The holiday season can be a lot of fun, but it can also wreak havoc on your heart health if you don't know how.
In fact, research shows that bad cholesterol levels spike the most during this time of year, by nearly 20%, according to the health site Healthline (USA).
Dr. Norman Lepor, a cardiologist at Cedars Sinai Hospital (USA), said: During the holidays, people often gain 1.5 - 2 kg of weight because they eat more and also drink more alcohol during this time.
The holiday season can be a lot of fun, but it can also wreak havoc on your heart health if you don't know how.
The combination of comfort eating and the stress of being busy shopping, traveling, attending parties… can make you less focused on healthy eating and exercise. All of this combined can have a negative impact on the heart.
The three days with the highest number of heart attacks in history fell on New Year's Day, said Dr. Lepor.
Dr. Lepor explains that high levels of bad cholesterol put you at risk for heart disease and stroke. Cholesterol travels through your arteries and veins, building up on the walls of your blood vessels and causing plaque to form. If it gets stuck in your coronary arteries, it can cause a heart attack, and if it gets stuck in your carotid arteries, it can cause a stroke.
Amy Pierce, a lipid specialist at Norton Heart & Vascular Institute (USA), said that lifestyle habits such as diet and exercise can affect about 15 - 20% of cholesterol levels.
That means by changing your diet and exercising regularly, at least 30 minutes of walking, jogging or cycling, combined with push-ups or squats every day, you can reduce your bad cholesterol level by 10 - 20%.
Tet menu to reduce bad cholesterol levels
The 3 Days With the Largest Number of Heart Attacks in History Fell on New Year's Day
Pierce recommends consuming the following to help lower bad cholesterol levels:
Cholesterol-lowering foods are those high in soluble fiber, polyunsaturated fats, or plant sterols and stanols.
To do so, in the Tet menu, you should focus on the following foods:
Nuts . Pistachios, cashews, almonds, macadamia nuts, peanuts… provide a good source of fiber and contain good fats that help increase good cholesterol and reduce bad cholesterol.
Numerous studies show that eating these nuts is good for your heart. Eating a handful of nuts a day can lower bad cholesterol by about 5%, according to Harvard Medical School.
Tet holiday, don't forget fruit
Lots of fruit. The best fruits for cholesterol include apples, grapes, strawberries, and citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers bad cholesterol.
Milk. Choose milk, unsweetened, low-fat or fat-free yogurt, or unsweetened soy milk.
Chicken and fish. When it comes to salty foods, chicken and fish should be prioritized, especially fatty fish. Research shows that eating fatty fish 2-3 times a week can reduce bad cholesterol.
Tofu. Soy foods are also helpful. Studies have shown that consuming 25 grams of soy protein per day (about 300 grams of tofu or 2.5 cups of soy milk) can reduce bad cholesterol by 5-6%.
Beans are rich in soluble fiber.
Beans. Beans in particular are rich in soluble fiber. Additionally, oats, barley, and whole grains are great for lowering bad cholesterol levels.
Many fruits and vegetables. Vegetables, especially carrots, eggplants and okra, are excellent sources of soluble fiber.
Foods to limit
In addition, expert Pierce recommends limiting foods high in sugar such as jams, candies, cakes, soft drinks, refined starches such as white rice, white sticky rice, white bread to reduce triglyceride levels.
Limit processed foods, refined carbohydrates, fatty or processed meats. Season foods with less salt.
While diet and exercise are important, they may not be enough to control cholesterol, and people with high cholesterol levels need to take cholesterol-lowering medications, according to Healthline, says Pierce.
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