The cholesterol level in the body is determined partly by genetics, lifestyle factors such as diet and exercise and even psychological stress. High cholesterol build-up can occur gradually over-time without causing any symptoms.

What is cholesterol?
Cholesterol is a soft, waxy fat found in the bloodstream. It’s an important component of a good health because it’s used to make cell membranes and certain hormones. But too much cholesterol in the blood results in a hypercholesterolemia — a major risk factor for coronary heart disease.

What is the best way to lower blood cholesterol?
For those who are overweight dietary reduction of saturated fat, exercise and weight loss are the cornerstones of treatment and prevention. Making gradual and permanent changes in your diet and lifestyle is the most natural way to lower cholesterol levels.

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• Reduce total fat and cholesterol from your diet.
• Eat more foods rich in fiber, such as fruits, vegetables and whole grains.
• Eat no more than six ounces of lean meat, fish and poultry per day.
• Consume skim-milk and low-fat dairy products.
• High-quality proteins from vegetable sources (example - soya products) are good substitutes for animal sources of protein.
• Increase your level of physical activity (walk at least 45-minutes daily).
• Maintain a healthy body weight.
• Find ways to de-stress.
• Lead an active life.

What is the relationship between high cholesterol and heart disease?
When there is too much cholesterol in the blood, the excess gets trapped in the walls of the arteries. This forms plaque build-up in the arteries which can result in heart ailments.

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Current guidelines recommend that total cholesterol should not exceed 200 mg. per deciliter (mg/dl). If your Total Cholesterol level is between 200 to 239 mg/dl, you are at an “Increased Risk” for developing coronary heart disease. If your Total Cholesterol Level is 240 mg/dl or above, you are in the “High Risk” category.

What is “bad” and “good” cholesterol?
LDL cholesterol: Low density lipoprotein (LDL) is the major cholesterol carrier in the blood. A high level of LDL cholesterol reflects an increased risk of heart disease. That is why LDL cholesterol is often called “bad” cholesterol.

HDL cholesterol: HDL carries cholesterol away from the arteries and back to the liver, where it’s eliminated from the body. HDL is known as “good” cholesterol because a high level of HDL protect against heart disease. The opposite is also true: a low HDL level indicates a greater risk.

What foods contain cholesterol?
Cholesterol is found in foods that come from animals, such as meats, poultry, fish, seafood and dairy products. Foods from plants (fruits, vegetables, grains, nuts and seeds) do not contain cholesterol.

Excess saturated fat, refined carbohydrates and sugars trigger the liver to produce excessive amounts cholesterol.

Does Stress effect cholesterol levels?
Yes. Individual response to stress may be a contributing factor. Stress causes the release of hormones that can cause oxidation of Cholesterol.

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• Prioritize. Learn to manage your time effectively.
• Consider doing deep breathing exercises, yoga or meditation.
• Indulge in some relaxing “me” time, such as booking an appointment for a massage, soaking in the bath, listening to music or reading a book.
• Don’t bottle-up emotions. Talk to friends or colleagues if there are problems.

Does exercise (physical activity) affect cholesterol levels?
Exercise can help lower cholesterol levels. Regular exercise such as brisk walking, jogging and swimming are important to reduce the risk of hypercholesterolemia. Even mild activities (gardening, golf, housework), if done daily, help prevent and reduce the risk.
• When exercise is of sufficient volume, for example, 45-minutes to 1-hour of brisk walking daily, the triglycerides and LDL levels substantially reduce and the HDL levels increase.

• If you maintain a frequent and sufficient level of exercise, it is possible that your physician will reduce your cholesterol-lowering medication (if prescribed) and in some cases stop it altogether.

Did you know?
• In 12 to 16 weeks a high volume of exercise (e.g. a routine that burns 1,500 kcal or more per week) can reduce total cholesterol by 10¬ to 20 percent.
• Weight loss, especially fat lost around the waist and abdomen, is associated with an increase in HDL-cholesterol and a reduction in total cholesterol, LDL-cholesterol and triglyceride levels.

The Fitness pyramid to reduce cholesterol
If you are new to exercising, start with walking 20 minutes per day, four days a week. Over six to eight weeks graduate this program to one hour, six to seven days a week of walking over hilly terrain or walk-jogging over relatively flat ground.

A well-structured exercise routine should include cardiovascular fitness, flexibility and strength training with light resistance.

Caution: If you have high cholesterol levels, have your physician establish your cardiovascular health status before engaging in an exercise program.

Cardiovascular Fitness: For exercise to significantly lower cholesterol levels, a relatively high volume of exercise is recommended. Try to get enough cardiovascular activity to burn at least 1500 calories a week.

Here is a rough calorie guide for you. You can pick from these options - 1500 calories expended during exercise is equivalent to about five hours per week performing moderate intensity walking, swimming and walk-jogging or cycling.

Walk on the treadmill or walk outdoors: Just put on your walking shoes and walk anywhere, anytime, as convenient.
Calories burned: 300 an hour.

Walk uphill: This increases walking intensity and shapes the legs and hips.
Calories burned: 400 an hour.

Swim: Challenge your muscles in water.
A safe, low-impact exercise that works the whole body.
Calories burned: 400 an hour.

Cycle: Outdoor cycling is a great exercise for toning the lower body.
Calories burned: 350 an hour.

Tags: bad cholesterol, cardio-vascular training, cholesterol, exercise, fitness pyramid, good cholesterol, hdl, high cholesterol, ldl

This entry was posted on Thursday, November 13th, 2008 at 11:33 am and is filed under Health Update. Responses are currently closed, but you can trackback from your own site.