{"id":5253,"date":"2021-05-12T09:00:00","date_gmt":"2021-05-12T07:00:00","guid":{"rendered":"https:\/\/es.prepreblogwp.inditex.inithealth.com\/?p=5253"},"modified":"2021-04-16T13:13:08","modified_gmt":"2021-04-16T11:13:08","slug":"7-rutinas-para-mantener-a-raya-el-colesterol","status":"publish","type":"post","link":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/2021\/05\/12\/7-rutinas-para-mantener-a-raya-el-colesterol\/","title":{"rendered":"7 routines to keep cholesterol at bay"},"content":{"rendered":"

Monitor your lifestyle and watch your blood lipid levels<\/h3>\n

More than half of the population has high cholesterol and 54% of these people don\u2019t even know. Cholesterol is an essential fat, but high levels (over 160mg\/dl) can increase the risk of a heart attack. Apart from genetics, our habits are responsible for keeping it at bay.<\/p>\n

    \n
  1. Fruit for breakfast or for dessert<\/strong>. A piece at breakfast or for dessert at lunch provides us with quality soluble fibre, which reduces triglycerides and prevents disease.<\/li>\n
  2. Limit alcohol consumption<\/strong>. Drinking alcohol on a daily basis can increase the risk of cancer, cardiovascular disease, depression and diabetes. Concerning alcohol, the WHO says the less you consume, the better.<\/li>\n
  3. Prioritise \u2018good\u2019 fat<\/strong>. Omega-3 polyunsaturated fats and other monounsaturated fatty acids (olive oil, nuts, avocados) reduce LDL (bad) cholesterol.<\/li>\n
  4. Stay away from ultra-processed foods<\/strong>. Cured meats, snacks<\/em>, soft drinks and industrial baked goods increase bad cholesterol. Stay away from products with a long list of ingredients on the label.<\/li>\n
  5. Exercise daily<\/strong>. Half an hour of aerobic exercise a day reduces LDL cholesterol levels and increases HDL (good) cholesterol. It also prevents weight gain and improves blood pressure.<\/li>\n
  6. Avoid smoking in any form<\/strong>. Regardless of whether it\u2019s tobacco, e-cigarettes, cigars… Smoking is bad for your health: it increases bad lipoproteins, lowers HDL and makes it harder to break down cholesterol.<\/li>\n
  7. Calm your mind<\/strong>. People who suffer from high levels of stress are at greater risk of having high \u2018bad\u2019 cholesterol. Try to find ways to channel that bad energy.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Monitor your lifestyle and watch your blood lipid levels More than half of the population has high cholesterol and 54% of these people don\u2019t even know. Cholesterol is an essential fat, but high levels (over 160mg\/dl) can increase the risk of a heart attack. Apart from genetics, our habits are responsible for keeping it at bay. Fruit for breakfast or for dessert. A piece at breakfast or for dessert at lunch provides us with quality soluble fibre, which reduces triglycerides and prevents disease. Limit alcohol consumption. Drinking alcohol on a daily basis can increase the risk of cancer, cardiovascular disease, depression and diabetes. Concerning alcohol, the WHO says the less you consume, the better. Prioritise \u2018good\u2019 fat. Omega-3 polyunsaturated fats and other monounsaturated fatty acids (olive oil, nuts, avocados) reduce LDL (bad) cholesterol. Stay away from ultra-processed foods. Cured meats,..<\/p>\n","protected":false},"author":1,"featured_media":5244,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139],"tags":[1175,272],"class_list":["post-5253","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-well-being","tag-habitos-saludables-en","tag-healthy-habits"],"_links":{"self":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/5253"}],"collection":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/comments?post=5253"}],"version-history":[{"count":1,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/5253\/revisions"}],"predecessor-version":[{"id":5255,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/5253\/revisions\/5255"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/media\/5244"}],"wp:attachment":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/media?parent=5253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/categories?post=5253"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/tags?post=5253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}