After 15 days at home you have to start taking care of yourself, and polyclinic CUME wants to help you with these recommendations. At this time it is important to have a healthy and low calorie diet and practice as much physical exercise as possible at home. The more the better.
In addition, high cholesterol is one of the main risk factors for cardiovascular disease, a problem that suffers from more than half of the adult population in Spain. And now, in times of quarantine by coronavirus, controlling and keeping cholesterol levels at bay is essential so that there are no consequences. People with heart problems or cardiovascular risk factors can not neglect the medication at any time. It is important to keep to the letter the usual treatment and if there is any doubt, consult the doctor.
How to control cholesterol in these days of confinement?
The important thing in this quarantine is to eat as healthy as possible. In these days of confinement we do not have the mobility of before in our daily routine and this can have consequences on the cardiovascular system and metabolic level. That is why it is important to follow a stricter diet than usual and practice as much physical exercise as possible at home.
We have to avoid as much as possible the consumption of saturated fats, since they increase cholesterol levels and cardiovascular risk, and on the other hand, reduce the consumption of carbohydrates from the diet, especially those of slow absorption. The dietary measures in the quarantine must be the same as always, that is, a healthy, varied and balanced diet; But if you are going to do less physical exercise and our activity is being reduced, you will have to consume much less calories. A practical and simple advice could be to reduce the amounts in each and every meal.
The Mediterranean diet has proven to be a cardioprotective diet, that is, a diet that protects us against cardiovascular diseases, which are currently the leading cause of death in Spain. In this diet, fruits, vegetables and vegetables, fish (especially blue fish), legumes, nuts (raw or roasted) and olive oil prevail.
Good foods so that cholesterol does not rise
The idea is to consume more fish weekly (four times a week) than meat (two to three times a week, and preferably white meats like chicken, rabbit and turkey). Red meats are best left for more occasional consumption. It is best to eat three servings of legumes a week, in the form of stews or salads. On the other hand, it is also essential to consume eggs, dairy products (better skimmed and without sugar) and preferably whole grains. In the same way, it is important how we prepare meals: it is best to steam, grill and stew and avoid fried and battered as much as possible.
It is also important to reduce the consumption of salt and sugar. According to the World Health Organization (WHO), it is not necessary to exceed five grams of salt a day and 25 grams of sugar, something that in Spain we do not comply with.
Get moving and get active at home
If you are not doing any class that we have now on-lineIt is important to move and practice some physical exercise every day, going up and down stairs (if we have at home), taking walks in the hallways, doing weights, abdominals, stretching, squats or any exercise table that we know.
Even doing household chores or activities to try to move even more. Any physical activity is valid as long as it is adapted to the physical characteristics of each one. Therefore, you should do and practice as much physical exercise as possible, according to the age and conditions of each person, and cardiac patients have to take these recommendations even more into account.
From CUME Polyclinic they want to help you feel good, and they send a positive message: All this will happen soon, and we will overcome it together.