How to Reduce your Cholesterol

Recently, many of my PT clients and some of you in class have been asking about cholesterol and ways to reduce it, so I thought it would be a great topic to discuss.

At regular intervals in our lives, we are invited by our GP to attend a health check, which includes a blood cholesterol test. This is test that monitors the level of cholesterol in your blood.

So what is Cholesterol?

Cholesterol resembles a sticky plaque that builds up in your arteries, restricting blood flow to your heart and potentially leading to heart disease.

Cholesterol is produced from lipoproteins, which are fats that have been broken down through digestion.

Two types of lipoproteins are tested in your blood: LDLs (low-density lipoproteins) and HDLs (high-density lipoproteins).

LDLs contain the largest proportion of cholesterol, approximately 50%, and are referred to as bad cholesterol due to their link to heart disease.

HDLs are referred to as good cholesterol because they circulate and clean up after LDLs, containing relatively low cholesterol levels (approximately 20%). They move throughout the body, gathering excess cholesterol (including from artery walls) and transport it back to the liver for excretion or reuse.

Despite often receiving negative attention, cholesterol is crucial for the functioning of every cell in the body. However, if its levels are not regulated, it can elevate the risk of heart issues.

How to reduce your cholesterol:

Saturated fat has been considered a risk factor for cardiovascular disease due to its ability to increase cholesterol levels.

Some of the factors that can positively affect the ratio of HDL ‘good’ cholesterol to LDL in the blood are the type of fat intake, exercise, and fibre intake.

Consuming foods rich in polyunsaturated omega-3 fats, like nuts, seeds, and oily fish, can help lower LDL levels. Conversely, trans fats, commonly found in processed foods, should be entirely avoided due to their high LDL content.

Exercise tends to raise the levels of HDL ‘good’ cholesterol in the blood.

Foods rich in fiber, particularly those containing soluble fiber like oats, pulses, fruits, and vegetables, assist in lowering LDL levels by decreasing the cholesterol absorbed into the bloodstream from the intestine.

SUMMARY:

To lower your blood cholesterol levels, you should consider the following steps:

·       Consume 'good' fats, like polyunsaturated fats found in nuts, seeds, and oily fish

·       Avoid trans fats, which are present in processed and fast foods

·       Engage in exercise at least 3 times a week

·       Boost your intake of soluble fiber by eating oats, pulses, fruits, and vegetables