Understanding Cholesterol and How Exercise Can Help

Did you know approximately 1.5 million Australians suffer from high cholesterol?

According to Australian Bureau of Statistics the proportion of people with high cholesterol doubles between the ages of 45-55 going from 7% to 14%. Unfortunately, most people who have high cholesterol are either unaware of having high cholesterol or do not consider it to present long term health problems until it does.

So, what is cholesterol and why does it matter to understand it?

Cholesterol is a fatty like substance in our body that helps build cells, vitamins and produce hormones, such as, vitamin D, testosterone, and estrogen. There are 2 types of cholesterol: LDL - Low density lipoproteins (bad cholesterol) and HDL - High-density lipoproteins (good cholesterol). The problem as we see it is that two out of every three Australians are considered overweight or obese according to many surveys and studies. This trend has been made more prominent over recent years as a result of spending more time at home due to lockdown periods, leading to an increase in consumption of fatty food & alcohol, and a reduction in exercise habits. Even worse if smoking is added to the equation. If LDL levels are left unchecked it can lead to fatty deposits building up in our blood vessels, restricting blood flow and increasing heart disease, causing high blood pressure, diabetes, chest pain, stroke, pain, and cramping. HDL can help protect the heart as it transports LDL away from arteries and into the liver to be broken down and processed from the body. However, HDL doesn’t completely bulletproof our arteries and heart, as LDL makes up most of the cholesterol in our bodies.

Cholesterol levels under 200 mg/dl or 5.18 mmol/L is considered desirable in adults. Cholesterol levels above 240 mg/dl or 6.18 mmol/L is considered high, and a health professional should therefore be consulted.

How can you reduce our cholesterol levels?

Modifying your diet by reducing discretionary eating of foods that are high in sugars, high in trans & saturated fats, and low in nutrients are key dietary strategies to improve cholesterol levels. ?Reducing alcohol and quitting smoking are also critical.

Replacing foods with saturated fats with unsaturated fats such as polyunsaturated and monounsaturated will help lower cholesterol levels. These are considered healthy fats and include fatty fish, nuts such as walnuts & almonds, seeds such as pumpkin & sesame, avocados, and legumes. These will not only help blood cholesterol but also helps with lowering heart disease, stroke, and reducing risk of type 2 diabetes.

We understand that overhauling your diet and giving up addictive behaviours such as drinking up alcohol and smoking can be overwhelming and will take time and will require concerted effort to reduce and balance to normal levels. Therefore, including exercise in your lifestyle habits will help expedite this process.

Exercise has proven to have positive impacts on the reduction of cholesterol levels.

What types of exercise will help lower cholesterol levels?

The data in 13 published investigations[1] confirm the beneficial effects of regular physical activity and exercise activities. Firstly, let’s distinguish the difference between physical activity and exercise activity, as the terms are often used interchangeably. Physical activity essentially means moving the body. This can be achieved through incidental activities such as walking, mowing the lawn, cleaning the house etc. Exercise activities offer a more planned and structured approach, consisting of either aerobic exercises or resistance training, where the goal is to see progressive improvements.

As a society, we are becoming more and more sedentary. This is compounded by the residual effects of the recent lockdowns, resulting in an increase in people working from home, reducing the requirement of incidental physical activity, such as walking to the bus stop or train station, or walking to your colleague’s cubicle to ask a question. Therefore, a structured approach may be considered as a more appropriate solution.

?Let’s start with aerobic exercise or cardio exercise. This may include but not limited to jogging, cycling or group exercise sessions. The key will be to select an option that is enjoyed promoting consistency and progression. It was reported on a meta-analysis[2] of 51 interventions involving 12 weeks or more of aerobic exercise HDL (good cholesterol) increased by 4.6% and LDL (bad cholesterol) decreased by 5%. Over time, when intensity in aerobic exercise is increased during continuous effort, the effects upon HDL appear to become more consistent. Training 3 times a week for 30 mins starting at a 70% of maximal effort and progressing to 85% can have a significantly positive effect on cholesterol.

Resistance Training may offer a more accessible solution for less mobile individuals, as well as providing variety and alternatives for more mobile groups. Low to moderate intensity (<70% maximal effort) with greater volume (either more reps or sets) has proven to improve cholesterol levels better than high intensity (>85% maximal effort), low volume (less reps, less sets). It is highly recommended that resistance training supervised by a personal trainer to ensure appropriate intensities are met, and technique is guided to prevent risk of injury. Whereas aerobic exercise can be achieved independently.

The optimal solution to balancing cholesterol levels consists of regular physical activity and a combination of both aerobic exercise and resistance training.

Ageing with vitality can really be as simple as moving more and implementing a structured exercise program into your lifestyle. Vision Personal Training Studios will set you up for success with a personalised goal session that will provide you with a balanced program, for sustainable results.

Contact us today for your complimentary consultation so we can help you get started on your health and fitness journey and be the healthiest and happiest version of you!

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3906547/

[2] https://pubmed.ncbi.nlm.nih.gov/11427777/