High cholesterol: Nutritionist reveals top prevention tips
Personal trainer Aroosha Nekonam spoke exclusively to Express.co.uk about lowering cholesterol.
Nekonam said: “Weight loss improves lipid metabolism and insulin sensitivity, which reduces LDL [low-density lipoprotein] production – known as the ‘bad’ cholesterol.
“Exercise helps boost ‘reverse transport’ – a mechanism by which the body removes excess cholesterol.
“Evidence suggests that modest weight loss of just five percent from baseline is enough to improve cholesterol and lipoprotein levels – known as the ‘good’ cholesterol.”
One of the best forms of exercise you can do to help improve cholesterol levels, according to Nekonam, is resistance training.
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“More intense forms of exercise, such as resistance training, appear to be one of the most effective ways of increasing insulin sensitivity,” Nekonam began.
“High insulin sensitivity allows the cells of the body to use blood glucose more effectively, which is associated with improved cholesterol.”
Nekonam added: “If you’re looking to lower your cholesterol, lift more weights, and focus on doing more resistance exercises.”
Resistance exercises can include using resistance bands or even your own body weight.
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Everybody is encouraged to aim for at least 150 minutes of moderate-intensity exercise each week.
Physical movement can involve brisk walking, jogging, cycling, or swimming – in addition to resistance training.
Nekonam said: “The time it takes to reduce cholesterol levels can vary depending on various factors.”
These can include:
- Initial cholesterol levels
- Overall health
- Lifestyle changes
- Medical interventions
“It’s important to note that cholesterol management is a long-term process, and results may not be immediate,” Nekonam added.
In addition to exercise, Nekonam stated that a healthy diet is another important aspect of lowering cholesterol levels.
“Increase your intake of fibre,” is her recommendation. “Soluble fibre dissolves in water to form a gel-like substance and picks up fat, dietary cholesterol, bile salts, and sugar for excretion as it moves through the gut – making them no longer available to produce more cholesterol.”
Certified PT Aroosha Nekonam is based at Ultimate Performance, a leading personal training company.
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