy this situation. Some allies that can help you fight cholesterol:
- Olive oil, its composition, rich in monounsaturated fatty acids, helps reduce cholesterol.
- Vitamin C (you will find it in citrus fruits, strawberries, peppers, kiwi, tomato, cabbage ...), has antioxidant properties, so it fights free radicals and protects against cardiovascular disorders.
- Blue fish (tuna, bonito, anchovy, mackerel, salmon, sardine, etc.) contains omega 3 fatty acids, responsible for lowering blood cholesterol levels.
- Nuts, which contain fibers, minerals, vitamins and antioxidants, in addition to preventing various conditions, lower the level of cholesterol.
- Fermented milks that contain plant sterols also help control cholesterol levels.
- The practice of moderate physical activity, such as walking between 30 and 45 minutes a day.
- Monitor that hydration is adequate.
- Do not drink alcohol and avoid smoking.