Cholesterol is a very important fatty substance for the body, it is a basic component of some hormones, it helps in the production of vitamin D. However, when it exceeds the recommended limit, higher than 190 mg/dl, it can accumulate in the arteries and increase the chances of developing heart disease. That is why it is important to take care of your levels.
Cholesterol is divided into HDL (also known as good cholesterol), which helps transport cholesterol from other parts of the body to the liver, where it is finally eliminated, and LDL (bad cholesterol), which in excess in our body causes layers of fat to build up in the arteries, compromising our health.
HDL and LDL cholesterol ranges are different in laboratories, but it is recommended to keep them in parameters lower than 65 (HDL) and 130 (LDL).
The consequences of elevated cholesterol levels are the following:
Chest pain
Angina pectoris
Heart attack
What should I do to keep cholesterol levels in optimal ranges?
Eat lots of vegetables.
Give up full-fat dairy products, high-fat meats, fried, battered and processed foods, since they are high in bad cholesterol.
Choose lean meats (without fat), fish, chicken and good fats (almonds, walnuts, peanuts).
Use olive oil for salads as a vinaigrette, and limiting dressings.
Consuming fiber in our diet, since it helps to prevent cholesterol from sticking to our arteries.
Perform physical activity periodically (at least four days a week, 30-45 minutes). For example, walking, jogging, swimming.