[LifeStyle] 10 keys to keeping cholesterol at bay in times of COVID-19

[#Steeven.™]

Cholesterol levels can be controlled by following a varied and balanced diet based on the Mediterranean diet and by practicing moderate intensity exercise on a regular basis.

"In the current context we cannot lower our guard against high cholesterol and it is essential to reduce it when it is in excess. Now it is more necessary than ever to control risk factors because the healthier we are, the better we can fight against potential infections ”.

These are the words of Dr. Carlos Macaya, president of the Spanish Heart Foundation (FEC), who warns about the need to "keep cholesterol at bay" in a context marked by COVID-19 since people with high levels could have a worse prognosis in case of contracting the coronavirus, developing more serious symptoms and consequences.

In addition, after the Christmas holidays, marked by the consumption of foods with a higher content of saturated fat and cholesterol, the intake of alcohol or the change of routines, cholesterol levels can increase by up to 10%. A worrying fact if we take into account that it is jointly responsible for 60% of heart diseases, according to data from the Euroheart II study, and that half of the adult po[CENSORED]tion of our country suffers from hypercholesterolemia.

 

How to control cholesterol: diet and exercise
However, it is possible to control cholesterol by following a good eating pattern (Mediterranean diet), paying special attention to the proper choice of food, and practicing moderate intensity exercise on a regular basis.

“Acquiring good habits at the beginning of the year is rewarding because it positively reinforces self-esteem and helps them become part of our lifestyle. Focusing on our diet: always include fruits, vegetables and seasonal vegetables as a base. Protein foods such as legumes, prioritizing fish over meat, resorting to extra virgin olive oil and incorporating dairy products, opting for those enriched with plant sterols to help reduce high cholesterol ”, points out Isabel Pérez, dietitian-nutritionist.

 

10 keys to maintaining good cholesterol levels

• The basis of the diet should be a Mediterranean diet.
• Include vegetables, vegetables and fruits daily and in sufficient quantity.
• Several weekly servings of legumes.
• Prefer whole grains in breads or pasta.
• Bet on extra virgin olive oil and nuts, rich in healthy fats.
• Incorporate dairy with plant sterols that help reduce high cholesterol levels.
• Increase the consumption of fish, especially blue fish (tuna, bonito, anchovy, mackerel, horse mackerel, pomfret, salmon, sardines, etc.) because it contains a type of heart-healthy fat, omega 3 fatty acids that help lower cholesterol levels .
• Prioritize lean meats and poultry over red ones.
• In addition to the dietary recommendations, it is important to practice regular and moderate physical activity. For example, walking 45 to 60 minutes a day three to five days a week.
• Also maintain good rest habits and adequate hydration.