How to Manage Cholesterol Levels During Winter

Cold weather and lifestyle changes in winter can raise cholesterol levels, increasing the risk of heart problems. Here’s why this happens and how you can manage it effectively.

Why Cholesterol Rises in Winter

Several factors cause cholesterol levels to increase during winter:

• Effect of Cold Weather on the Body: Cold temperatures make blood vessels narrow, raising blood pressure and putting extra stress on the heart. This is especially risky for those with high cholesterol.
• Eating Habits: In winter, people often eat more high-fat and calorie-rich foods like fried snacks and sweets, which can increase cholesterol levels.
• Less Physical Activity: Cold weather makes outdoor exercise less appealing, leading to less activity, weight gain, and higher cholesterol.
• Body’s Response to Cold: The body produces more cholesterol in cold weather to maintain cell health. Less sunlight in winter can also affect how cholesterol is processed.
• Higher Blood Pressure: The body works harder to stay warm, which raises blood pressure and increases the risk of heart issues.

Tips to Manage Cholesterol During Winter

1. Choose Whole Fruits: Eat whole fruits instead of juices. They’re high in fiber, which helps keep cholesterol in check.
2. Reduce Salt: Use less salt in cooking and avoid salty packaged foods to keep blood pressure and cholesterol levels under control.
3. Healthier Desserts: Switch sugary treats like gulab jamun and jalebi for options like nut chikki, jaggery, or fruit custard.
4. Eat Whole Grains: Choose whole grains like oats, quinoa, barley, and brown rice instead of white bread and refined carbs to lower bad cholesterol (LDL).
5. Include Healthy Fats: Add heart-healthy fats like omega-3s from salmon, flaxseeds, walnuts, and chia seeds. Avoid saturated fats.
6. Stay Active: Stay physically active even when it’s cold. Aim for at least 150 minutes of moderate exercise or 75 minutes of intense activity weekly. Indoor options like walking, dancing, or online fitness classes can keep you moving.
7. Seasonal Fruits and Vegetables: Add winter produce like citrus fruits, leafy greens, broccoli, cauliflower, carrots, and beets to your meals. They’re full of nutrients and fiber that help reduce cholesterol.
8. Enjoy Winter Fruits: Apples, pears, and pomegranates are great winter fruits with antioxidants and vitamins that support heart health.

Conclusion

Winter can make it harder to manage cholesterol, but with simple changes like eating healthier, staying active, and choosing seasonal produce, you can keep your cholesterol levels in check. These steps will not only help your heart stay healthy but also ensure a healthier winter overall.