High cholesterol? 6 effective tips to keep it at bay!

1. Pay attention to nutrition

Nutrition is one of the factors that most influence cholesterol levels. Here are some dietary guidelines that can help improve your lipid profile:

• Avoid foods that are too fatty! Red meats, fatty cheeses, and fried foods are high in heart-healthy fats.

• Prefer foods rich in unsaturated fats, such as olive oil, avocados, nuts and oily fish. They will be good for your heart.

• Eat more fiber! Fiber, especially the soluble fiber found in foods such as legumes, oats, apples and pears, forms a kind of gel in the intestines that traps cholesterol and prevents it from being absorbed into the body.

• Eat nuts, seeds and products fortified with plant sterols-they will help keep bad cholesterol in check.

2. Do physical activity

Do you want a healthier heart? Get moving! Physical activity is the best way to keep cholesterol under control. Ideally, you should do at least 150 minutes a week of activity such as walking, biking or swimming (or 75 minutes at intense activities such as running or spinning). Even if you are not an athlete, you can start small: 10 to 15 minutes a day is enough. The important thing is to be consistent and gradually increase the intensity of your workouts.

3. Avoid smoking

Smoking has a devastating impact on cardiovascular health. By reducing HDL cholesterol levels and promoting atherosclerosis, it significantly increases the risk of major cardiovascular events such as myocardial infarction and stroke.

Quitting smoking leads to rapid cardiovascular improvements. Increased HDL cholesterol, reduced vascular inflammation, and normalization of blood pressure are just some of the benefits of quitting smoking.

4. Limit alcohol consumption

Alcohol, when metabolized by our bodies, can increase the production of triglycerides, the fats in the blood that, when in excess, can clog the arteries. For this reason, it is important to limit its consumption. Experts suggest not exceeding one glass of wine a day for women and two for men. Moderate consumption can, in some cases, increase good cholesterol, but it is important not to overdo it.

5. Keep your weight under control

Overweight and obesity are linked to higher levels of bad cholesterol (LDL) and triglycerides. Even a small amount of weight loss can significantly improve the lipid profile by increasing good cholesterol (HDL). To achieve a healthy weight and maintain the benefits gained over time, it is essential to eat a balanced diet and exercise regularly.

6. Reduce stress

Chronic stress is an important risk factor for hypercholesterolemia. Relaxation techniques such as meditation, yoga, and deep breathing can help reduce cortisol(the stress hormone) levels and promote mental and physical well-being, thereby promoting cholesterol control.

The importance of always seeing your doctor

Keeping cholesterol at bay requires several individualized strategies Adopting a healthy lifestyle, characterized by a balanced diet high in fiber and low in saturated fat, regular physical activity, and, if necessary, drug therapy, is key to controlling cholesterol levels and preventing cardiovascular disease. Periodic monitoring of lipid levels and close collaboration with the treating physician are essential to optimize therapy and prevent complications.

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