Cholesterol during lockdown: how to keep it under control

During the current lockdown, it is important that you only leave the house when necessary, and this can affect your health by altering your daily habits. People who are prone to high “bad” cholesterol should be more careful than ever with their diets and try to adapt their physical activity to the current circumstances. Yes, you can control your cholesterol during lockdown.

Diet to control cholesterol during lockdown

Following a healthy and varied diet helps to increase “good” cholesterol (HDL) levels in the blood by 10% and reduce levels of “bad” cholesterol (LDL) and triglycerides, thereby benefiting your cardiovascular health.

The key to a balanced diet is to consume fruit, vegetables, pulses, cereals and polyunsaturated fats. It is also important to reduce or cut outrefined sugars and carbohydrates that increase your triglyceride levels and visceral fat.

Among the wide variety of foods that help to lower “bad” cholesterol in the blood, we recommend consuming:

• Extra virgin olive oil. Rich in antioxidants, polyphenols and vitamins A, D, K and E, it helps to reduce “bad” cholesterol and control high blood pressure.
• Fruits and vegetables. Especially ones that are high in vitamins A and C, which help to boost the body’s defences and are antioxidants, i.e. they combat cell ageing.
• Oily fish. These are rich in omega-3 fatty acids, vitamins (A, D, E, B6, B12), proteins, amino acids, minerals and trace elements. They are also low in saturated fats, so they provide cardiovascular benefits.
• White meat. It provides high-quality proteins, vitamins (especially B12) and minerals that support the regeneration of red blood cells and myelin, boosts the immune system and improves red blood cell function.
• Nuts. These are high in fatty acids, which are beneficial for the heart as they help to lower “bad” cholesterol, provide fibre, minerals and antioxidants that combat cell ageing and slow down the production of free radicals.

Adapt your physical activity to the space in your home

You may not be able to leave the house, but staying active is essential to keep your weight in check and boost your cardiovascular health.

There are several ways to do this:

• Cardiovascular exercises: you can do housework, walk around the house, go up and down the stairs, or cycle if you have an exercise bike. You should do this for 30 minutes every day, or take 10,000 steps a day.
• Guided classes. On the internet you can now find yoga, Zumba, aerobics, LTB, etc. classes to keep you active in the comfort of your own living room. Choose the exercise that is best suited to the space and equipment you have available.
• Tabata. This is functional training in which you use your body weight to complete intervals of intense (cardiovascular) physical activity combined with brief rest times. There are countless exercises and routines that you can combine, and as your stamina increases you can adjust the times, e.g. 1 minute of exercise, 20 seconds of rest.
• HIIT. This training is very similar to the above exercise. The difference with this type of exercise is that you can use weights, dumbbells, resistance bands, water bottles, etc., anything that allows you to give your muscles an intense workout. If you do not have the necessary equipment, you will have to use your imagination to find suitable alternatives 😉.

In short, now more than ever, to keep “bad” cholesterol in check, you need to take special care of your diet as well as doing 30 minutes of exercise every day.

Additionally, you can supplement you diet to lower your cholesterol with Keriba Duo, the food supplement made from fresh pomegranate and olive extracts. It is a great way to look after your cardiovascular health during this lockdown. 100% natural!