Recommended foods include:
• Fresh fruits and vegetables (at least five servings daily).
• Legumes such as lentils, chickpeas or beans.
• Whole grains (oats, brown rice, quinoa, barley).
• Fatty fish twice a week (salmon, sardine, trout).
• Extra virgin olive oil as the main fat.
• Nuts and seeds (almonds, walnuts, chia, flax).
• Skim dairy.
• Fresh spices and herbs instead of salt.
On the contrary, fatty red meats, sausages, fried foods, butter, cream, hard cheeses, industrial bakery products, snacks and sugary drinks should be limited or avoided. These sources of saturated and trans fats raise LDL cholesterol and promote vascular inflammation.
For Santa María, “a diet that includes fruits, vegetables, whole grains and legumes provides fiber that helps lower cholesterol. It is advisable to reduce saturated and trans fats, and choose olive oil, white meat, fish and skim dairy products.” He added that, for those with high cholesterol, it is recommended to consume only the egg whites.
Fats: which ones are and which ones are not
The most harmful are the trans fatspresent in industrial products, and those saturated with meat and fried foods. On the other hand, unsaturated fats are protective.
Pla Cárdenas divides them into two groups: monounsaturated, which are found in olive, avocado and almond oil; and omega-3 polyunsaturated, in oily fish, chia, flax and walnuts. “These fats have an anti-inflammatory effect and improve endothelial function, protecting the arteries,” he pointed out.
Physical activity is key
The doctor Enrique González Nayacardiologist and sports medicine specialist, stressed that exercise is essential to maintain adequate cholesterol levels and reduce cardiovascular risk. “Regular physical activity combats a sedentary lifestyle and improves vascular health. The recommended minimum is 150 minutes per week of moderate exercise or 75 of high intensity, plus two muscle strength sessions,” he indicated.
Brisk walking, cycling, swimming or dancing are accessible examples. He also recommends avoiding sitting for long periods.
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“Every hour you have to get up, move and activate your metabolism. Consistency is worth more than intensity,” said González Naya.
Tips for a healthy routine
• Walk at least 30 minutes five times a week.
• Climb stairs and avoid the elevator when possible.
• Incorporate two days of strength or resistance training.
• Sleep between seven and eight hours a night.
• Reduce alcohol consumption and eliminate tobacco.
• Perform annual medical checkups with lipid profile.
González Naya recommended maintaining an active routine not only improves cholesterol, but also mood and daily energy. “Moving every day, even a little, has as much impact as a good diet. It is an accessible and free tool to take care of your heart.”
Stress, sleep and heart
The doctor Maria Cecilia Lopezcardiologist and member of the Argentine Society of Cardiology, explained that stress and lack of rest directly influence the increase in cholesterol. “Both mechanisms generate hormones such as cortisol and adrenaline, which raise cholesterol and blood pressure. In addition, they increase inflammation and promote the formation of plaque in the arteries,” he noted.
López explained that current scientific evidence shows how sleep disorders and chronic stress activate neurological and hormonal pathways that affect metabolism. “The hypothalamic-pituitary-adrenal axis is activated from the brain centers, which increases cortisol and produces an inflammatory cascade. This accelerates arteriosclerosis and increases the risk of heart attack,” he explained.
Pía Cárdenas agreed that “stress and sleeping less than six hours a night generate a silent combo that favors dyslipidemia and vascular damage.” He added that poor rest alters appetite hormones such as leptin and ghrelin, which increases the intake of fatty and sweet foods.
Medical check-ups and preventive education
Annual check-up is essential. “It all starts with a visit to the family doctor and a blood test to measure total cholesterol and its components,” indicated Santa María. If there is a family history, follow-up should be more frequent.
Cholesterol Heart Pills Health
Pía Cárdenas explained that today control is not limited to total cholesterol. “We focus on LDL, but also on other more precise markers such as apolipoprotein B, the triglyceride/HDL ratio or lipoprotein(a), which has a strong genetic component. In some cases it is complemented with studies such as carotid Doppler echo or the coronary calcium score,” he explained.
López highlighted that checkups not only allow dyslipidemia to be detected in time, but also to modify habits before vascular damage is irreversible. “Educating about nutrition, rest and stress control is part of the treatment. Prevention begins at the doctor’s appointment and continues every day at home,” he noted.
Common mistakes and key habits
Among the most common errors, cardiologists mention stopping medication without medical supervision, resorting to products without scientific evidence or eliminating all fats from the diet. “The body needs good fats to maintain its balance. The important thing is to choose them correctly,” Pla Cárdenas remarked.
Santa María listed the basic pillars: do not smoke, do not drink alcohol, avoid a sedentary lifestyle, maintain a healthy weight and manage stress. He also recalled that the body mass index should be between 20 and 25. “Everything begins with an adequate diagnosis and sustained treatment. A full and healthy life depends on that,” he concluded.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
