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High cholesterol can be inherited. However, it is often the “result of unhealthy lifestyle choices, so it can be prevented and treated,” according to the Mayo Clinic.
15/3/2023
Cholesterol is a substance that the body needs to function properly and enjoy good health, according to the National Institutes of Health of the United States (NIH, for its acronym in English). However, it is necessary that it correspond to adequate amounts. When cholesterol is high, fatty deposits may form in the blood vessels. Over time, these deposits grow, making it harder for enough blood to flow through the arteries.
Mayo Clinic also explains that there are two different types of cholesterol, which are:
Low-density lipoprotein (LDL). LDL, or “bad,” cholesterol carries cholesterol particles throughout the body. LDL cholesterol builds up on the walls of the arteries, causing them to harden and narrow.
High-density lipoproteins (HDL). HDL, or “good” cholesterol picks up excess cholesterol and carries it back to the liver.
What foods should be avoided?
foods of animal origin
When a person has high cholesterol, they should try to avoid eating foods of animal origin such as liver and other organ meats, egg yolks, shrimp and whole milk dairy products, according to the US National Library of Medicine.
Similarly, highly processed items such as butter, baked goods, and chips should be limited.; fast food, sausages, desserts and seafood.
Salt is another of the products that should not be included in the diet. While reducing your intake won’t lower your cholesterol levels, it can lower your risk of heart disease by helping to lower your blood pressure. One option to meet the goal of eating less salt is to use natural spices that can add flavor to food.
Another recommendation is to avoid alcohol consumption, which adds calories that can lead to weight gain. Being overweight can raise the level of bad cholesterol and lower the good one. Too much alcohol can also increase your risk of developing heart disease, because it can raise your blood pressure and triglyceride levels.
Trans fat is another one that is not recommended. It can raise bad cholesterol and lower good cholesterol (HDL). It is found mainly in foods made with hydrogenated fats and oils, such as stick margarine, crackers, and French fries.
Four exercises to reduce cholesterol
According to specialists, four of the most recommended exercises or physical activities to control the levels of this lipid in the body are the following:
Although it is likely that walking does not offer the same benefits as running, since the intensity is lower, the truth is that this physical activity stands out as a useful aerobic alternative to treat high cholesterol, according to a publication in the journal better with health.
It is a practice that anyone can do. The ideal is to take 30-minute walks a day at any time. One option is, for example, to walk to work and return home in the same way.
When a person does not like going to the gym or going for a walk, a viable alternative is to dance to lower cholesterol. The recommendation is to take it as a constant and moderate activity, as this helps to mobilize body fat and eliminate glycogen, which is extra glucose that is stored in the liver and muscles.
This practice is favorable, but a moderate intensity should be maintained for at least 30 to 60 minutes. The advice of the experts is not to overexert yourself. Scientific analysis indicates that cycling helps reduce bad cholesterol levels and increase good cholesterol. As with swimming, it is a physical activity that it does not overload the joints and with which different parts of the body are exercised.
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