Monitor your lifestyle and watch your blood lipid levels

More than half of the population has high cholesterol and 54% of these people don’t even know. Cholesterol is an essential fat, but high levels (over 160mg/dl) can increase the risk of a heart attack. Apart from genetics, our habits are responsible for keeping it at bay.

1. Fruit for breakfast or for dessert. A piece at breakfast or for dessert at lunch provides us with quality soluble fibre, which reduces triglycerides and prevents disease.
2. Limit alcohol consumption. Drinking alcohol on a daily basis can increase the risk of cancer, cardiovascular disease, depression and diabetes. Concerning alcohol, the WHO says the less you consume, the better.
3. Prioritise ‘good’ fat. Omega-3 polyunsaturated fats and other monounsaturated fatty acids (olive oil, nuts, avocados) reduce LDL (bad) cholesterol.
4. Stay away from ultra-processed foods. Cured meats, snacks, soft drinks and industrial baked goods increase bad cholesterol. Stay away from products with a long list of ingredients on the label.
5. Exercise daily. Half an hour of aerobic exercise a day reduces LDL cholesterol levels and increases HDL (good) cholesterol. It also prevents weight gain and improves blood pressure.
6. Avoid smoking in any form. Regardless of whether it’s tobacco, e-cigarettes, cigars… Smoking is bad for your health: it increases bad lipoproteins, lowers HDL and makes it harder to break down cholesterol.
7. Calm your mind. People who suffer from high levels of stress are at greater risk of having high ‘bad’ cholesterol. Try to find ways to channel that bad energy.

This post is also available in: Portuguese (Portugal)