New Year is a time of magic, joy and, of course, lavish feasts. We immerse ourselves in the festive atmosphere with pleasure, enjoying delicious food and drinks. But, no matter how beautiful these days are, they can be a real challenge for our body. This is especially true for lipid metabolism. Let's find out why New Year holidays can have a negative impact on fat metabolism and how to minimise the risks.
New Year's "paradox": holiday for stomach, stress for blood vessels
New Year's feasts are usually characterised by an abundance of fatty, fried, smoked and sweet dishes. These are just some of the factors that contribute to an increase in bad cholesterol (LDL) and triglycerides:
- Overeating: During the holidays, we often eat more than usual, which leads to excess calories and higher blood fat levels.
- Fatty foods: Traditional New Year's Eve foods such as mayonnaise salads, fried meats and cakes are rich in saturated fats, which contribute to LDL levels.
- Abundance of sweets: Candies, biscuits, cakes and other sweets are high in sugar, which is converted into triglycerides in the body, which also has an adverse effect on cholesterol.
- Alcohol: Excessive alcohol consumption, especially hard alcohol, can increase triglyceride levels and, consequently, total cholesterol.
- Reduced physical activity: During the holidays, we often sit more than we move, which slows down metabolism and contributes to fat storage.
How can holidays affect your cholesterol levels?
As a result of the festive "feast", the level of "bad" cholesterol (LDL) may increase and the level of "good" cholesterol (HDL) may decrease. This, in turn, increases the risk of atherosclerosis, hypertension, heart attacks and strokes.
How do you protect yourself and your cholesterol over the holidays?
Of course, no one is urging you to give up the festive mood and your favourite dishes. However, a moderate approach and some tricks will help you minimise the negative impact of the holidays on cholesterol levels:
- Don't overeat: Try to eat moderate portions and be mindful of feeling full.
- Choose the "right" fats: Favour dishes cooked with olive oil or grilled rather than deep-fried.
- Increase your fibre intake: Add more vegetables, fruit and wholemeal bread to your holiday menu. Fibre helps lower cholesterol levels.
- Limit sweets: Enjoy desserts moderately, favouring natural sweets such as fruit.
- Moderate alcohol: Don't overindulge in alcohol, especially hard alcohol. Choose lighter drinks and consume them in reasonable quantities.
- Keep moving: Despite the holidays, make time for walking, dancing or other physical activity.
- Keep taking your prescribed medications: If you are taking cholesterol-lowering medications, remember to take them during the holidays.
Post-holiday "detox"
After the holidays are over, don't forget:
- Check lipid metabolism levels (lipidogram). If there is cause for concern, see your doctor;
- Return to a healthy diet;
- Exercise regularly.
In conclusion:
The New Year holidays are a wonderful time, but you shouldn't forget about your health. Moderation and a conscious approach to nutrition will help you enjoy the holidays without compromising your cholesterol and overall health. May the New Year bring you only health and joy!