A study published in the journal Atherosclerosis warns that during the long holiday season, total cholesterol and bad LDL cholesterol levels often increase. Specifically, men can increase their total cholesterol by 4.6% and women can increase their triglycerides by 13.46%, according to the health news site Step To Health.
It's common for cholesterol levels to spike after the long holidays.
Here are some tips to help you enjoy the holidays while keeping your cholesterol levels in check.
1. Prioritize fruits and vegetables
These are the best foods to avoid high cholesterol during the holidays. Both of these foods are sources of antioxidants and fiber, which help keep cholesterol levels in check.
Research in the scientific journal Nutrients shows that a diet rich in fruits and vegetables helps lower cholesterol and has a protective effect on the heart.
2. Healthy choices
Avoid eating too much bread and pastries.
Avoid drinking too much soft drinks and alcohol.
Prefer to choose dishes from chicken or fish.
Prioritize fruits, vegetables and whole grains.
Avoid cold cuts, sausages, chips, cookies...
Increase your water intake, preferably before meals.
Prioritize grilled or steamed foods. Avoid fried foods and donuts, according to Step To Health.
Fruits and vegetables are the best things to avoid high cholesterol during the holidays.
3. Portion control
The secret to staying healthy and preventing high cholesterol during the long holiday season is to eat frequently but in small portions. Too many calories lead to fat storage, which can lead to weight gain, obesity, and increased blood cholesterol levels.
4. Exercise
Lack of physical activity is a risk factor for increased LDL cholesterol, total cholesterol, and triglyceride levels, so to avoid a spike in cholesterol during the holidays, it's best to stick to your exercise routine.
This activity also helps prevent weight gain, increased bad cholesterol, high blood pressure and insulin resistance, even when eating a lot.
5. Get enough sleep
Lack of sleep can cause cholesterol levels to spike. Research shows that disrupted sleep can increase cholesterol levels, according to Step To Health.
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