Cholesterol is essential for the body, but not all fats are good. Find out how to balance the proper levels and avoid disease
Cholesterol is a lipid present in the cells of our body that performs vital functions, such as the formation of the cell membrane, the synthesis of hormones and the production of vitamin D. Therefore, it is essential for the functioning of our body, the problem lies in its excess.
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It is carried by lipoproteins, the main ones being LDL (low density lipoprotein) and HDL (high density lipoprotein). HDL would be the “good” cholesterol and LDL would be the “bad” cholesterol, the one associated with cardiovascular disease and other health problems.
“Although there is normally a negative association between cholesterol and health, it is essential for various organ functions. However, the problem arises when there is an imbalance in LDL levels, which increases the risk of cardiovascular disease,” explains the cardiologist. Yano.
According to the doctor, factors such as a diet high in saturated and trans fats, sedentary lifestyle, obesity and family history contribute to the increase in bad cholesterol. “On the other hand, regular exercise, a balanced diet and not consuming tobacco are essential for maintaining healthy cholesterol levels,” he warns.
Healthy eating is essential
To lower LDL levels and protect cardiovascular health, it is essential to adopt a set of healthy habits. One example is improving nutrition and adopting a regular exercise routine.
Roberto underlines the importance of maintaining a balanced diet, with a reduced consumption of saturated and trans fats. Hence, prioritizing foods high in fiber, such as fruits, vegetables, legumes and whole grains. In addition, regular physical activity is essential for controlling cholesterol and maintaining a healthy body weight, he says.
Exercise to fight cholesterol
According to cardiologist Dr. Bruna Miliosi, from Icaraí Hospital (RJ), the practice of physical exercises increases HDL cholesterol, decreases triglycerides and has beneficial effects on LDL cholesterol (popularly known as bad cholesterol.
According to the guidelines of the update of the Brazilian guideline on dyslipidemia and the prevention of atherosclerosis, it is recommended to practice physical exercises regularly, for a suggested period of 60 minutes. “However, we have evidence that doing about 150 minutes of exercise a week already benefits our body,” says the specialist.
The recommendation is to do, during the exercise period, stretching, warm-up, strength training and aerobic exercise. But all of this must be done with the guidance of a physical education professional, says Bruna.
More ways to keep bad cholesterol at bay
Dr. Rizzieri Gomes, who is also a cardiologist, points to other ways to prevent vascular health and ward off the risks of bad cholesterol. Watch:
Decrease alcohol consumption: alcoholic beverages consumed in large quantities and frequently are triggers for increased cholesterol;
Avoid smoking: as smoking is one of the main risk factors for cardiovascular disease;
Hydrate: drinking water is important to ensure everything runs smoothly, aiding digestion, easing circulation, strengthening muscles, contributing to brain and even heart functioning;
Sleep well: sleep is not just a need for mental and physical rest: various metabolic processes take place during sleep which, if altered, can jeopardize the balance of the entire body in the short, medium and even long term.
“In addition, it is also essential to carry out periodic tests to monitor blood cholesterol levels, especially for people with a family history of cardiovascular problems. If levels are elevated, your doctor may prescribe specific medications to help control it,” adds Dr. Roberto Yano.
For Rizzieri, the quest to change one’s lifestyle is a trajectory. “Health is something we cannot measure, we only realize it when illness knocks on our door. The choices we make determine the health of our body and mind. Balance is the key to a better life,” she stresses
The doctor stresses that eating healthy, exercising and relaxing are essential elements for a better life. “The more I take care of my health, the more I exercise, the more I take care of my diet, the lower the risk of disease,” concludes the cardiologist.
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.
