Cholesterol is an essential lipid that plays a role in various physiological processes. However, an imbalance of cholesterol levels can lead to many health complications with the main one being cardiovascular diseases. This article aims to improve your understanding of different types of cholesterol, factors that affect cholesterol levels, foods that lower cholesterol, and the impact of exercise on cholesterol.
1. Types of Cholesterol
There are 2 main types of cholesterol. LDL
Cholesterol, or low-density lipoprotein, carries cholesterol from the liver
to many cells in the body. However, excess LDL levels can clog up various
arteries and cause cardiovascular disease. On the other hand, HDL
Cholesterol, or high-density lipoprotein, is a “good” cholesterol that
removes excess cholesterol from the arteries, lowering the risk of
cardiovascular disease.
2. Factors that Affect your Cholesterol
Levels
Understanding factors that contribute to your
cholesterol levels can help you greatly with managing it. Those factors may
include:
Diet and Cholesterol:
A diet with a high level of saturated and trans fat has time and time again
shown its association with the rise in cholesterol levels.
Role of Genetics:
Some hereditary conditions, such as familial hypercholesterolemia can lead to
frequent and significant rises in LDL level and risk of developing
cardiovascular disease at an early age.
Lifestyle:
Believe it or not, your lifestyle is directly linked to your cholesterol
levels. Habits like excessive smoking and drinking, and sedentary behavior are
the main culprits of rising cholesterol levels.
Hormonal Factor:
Hormones, such as estrogen and testosterone regulate cholesterol in different
ways which explains the difference in cholesterol levels in men and women.
3. Cholesterol-lowering Food
Many case studies have shown that these foods
contain cholesterol-lowering properties.
Foods like:
Oats and Barley: contain beta-glucans and have been shown to reduce LDL
cholesterol levels by lowering cholesterol absorption by the intestine.
Nuts: Clinical
trials prove that nuts, mainly almonds and walnuts can lead to significant
reductions in LDL cholesterol.
Fish Fat:
has been regularly associated with an increase in HDL cholesterol and a
decrease in triglycerides.
4. Impact of Exercise on Cholesterol
Numerous pieces of evidence show the positive
effects of exercise on cholesterol levels.
Aerobic Exercise:
such as jogging, cycling, and swimming, have cholesterol-lowering and
HDL-raising effects.
Resistance training:
can improve your cholesterol profile by lowering LDL cholesterol and
triglycerides.
Combination exercise:
A combination of aerobic and resistance exercise actually proves to have
superior benefits in managing cholesterol levels than doing these exercises
alone.
A comprehensive understanding of cholesterol
levels can greatly help you manage your cholesterol level and prevent
cardiovascular disease. Implementing a healthy diet and engaging in regular
physical activity should be on top of your priority list if you are looking to
balance your cholesterol level, and further actions should be taken with the
help of a health professional.
Source: https://www.nestacertified.com/lifestyle-changes-to-improve-your-ldl-cholesterol-levels/
