Limiting red meat, drinking alcohol in moderation, and reducing stress can help keep cholesterol levels safe during the holidays.
Eating unhealthy foods, being sedentary, and feeling stressed during the holidays can negatively impact your cholesterol levels. Here are some tips for keeping your cholesterol in check during this time.
Drink alcohol in moderation
Alcohol contains a lot of energy and harmful metabolites for the body, which can lead to many diseases such as high blood pressure, fatty liver, overweight, kidney failure, etc. Alcohol also increases triglycerides and bad cholesterol (LDL). This speeds up the process of atherosclerosis, leading to myocardial ischemia and myocardial infarction.
People with high cholesterol should avoid alcohol or drink in moderation. Men should have no more than two drinks a day, and women should have no more than one drink a day. The recommended amount for other drinks is about 340 ml of beer, 142 ml of wine, or 43 ml of distilled spirits with an alcohol content of about 80%. Your doctor can advise you on how to safely control your health index during the holidays.
Eat more fiber
There are two types of fiber: soluble and insoluble. Both are good for heart health, but soluble fiber helps lower LDL levels. This type of fiber is found in oats, fruits (apples, pears), black beans, lentils, sweet potatoes, and brussel sprouts.
Elderly people who eat fruits rich in soluble fiber help reduce bad cholesterol. Photo: Freepik
Eat less meat
People with high LDL levels should get no more than 6% of their total daily calories from saturated fat. Beef, veal, pork, lamb, and full-fat dairy products such as butter, cream, milk, and cheese are often higher in saturated fat and cholesterol than plant foods. They can increase LDL cholesterol, contributing to high total cholesterol.
Cut back on fat from meat; choose low-fat dairy; prioritize fish rich in heart-healthy omega-3s such as salmon, sardines, and herring as healthy protein sources instead of red meat. Tofu, soybeans, and beans are high in soluble fiber, which helps lower cholesterol levels.
Controlled eating
Foods high in fat and cholesterol are often found at holiday parties. They both contribute to high blood cholesterol. Foods high in fiber are a healthier choice.
Avoid foods containing trans fats such as fried foods, cakes, doughnuts, muffins, crackers, fast foods and margarine because they can increase bad cholesterol levels.
Take time to de-stress
Stress is a common cause of unhealthy eating habits, easily leading to the intake of foods containing bad fats. People with high blood fat should take time to relax and reduce stress such as meditation, yoga, deep breathing.
Avoid smoking
Smoking lowers good cholesterol levels and is linked to high blood pressure, diabetes, and heart disease. Avoiding smoking helps maintain better blood lipid levels and protects artery walls.
Bao Bao (According to Eat This Not That )
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