The connections between nutrition and health or illness are undisputed today, explains Michaela Großauer, senior dietician at the Wels-Grieskirchen Clinic. Elevated cholesterol levels are considered to be one of the risk factors for serious diseases such as arteriosclerosis, heart attacks and strokes. “If the cholesterol level has been elevated for decades, deposits form on the vessel walls, which can lead to progressive narrowing and thus to an occlusion or heart attack,” says Großauer. “Through proper nutrition and a more conscious lifestyle, you can personally do a lot to minimize this risk.”
Five tips to lower cholesterol:
- Eat a variety of foods, but not too much! All foods are allowed, as long as the quantities are in the right proportion to each other. The Austrian food pyramid shows what a healthy diet can look like.
- Eat fiber! As indigestible plant-based food components, they bind bile acids, among other things, and excrete excess cholesterol. The recommended dietary fiber intake from fruit, vegetables and whole grain products is 30 to 50 grams per day.
- Eat less fat, but eat the right things! Consumed in the recommended amount and composition, it fulfills important functions in the body.
- Spicy but not salty! Herbs and spices underline the natural taste of food. Too much salt can lead to high blood pressure.
- The body needs at least one and a half to two liters of liquid per day. Water, mineral water, unsweetened teas, highly diluted fruit and vegetable juices are suitable as thirst quenchers. Alcohol is not recommended.
Endurance and strength training strengthen the cardiovascular system and immune system and strengthen the musculoskeletal system. “Exercise can also reduce stress,” explains Michael Pfob, sports scientist at mediFIT Wels. Regular activity is an absolute must, especially for people with a sedentary job.
Five tips to reduce the risk of heart attack:
- Exercise at least 150 minutes per week at moderate intensity (subjective perception: a little strenuous) or 75 minutes per week at vigorous intensity (subjective perception: strenuous).
Ideally, spread the activity over as many days of the week as possible. - Perform muscle-strengthening movements that engage all major muscle groups two days a week.
- It’s the duration that counts! Your cardiovascular system needs at least one continuous training stimulus of ten to twelve minutes, depending on your performance level.
- Give the sport a lot of space, especially at the beginning. Try to remind yourself of the upcoming workout as often as possible throughout the day. For example, highlight your unit with a highlighter on the calendar.
- Have you started an active lifestyle and want to change your physical activity behavior? Do at least several exercise units per week for the first six months to bring about a lasting change in your behavior.
Self-care is also an important factor in prevention. “Those who take care of themselves invest in their own health,” says Katharina Glück, head of the Department of Psychiatry and Psychotherapeutic Medicine at the Wels-Grieskirchen Clinic. “Always allow yourself some time for yourself, because it’s good for the soul.”
Five tips to strengthen the psyche:
- Do something you’ve always wanted to do – even small things like taking a hot bath, sipping a cup of tea and reading a good book are important. In addition to fitness training and cooking, this includes pursuing hobbies for many.
- In everyday life, it is particularly important not to sink into negative thought spirals. Even if you have problems, keep concentrating on the good things in life, on beautiful experiences in the past and projects for the future! Become aware of any negative thoughts and discuss them with friends from whom you can expect constructive help!
- Actively interrupt long periods of pondering (ten minutes is enough!) with a pleasant activity – this can be something different for each individual: listening to music, reading, exercising, working, etc.
- Be aware of your own needs and recognize your own limitations.
- If you have the feeling that you are not getting anywhere or that you are overwhelmed, you should not be afraid to seek professional help.
Source: Nachrichten
