How to prevent high cholesterol easily

The high cholesterol it becomes one of the most obvious signs of fat accumulation in the arteries, which, maintained over time, can cause an increase in coronary risk and cause the appearance of different diseases and cardiovascular accidents.

The truth is that it is understood that there is high cholesterol (or hypercholesterolemia) when total cholesterol levels exceed 200 mg / dl, LDL cholesterol levels are higher than 130 mg / dl, and HDL cholesterol is less than 35 mg./dl in men, and 40 mg./dl in women.

Bearing in mind that in most of the cases the symptoms of high cholesterol they are practically imperceptible (that is, they do not cause symptoms as they accumulate in the arteries, until their accumulation is so excessive that it clogs them), it is always useful prevent cholesterol from going up. To avoid this, there are some useful tips. But before knowing these tips, it is vital to discover why high cholesterol is not good for your health (we should not forget that in reality Cholesterol is NOT bad; in fact, it is fundamental for our organism).

What is cholesterol and why does it rise?

We tend to confuse the cholesterolin himself with the high cholesterol and its obvious - and known - health risks. What's more, we must bear in mind that cholesterol is a fundamental lipid in our body, since it serves for the formation of the membranes of the cells of our organs.

Cholesterol acts as a fundamental and essential element for the synthesis of adrenal hormones and sex hormones. In addition, it is a precursor of bile acids, which facilitate the proper digestion of fatty foods.

When cholesterol is at its normal levels, and there is no underlying pathology or condition that can affect it, Most of the cholesterol present in our body is absorbed from the food that the liver makesitself.

This cholesterol is transported by lipoproteins and passes into the bloodstream, to finally be distributed by our body.

But nevertheless, When there is an excess of cholesterol in the blood it tends to be deposited in the wall of the arteries, and that is precisely when it becomes a risk to our health, since it forms what is medically known as atheroma plaques.

This means that, when cholesterol is elevated, the atheroma plaques increase in size, causing a progressive obstruction in the wall of the arteries and also contribute to their greater rigidity.

In most cases, Cholesterol increases mainly by our diet, because we tend to follow an unhealthy diet rich in foods with a high content of fats and sugars. Further, our lifestyle also influences, so that if we maintain a sedentary lifestyle and do not practice physical exercise, we do not help our body be able to eliminate all that surplus cholesterol.

How to prevent high cholesterol

Watch your diet

A poor diet, rich in fats and calories and not very nutritious and varied is one of the main reasons why cholesterol levels rise to levels dangerous to our health.

Therefore, foods or products rich in empty calories should be avoided, which do not provide any type of essential nutrient and many fats and calories. An example? The pastries and sweets, cookies, sugary soft drinks, jelly beans or fried snacks.

Therefore, the best foods for our daily diet are fresh fruits and vegetables, fish, lean meats, whole grains and legumes. Nuts are also tremendously positive, since they help reduce cholesterol while increasing good cholesterol.

Avoid tobacco and alcohol

In the medium term, habitual tobacco consumption raises not only cholesterol levels, but also blood pressure levels, predisposing the person to suffer a coronary heart disease, a myocardial infarction or a cerebrovascular accident.

In the case of alcohol, besides being an enemy for the health of our liver and for our health in general (you can know more about the effects of alcohol), they are also empty calorie-rich drinks.

Outside sedentary lifestyle: exercise

The sedentary lifestyle has become in the last decade one of the biggest concerns for most doctors, nutritionists and health experts, because they cause an increase in weight and also favors the person to have high levels of fats in the blood.

You should exercise regularly, which also helps reduce cholesterol in case we have it high. At least 30 minutes every day, although ideally it lasts between 30 to 60 minutes.This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesCholesterol

Lowering Cholesterol - Mayo Clinic (September 2021)