Strategies for Enhancing Cardiovascular Wellness and Reducing Cholesterol Levels
By Nicolás Cortés Mejía
Improving cardiovascular health is within our reach through lifestyle changes that focus on controlling cholesterol levels. Here are some strategies to help you on this journey.
Diet: Adopt a heart-healthy diet rich in whole foods, fiber, and healthy fats, such as those found in a Mediterranean-style diet. Limit saturated fats, trans fats, refined carbohydrates, and added sugars. Small, balanced meals can help regulate calorie intake, maintain a healthy weight, and improve cholesterol profiles [2][3][4].
Exercise: Engage in at least 150 minutes per week of moderate-intensity aerobic exercise (e.g., brisk walking, cycling), strengthening the heart muscle, lowering blood pressure, and managing weight [1][3][4]. Incorporate cardio exercise mostly in zone 2 (where you can talk but are slightly short of breath) and include strength training, flexibility, and balance exercises to support overall health.
Smoking cessation: Quitting smoking can quickly improve HDL cholesterol levels, enhancing the body’s ability to remove harmful cholesterol and protect arteries [2][4][3].
Weight loss: Modest weight loss of 5-10% of body weight significantly improves cholesterol levels and overall cardiovascular health [2][4].
Alcohol consumption: Moderate alcohol intake may slightly raise HDL cholesterol, but excessive drinking raises triglycerides and LDL cholesterol, increases blood pressure, contributes to weight gain, and worsens cardiovascular risk [2]. The recommended limits for alcohol consumption are one drink per day for women and adults over 65, and up to two drinks for younger men.
Additionally, managing stress through meditation, mindfulness, sleep, and social support can indirectly benefit cholesterol levels and heart health [4].
Incorporating whey protein, foods rich in omega-3 fatty acids (such as salmon, nuts, or flaxseed), and increasing soluble fiber intake can further support cholesterol management [2].
These measures, even when medication is used, can still be useful to reinforce their effectiveness and keep the dose under control. Regular physical activity is among the most effective measures for controlling cholesterol levels, making it a key pillar in cholesterol control [2].
These strategies - simple habit changes, moderate alcohol consumption, low-fat sandwiches, increased movement, and limiting alcohol consumption - form a comprehensive approach to reduce cholesterol and improve heart health.
This article was published in El Tiempo, a Colombian newspaper.
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