How to lower your cholesterol after Christmas
After Christmas, overindulgence in food and drink takes its toll on your body, so it’s no wonder if you start to feel jittery! Attacks of gout, abdominal pains, poorer digestion for several days, bloating, etc. While this is all happening, there’s also a silent enemy that decides to rear its head. Yes, we’re talking about cholesterol and the fact that it has risen over the holidays.
High cholesterol is one of the major cardiovascular risk factors. Your total levels are measured in a blood test and it is recommended not to exceed 200 milligrams per decilitre. It is important to distinguish between the two types, “good” cholesterol or the HDL molecule and “bad” cholesterol or the LDL molecule, which we have already discussed in the past. When it’s time to get back into your normal routine after Christmas, you should ask for a blood test or a check-up with your primary care physician. In fact, according to the Spanish Heart Foundation, your cholesterol levels may have risen by as much as 10%.
What happens after the overindulgence?
It’s normal to assume that the increase may be due to a higher intake of fat; however, sweet treats and foods rich in simple carbohydrates (marzipan, nougat, sweets and chocolates) account for a large proportion of the increase in total cholesterol and LDL levels. Alcohol is also responsible for this increase.
Eating too many sweet things and drinking too much alcohol at Christmas promotes the formation of triglycerides in the liver. These molecules can be converted into cholesterol. Firstly, they are converted into VLDL and then into LDL molecules, thereby raising total cholesterol levels.
Meanwhile, the increase in triglycerides and LDL interferes with HDL molecules, causing their numbers to fall. It is important to note that HDL is a molecule that protects us from cardiovascular disease.
As well as the above, foods containing a high proportion of this molecule (cholesterol), like sausages, liver, ready meals and processed baked goods, also play a part in increasing cholesterol levels.
Tips and solutions for controlling cholesterol
For the coming Christmas season, try to hold back on the foods that can be most detrimental to your health, whether they be refined foods, alcohol or sweet treats. Diet and physical activity are key to controlling the levels of this cardiovascular risk factor. Everyone knows that our diet is worse and we do less exercise at Christmas, but you should try to keep the unhealthy days to a minimum and make up for them on the other days.
Remember to increase your vegetable intake and eat at least 2 pieces of fruit a day, when you are not celebrating. The high fibre content of these foods may help lower your overall cholesterol levels by decreasing the amount of it you absorb and by promoting its excretion in your faeces.
It’s advisable to add foods rich in omega-3, a compound that lowers cholesterol levels, which is found in nuts (such as walnuts or almonds), oily fish (tuna, sardines or mackerel) and olive oil.
It’s also advisable to take natural supplements like Keriba Duo, which contains natural extracts of olive and pomegranate, natural antioxidants that help to you look after your cardiovascular health. This healthy, natural food supplement helps you to combat and prevent high cholesterol and control the levels of cholesterol in your blood.
We already know that physical activity is essential. If you can’t stick to your exercise routine, try walking at maximum tolerable intensity for 20 minutes a day. Keeping active will also promote the elimination of excess cholesterol. And try to resume your usual activity as soon as possible. If you’re not doing any exercise yet, set yourself a challenge for the New Year!
Enjoying the festive season is about enjoying the company of others. Don’t overindulge in alcohol and food. Practice mindful eating, always choosing healthy foods.
High levels of cholesterol and triglycerides have adverse effects on your long-term health and can lead to diseases ranging from thromboembolic events and strokes to angina pectoris and possible heart attacks. Remember to keep yourself at a healthy weight and follow your doctor’s advice at all times.
