Existen distintas situaciones que favorecen el aumento de los niveles de colesterol:
– Antecedentes familiares (factor de riesgo que no se puede modificar, pero que con un diagnóstico temprano podemos controlar)
– Sobrepeso con un mayor depósito de grasa a nivel abdominal
– Alimentación rica en grasas saturadas y trans
– Sedentarismo
– Embarazo, especialmente luego del segundo trimestre en respuesta a una mayor producción de estrógeno y progesterona. Suele normalizarse luego del parto
– La post-menopausia
– Hipotiroidismo: los valores de colesterol se normalizan con el tratamiento del hipotiroidismo
Los pilares para mantener niveles óptimos de colesterol en sangre son:
1- Mantener un peso estable: realizar un plan nutricional con un aporte calórico adecuado, sin excesos, adaptándolo a la etapa vital que transite cada individuo
2- Alimentación rica en fibras (verduras, frutas, cereales integrales, semillas, legumbres, frutos secos), aumentar el consumo de grasas cardiosaludables: pescado azul (atún, salmón, jurel, caballa, sardina, etc), aceite de oliva, canola, frutos secos, palta y aceitunas
3- Realizar Actividad física de moderada intensidad: 30 minutos al día, al menos 5 días a la semana.
4- NO fumar, ya que la nicotina reduce los valores de colesterol bueno (HDL)
5- Controlar el stress, con ejercicios de meditación y relajación
6- Realizar controles médicos regularmente y evaluar la posibilidad de complementar el estilo
Como conclusión, para lograr niveles óptimos de colesterol, es importante mantener un estilo de vida activo, lograr un peso estable y seleccionar adecuadamente las comidas, evitando los excesos y eligiendo las grasas cardiosaludables en el marco de un plan alimentario rico en fibras
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