Experts explain how healthy habits can prevent cardiovascular problems
National Cholesterol Day is celebrated on August 8. The main goal of the date is to make people aware of the risks of the disease. According to information from the Ministry of Health, 4 out of 10 Brazilians have high cholesterol. This is because new lifestyle habits have increased the consumption of fatty and processed foods.
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A survey conducted by the Brazilian Institute of Geography and Statistics (IBGE) between 2017 and 2018 revealed that 50.5% of Brazilian food was processed. Data like these demonstrate the importance of adopting new lifestyle habits, as explained by surgeon Dr. Aline Lamaita.
“The big problem with high blood cholesterol levels is that it is a silent complication. The increase in cholesterol may not cause any symptoms, gradually clogging the arteries. Hence, in some cases, the first manifestation of cholesterol high is an event such as a heart attack or stroke, when it is too late to prevent it”, warns the specialist.
To help control cholesterol levels, nephrologist Caroline Reigada, surgeon Aline Lamaita and nutrologist Marcella Garcez list 4 tips. Watch!
1. do physical exercises
Practicing physical activity is one of the most effective measures for those who want to reduce bad cholesterol (LDL). For this, walking, running, climbing stairs or swimming regularly are excellent options. “Being active for 30 minutes most days can help lower bad cholesterol and raise good cholesterol,” explains Dr. Caroline Reigada.
two. Consume foods rich in phytosterols
According to nutritionist Dr. Marcella Garcez, consuming foods rich in phytosterols on a daily basis, such as vegetable oils, nuts, chestnuts, and dark chocolate can help reduce the body’s bad cholesterol. The practice also helps prevent the development of cardiovascular disease.
“Bet on foods rich in omega 3s, such as salmon, flax seeds and chia seeds. Omega 3s are responsible for preventing cardiovascular disease, preventing blood clots, lowering total cholesterol and LDL cholesterol levels and increased HDL levels,” says the expert.
3. Increase your fiber intake
One fiber-rich diet they can bring numerous benefits to the body, as they inhibit the formation of fat in the liver. Oats are a great fiber option. “Because it contains a soluble fiber called betaglucan, which delays gastric emptying, promoting greater satiety, improves circulation, controls the absorption of sugars and inhibits the absorption of fats […]”, says Dr. Marcella Garcez.
The doctor also explains that citrus fruits are also excellent allies in controlling cholesterol, as they are rich in fiber and antioxidant substances. “[As frutas] they limit the absorption of cholesterol in the intestine and help reduce LDL levels in the body”, underlines Dr. Marcella Garcez. Therefore, the World Health Organization (WHO) recommends the consumption of five daily servings of fruit and vegetables .
4. Invest in good fats
In addition to avoiding the ingestion of bad fats and processed foods can help reduce bad cholesterol (LDL), consuming products that are sources of good fats (HDL) is essential to balance the cholesterol level in the body. While they don’t reduce LDL levels, these foods raise HDL. “Olive oil, chestnuts, avocado and fish, for example, are rich in fats that are beneficial to the body,” says Dr. Aline Lamaita.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
