Cholesterol, Heart, Nutrition, Exercise – And Everything In Between

Almost constantly, we hear warnings about cholesterol. Don’t eat it, don’t get near it, don’t let it take over your body. It's true that cholesterol has a negative connotation, but it’s important to remember that not all cholesterol is harmful to us and our bodies. Just like everything else, the body also needs it – obviously in very specific amounts. Cholesterol helps the body build cells and certain hormones, which is why it is necessary. But when there is an excess of it, problems start too. Deposits of the fatty substance can form in the blood, causing atherosclerosis and various heart diseases.

70% of cholesterol is dependent on genes. What remains for us to focus on is the remaining 30% – mainly caused by the food that enters our bodies. By adopting proper eating habits, we can help maintain balanced cholesterol levels in our body.

So, what can be done?

Firstly, reduce saturated fat in our diet. Studies have found a link between foods high in saturated fat and elevated blood cholesterol levels, especially in LDL which is the bad cholesterol. Seven percent of daily calorie intake can be saturated fat, no more.

Unsaturated fat, such as Omega-3, helps reduce the risk of heart diseases. Therefore, it is advisable to prefer salmon and tuna over red meat. Using soy milk or almond milk can also promote positive changes. Avocado is an excellent source of plant-based unsaturated fat, but note: Its calorie content is high, so be sure to eat it in moderation.

It is very important to avoid trans fats – not only do they increase the amount of LDL, they also lower the amount of good cholesterol. Many experts argue that it is best to avoid them entirely.

Increasing dietary fiber in the daily menu by five to ten grams a day will significantly help reduce LDL levels since fibers bind to cholesterol in the intestines and prevent it from being absorbed there. Dietary fibers can be found in oats, legumes, fruits, and vegetables.

Physical activity helps lower LDL values and raise good cholesterol values – HDL and helps you lose weight. Try to engage in physical activity for 30 minutes every day. Even a slow walk is better than just sitting around.

If you know that you have a genetic predisposition to heart diseases, diabetes, and the like, physical activity becomes even more important. Focus on reducing belly fat and maintaining proper body weight as much as possible.