Cholesterol fires at Christmas: guidelines to control it

christmas tableChristmas time comes with overeating, causing high cholesterol levels. It is estimated that during the holidays persons earn on average between two and three kilos in weight and can increase your cholesterol levels up to 10%. Below are some tips for health care at Christmas.

The lack of control in eating and drinking during the holidays pass health bill. And not only with two and three kilos on average weight gain, but in one of his usual companions: bad cholesterol. This is cholesterol which binds to low density lipoprotein (LDL), responsible for transporting cholesterol from the liver to all cells of the organism and, in the same way, which is deposited on the wall of the arteries, where the dreaded form plaques.

For this reason, the excesses committed during these days of Christmas, with banquets rich in fat and calories, not to mention that it is a propitious time for the oversights of chronic medications may increase cardiovascular risk. Consuming more saturated fat for a few days is associated with a relaxation that can cause loss of good dietary habits established during the rest of the year and make, once finalized the holidays, inadequate feeding schedule perpetuated.

Although specialists encourage enjoy meals of these celebrations, we must be careful not to leave a shock after the holidays. It is best to be aware of what is ingested: do not eat nor drink it all. But how to control cholesterol?

Hold off cholesterol is easy. Just follow some simple guidelines to restrict dietary fat intake, especially saturated, which is one of the nutrients more increases it.

  1. Before cooking poultry, it is better to remove the skin. If not possible, remove it before eating. It is one of the places where this type of fat is stored.
  2. Avoid cooking with butter or cream and prefer olive oil, which is a heart-healthy fat.
  3. Opt for skimmed milk and derivatives and cheese with low fat content. Whole milk and aged cheeses are rich in saturated fats.
  4. Minimize sausages, savory snacks, sauces, bakery products and ready meals.

It’s estimated that choosing foods properly helps reduce up to 50% cholesterol intake and 74% saturated fat throughout the day. Adding fruits (melon, strawberries, kiwi and citrus in general) and vegetables (tomatoes, peppers, cabbage and cauliflower) with vitamin C has a protective role in cardiovascular disease and milk with plant sterols help to reduce high levels of cholesterol.

To prevent and treat cholesterol, there are two key points recognized by the scientific community. On the one hand there is the adoption of a balanced diet without saturated fats, like the Mediterranean diet, where the contribution of fat comes basically from monounsaturated and polyunsaturated fish (especially blue) and olive oil fatty acids. It is important not to forget the role of vegetables and fruits, legumes, cereals (better integrals) and nuts (rich in fiber, vitamins, minerals and antioxidants).

On the other hand, the practice of aerobic exercise (walking, swimming, running …) three to five times a week, in addition to helping you maintain a healthy weight and prevent obesity, has been shown to increase good cholesterol (HDL ) and decrease the harmful portion LDL. Physical activity of moderate intensity, such as brisk walking is beneficial when practiced for at least 30 minutes most days. However, as caution from the American Heart Association (AHA), physical inactivity contributes to obesity, high blood pressure, low levels of good cholesterol and diabetes – all cardiovascular risk factors.