Too high cholesterol negatively affects he alth. It can be especially dangerous for the elderly. Cholesterol levels are not only influenced by diet, but other lifestyle components are also important. Check out what to do to keep your cholesterol levels normal.

1. Normalize body weight

Overweight and obesity are one of the main factors that raise cholesterol levels. Often, people with excess kilograms have elevated levels of LDL cholesterol, and lower levels of HDL cholesterol, as well as high levels of triglycerides and hypercoagulability, which is conducive to the development of atherosclerosis. Physical exercise and an appropriate diet will help to normalize the body weight. It is worth consulting with a dietitian - using various miracle diets on your own can only be harmful.

2. Limit alcohol consumption

Especially the high-percentage one contains a lot of calories, so chronic overuse leads to excess weight. In people with elevated triglycerides, it promotes its further increase, and thus an increase in total cholesterol. The opinion that a glass of (dry) red wine has a beneficial effect on the cardiovascular system should not, however, be an excuse to drink, especially to abuse alcohol.

3. Quit smoking

This addiction reduces the level of HDL cholesterol. In addition, the nicotine and carbon monoxide contained in tobacco smoke reduce the concentration of oxygen in the blood, damage the walls of blood vessels, and accelerate the process of atherosclerotic plaque formation.

4. Learn to relieve stress

This chronic daily recurrence not only raises cholesterol but also leads to high blood pressure over time. Nowadays it is difficult to avoid daily stress exposure, so it is worth learning how to discharge and balance it. One of the easiest ways is to exercise to lower your stress hormone levels. Yoga is an excellent remedy, which relaxes the body and brings the mind to meditation, helping to distance yourself from everyday problems. It is also important to learn how to plan your own actions to avoid the rush that creates tension.

The effects of stress are eliminated by a friendly environment. Therefore, it is worth maintaining contacts with family and friends, taking care of good relations with neighbors,colleagues, and above all - nurture your relationship. It has been proven that a successful, long-term love relationship protects against diseases, incl. thanks to the stress-relieving effect.

5. Be physically active

Movement is crucial especially for maintaining a favorable ratio of cholesterol fractions, as it increases the concentration of HDL fractions, and thus contributes to lowering the total level of cholesterol in the body. It is important to do sports regularly, at least 3-4 times a week, preferably every day for at least 30 minutes.

The choice is important - these should be exercises to improve endurance, e.g. running, swimming, cycling, brisk walking, cross-country skiing, Nordic walking. Every activity is better than nothing, you can try to "build" it into your daily activities, e.g. use the elevator, car or tram less often.

The type of activity must be adjusted to the current condition and state of he alth. Those who have never trained can start with leisurely walks. Who wants to exercise more intensively, should consult a doctor - especially important for chronically ill and overweight people. It is worth practicing under the supervision of a trainer specialized in this type of therapy.

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Category:

Geriatrics