Cholesterol. It is the terrible word associated with severe chronic illness and a plethora of ailments that reduce the quality of life. Have you ever wondered how to control your cholesterol, what you should know, and what improvements you should make in your lifestyle?
Below are five ways you can improve your health and avoid complications that can affect your body. Keep in mind that cholesterol is not something you should ignore.
First, it is important to understand that we are talking about something that is quite accurate, to the point that you can take steps and put your health on the right track. Remember: “You are what you eat”.
Cholesterol is the body fat that is produced by your liver and your diet. It is categorized into the following:
- HDL, or good cholesterol, which reduces the risk of cardiovascular disease.
- LDL, or bad cholesterol, which is harmful to health.
We show you a number of points to keep in mind to significantly reduce any related health issues. Do not worry, you will feel a difference with these simple steps and you will feel healthier and more balanced.
The five keys to controlling cholesterol
1. Avoid a sedentary lifestyle
Do at least 90 minutes of cardiovascular exercise a week for optimal cardiovascular health and to lose weight and control cholesterol. Cardiovascular exercise includes any activity that uses large muscles repeatedly and increases your heart rate, fighting the harmful effects of physical inactivity.
Go for a walk or use exercise bands, bike, row or swim. Any activity you want to do is good. Living a sedentary lifestyle without exercising leads to dire consequences that worsen as cholesterol levels increase due to lack of exercise.
2. Eat more vegetables to control cholesterol
Make at least one more meat-free meal a week. Replace animal protein (beef, pork, fish, eggs, fish) with plant-based protein such as beans, lentils, tofu or quinoa. Try these plant proteins in salads, soups or mix them to reduce your intake of saturated fat.
But if it is too difficult to reduce your meat intake, try eating high-nutrient vegetables such as carrots, broccoli and cabbage. That way, you can counteract the fat you tend to eat.
3. Lower your animal fat intake
This part is very important for the optimal health of the veins and arteries. Remember that some of the cholesterol we eat comes from food. In addition, foods high in animal fats also contain high cholesterol. Avoid making a ticking time bomb.
Forget eating high-fat foods such as processed meats, which include sausage, salami, ham and fat, red meats such as ribs and fatter pieces of beef, veal, pork and lamb. Remove the skin from the chicken and turkey meat. Avoid certain fatty dairy products such as milk, cheese and butter.
4. Fiber, a good ally for controlling cholesterol
We tend to think of fiber as a major sacrifice we must make to reach a goal. However, that is not the case. You can enjoy a balanced diet with low cholesterol and at the same time eat quality food and have a healthy body.
In particular, you should include more high-fiber foods in your diet. Soluble fiber can bind to bile, which is made of cholesterol, and eliminate it in the intestines.
You will find soluble fiber in oatmeal, flaxseed, barley, legumes, fruits and root vegetables, as well as in traditional grains.
5. It’s time to tackle obesity
One of the most terrible possible consequences of cholesterol is without a doubt obesity. So far we have mentioned ways to control your cholesterol, but if you do not pay close attention to your weight, you can go a very dangerous way.
If you are overweight or obese, you should lose the extra weight. Losing weight helps reduce bad cholesterol. In addition, losing 3.5 to 7 kg can have an incredibly positive effect on cholesterol levels.