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Maintaining cholesterol level is an extremely important issue: the proper functioning of blood vessels and the body’s resistance to various serious diseases depend on it.

According to the Spanish Heart Foundation, “blood cholesterol rises if our body produces a lot of cholesterol or if we eat a diet rich in saturated fat. Having high levels of total cholesterol, triglycerides and/or LDL cholesterol increases the risk of having a heart attack. Cholesterol is deposited on the wall of the arteries, causing them to narrow.

According to the study of the universities of Granada and Castilla – La Mancha, physical exercise and the pharmacological polypill are two effective strategies to improve cholesterol and triglycerides. However, the practice of exercise has an additional advantage: it has no side effects.

“What is really interesting regarding the study is that taking a drug always has side effects, while exercise does not,” explains the researcher from the Department of Physical and Sports Education of the UGR Francisco Amaro, reported Sputnik.

Additionally, physical exercise contributes to other health parameters such as physical condition, blood pressure, body weight or blood glucose levels.

Lifestyle

In her program for the Perviy channel, the Russian doctor Elena Malisheva shared her vision of how to lower cholesterol. In particular, weight loss is of paramount importance to lower cholesterol levels. She emphasized that with a weight loss of just 5%, cholesterol is reduced by an average of 8%.

In addition, Malisheva noted that physical activity can lower cholesterol by another 2%. She clarified that losing weight and exercising together already reduce cholesterol by 10%. The third most important way is a drop in blood sugar levels. Thanks to this, cholesterol levels can drop another 6%.

Malisheva also called for consuming salmon, which is rich in omega-3 unsaturated acids, which is very effective in fighting cholesterol. Due to its use, according to the doctor, a 7% reduction in cholesterol can be achieved, and it also normalizes blood pressure.

The specialist concluded that normal cholesterol levels can only be achieved through changes in lifestyle. JR/JML

Chia is a plant related to mint, from central and southern Mexico, as well as El Salvador, Guatemala and Nicaragua, with considerable nutritional wealth and, however, it was displaced from the diet during the Spanish rule of America.

“It is one of the plant species with the highest concentration of omega 3 alpha-linolenic fatty acid, it is grown to take advantage of its seeds, which are used ground as food,” details a disclosure document from the Government of Mexico.

“Displaced by the cereals brought by the Spanish, chia cultivation disappeared during the colonies, surviving only in isolated mountainous areas of Mexico, Guatemala and El Salvador,” he adds.

The chia contributes

• Five times more calcium than milk
• Three times more antioxidants than blueberries
• Three times more iron than spinach
• Twice as much fiber as oatmeal
• Twice as much protein as any vegetable
• Two times more potassium than banana

According to disclosure information from the United States Government health system, lchia can be added or sprinkled on almost any food, without any special preparation.

“Unlike flaxseeds, chia seeds do not need to be ground to achieve maximum benefits,” notes the US National Library of Medicine.

ways to eat chia

• Added to breadcrumbs

• Added to beverages, smoothies, yogurt, cereal, or granola
• As a condiment in soups, salads and pasta
• As a side on pancakes, French toast, or baked goods

Some benefits of chia

Lose weight

Just one tablespoon of this seed provides 19% of the recommended daily fiber intake, so it helps you feel full and eat less.

Digestion

Due to this same richness in fiber, this food can contribute to better bowel movements and resolve constipation.

Heart

Due to its high content of omega 3, chia has a positive impact on heart health.

strength in the bones

Its contribution of calcium, higher than dairy products, contributes to maintaining a healthy and strengthened bone system.