Cholesterol Levelsโ Droppedโค in One Month withโ Focused Lifestyle changes
LONDON – A new report details how โฃone individual successfully loweredโ their โขhigh LDL cholesterol levels within โคa four-week periodโ through aโข targeted diet and exerciseโ program, offering hope for the many inโข the UK discovering โขelevated cholesterol duringโค routine health checks. Despite โmaintaining a regular exercise routine, many individuals are surprised to learn their cholesterolโฃ is โhigh, highlighting the complex factors contributing to the condition.
Cholesterol, a naturally occurring fatty substance vital for cell health, โฃcan pose a health risk when levels become too high,โ increasing the risk of heart attack and stroke. Factors contributing to high cholesterol include diet, inactivity, smoking, age, gender, and genetics.โฃ
“Bad cholesterol LDL causes fat accumulation โon โคthe vessel walls and increases the risk of heart โattack โand stroke,” explained โmetabolic medicine specialist Dr. Jaimini Ceglaโข to โ The Times. “Good cholesterol HDL carries excess cholesterol back โto the liver and removes โit from the body.”
Oneโฃ participant, โinitially recording an LDL cholesterol level โขof 3.1 (with a healthy target below 3), implemented a four-week program led by โขdieticianโ Louise Carter. The program focused onโฃ long-term dietary adjustments rather than rapid fixes, emphasizing fiber โintake and reduction of saturated fats and alcohol.
after four weeks, a โขfollow-up blood test revealed the participant’s LDL level had dropped to 2.9,โฃ falling within recommended healthโ guidelines.โ The successful routine included:
* โ Increased Exercise: Doubling daily running and walking sessions, with aerobic exercise identified as especially effective.
* โ Eliminating Processed Foods: Removing chips and foods cooked in processed oilsโ to reduce saturated fat.
* โ High-Fiber Diet: โConsuming oats, flax seeds, and fruits to leverageโค soluble fiber’s ability โฃto bind LDL cholesterol.
* Plant Sterol-Rich Margarine: Substitutingโ butter with โmargarineโฃ fortified with plant sterols to inhibit cholesterol absorption.
* Prioritizing Sleep: Maintainingโ consistent sleep patterns for optimal LDL regulation.
* โฃ reduced Sugar Intake: Limitingโ pastriesโ and sweets high in โฃsaturated โขfat.
* Moderate Red Meat Consumption: Restricting red meat intake to twice weekly.
* โค Increased Vegetableโค & Legume intake: boosting โfiber โconsumption through ample vegetables โand legumes.
* Alcohol Limitation: โฃSignificantly reducing alcohol consumption,as it converts to cholesterol in the liver.
Source: Newspaper Oxygen