Healthy heart: longer life! Very many people all over the world suffer from cholesterol tall; only 1/3 of these have the situation under control and less than half take medicines to treat it.
People with high cholesterol have the double the chances of developing heart disease compared to people with normal levels.
Let's find out what lifestyle changes we can make to control cholesterol levels!
DISCOVER YOUR FAMILY STORY
If any of your family members suffer or have suffered from heart disease and high cholesterol, you may be more at risk you too; talk to your parents and try to find out if any of these conditions are present in your family:
- Metabolic syndrome
If the answer is yes, consult with your doctor of trust who will surely be able to advise you on the lifestyle to adopt to prevent these pathologies.
KEEP THE STANDARD WEIGHT
Being obese or overweight it can help raise cholesterol; losing weight can help reduce it dramatically; find out which ones are yours daily calorie needs and try to eat healthy foods on a daily basis.
Even if you're not overweight, exercise can help lower your cholesterol; the US Surgeon General recommends at least 2 hours and 30 minutes of weekly sports activity (30 minutes a day for 5 days).
Start by making one walk during lunch break e taking the stairs instead of the elevator.
CHECK THE NUTRITION TABLES
Always read the nutritional labels on food when you shop; try to limit the amount of saturated fat, which you can find in:
- Fatty meats and sausages
- Egg yolks
- Whole milk
Go for lean meats, skim milk and limit your intake of junk food.
ELIMINATES TRANS FATS
Trans fats, or hydrogenated fats, increase bad cholesterol and lower good cholesterol; they are often found in fried foods and packaged baked goods, such as crackers and cookies.
Trans fats are not safe for our health; always check the list of ingredients and make sure the percentage of trans fat is 0% and there are no hydrogenated oils.
You don't have to eliminate fat from your diet; try to eat the unsaturated ones which can help lower bad cholesterol.
Instead of butter and mayonnaise, use olive, peanut, canola or avocado oil. The American Heart Association recommends limiting the consumption of saturated fat to 5-6% of the daily calorie intake.
EAT FRUIT, DRIED FRUITS, LEGUMES AND VEGETABLES
These categories of food are rich in soluble fiber, which trap cholesterol and help the body eliminate it.
Include in your diet: lentils, beans, edamame, nuts, leafy greens, pears, apples and tomatoes. You can also use creativity and create delicious protein bars, like vi we suggested here,
Smoking is an important one risk factor for cholesterol high and heart disease; it causes hardening of the arteries and leads to atherosclerosis as well as make you to be out of breath in training.
In addition, smoking makes arterial walls rough, allowing cholesterol to attach more easily. Try to cut back on cigarettes or quit altogether.
If your lifestyle changes aren't enough, you may need to take some cholesterol-lowering medication.
The most common is called a statin; this drug blocks the path our body takes to generate cholesterol from ingested fats. Always ask your doctor for advice before taking any medications or supplements.
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