WHAT IS CHOLESTEROL?
- Cholesterol is a waxy solid compound which is mostly found as a major component of cell membrane and lipoprotein.
- It is made by liver and other food products which are abundant in saturated fats found in animals.
- It mainly functions as insulating cover for nerves and also helps is synthesis of hormones, bile acids and vitamin D.
WHAT IS HIGH CHOLESTEROL?
High cholesterol is the fastest growing problem worldwide, affecting not just the aged ones but its growing in the young generation at the most exasperating speed. High cholesterol levels attribute to hardening of arteries forming hard plaques making blood flow difficult through the arteries causing sudden pause of blood flow leading to heart attack and stroke. Hypercholesterolemia is termed when your total body cholesterol levels are above 200mg/dl.
A standard lipid profile test includes measurement of all lipid fractions in your body is very important for High Cholesterol. The total plasma cholesterol is associated with different lipoprotein fractions which are :
| PLASMA CHOLESTEROL LEVELS | NORMAL REFERNCE LEVELS (mg/dl) |
| TOTAL CHOLESTEROL | 150-200 |
| LOW DENSITY LIPOPROTEIN (LDL) | 80-150 |
| VERY LOW DENSITY LIPOPROTIEN (VLDL) | 20-40 |
| HIGH DENSITY LIPOPROTIEN (HDL) | 30-60 |
The LDL and VLDL are often known as “bad cholesterol” as they transport cholesterol from liver to the bodily tissues which build up in your arteries leading to heart attack and stroke whereas the HDL also known as the “good cholesterol” brings the cholesterol from the tissues to the liver where it its broken down. Hence maintaining safe levels of LDL becomes crucial.
LIFE STYLE MODIFICATIONS FOR HIGH CHOLESTEROL :
As cholesterol is made in our body and included in our diet, our lifestyle has a big influence on it. Various parameters such as high blood pressure, emotional stress, smoking, drinking of soft water (against hard water), coffee drinking, lack of exercise, obesity (particularly of abdomen) play a role in increasing your plasma cholesterol concentration.
- DIETARY ALLOWANCE : Daily dietary allowance for cholesterol should be within 300 mg/day including more food items containing poly unsaturated fatty acids (PUFA) rather than of saturated fatty acids.
- REDUCING ALCOHOL CONSUMPTION : As alcohol is broken down into triglycerides and cholesterol in your body.
- QUIT SMOKING to reduce High Cholesterol levels : As smoking has been found to reduce your HDL and make your LDL cholesterol clingier for your arteries.
EXERCISE for High Cholesterol
It is well seen and proven that sedentary lifestyle and obesity leads to development of many disorders and well it also contributes to hypercholesterolemia leading to CHD. Hence when exercise is taken in consideration other with other life style modifications it has found to have a positive effect on cholesterol metabolism, HDL cholesterol level as well as in reverse cholesterol transport system.
EXPERT PHYSIOTHERAPY TIPS ON EXERCISE FOR HIGH CHOLESTEROL
- Walking for 30-40 minutes , 4-5 times per week is found beneficial in both men and women but more in women
- Higher intensity jogging for 3-4 times per week at a speed covering 1km within 5-6 minutes and moderate intensity of jogging in women is found to improve HDL-C and reduce the LDL-C level.
- Strength training 3-4 times per week focusing more on increased volume i.e. more number of sets of exercise than lifting more weight helps in reducing the total cholesterol level.
People with other risk factors like hypertension and diabetes should follow a modified exercise protocol given by their physiotherapist to them when they are suffering from High Cholesterol.
Dr.Dimple Bhole, DNT, CNDT
Dr.Dimple Bhole, is an excellent physiotherapist, she is certified in Dry Needling Therapy and Neuro Development Therapy. She has expertise in treating various orthopedic and neuro issues.