Friday Fitness Tips – Controlling Cholesterol [Educational Video]

Tips on Controlling Cholesterol

You are now on board the train of Xcellence and I thank you for being here!  You may proceed…
Hey, what’s happening, folks?
Xavier Smith here, A.K.A. Mr. XL Smith, your favorite Queen Creek personal trainer.
Let’s talk about your heart health.
I’ve got some tips on how to lower your cholesterol.Cholesterol is a lipid produced naturally in the body.  And about seventy percent of the thousand milligrams needed daily is generated within the body each day while the other thirty percent should be obtained through food consumption.
The recommended daily allowance is about three hundred milligrams.  Cholesterol performs many complex functions in the body including the formation of bile, hormones, plasma membranes, and precursors for vitamin D.
Excessive as well as the wrong kind of cholesterol can be detrimental to an individual’s health.  LDL cholesterol is considered the bad cholesterol, as it can increase damage to the heart as well as the blood vessel walls.
HDL cholesterol is commonly termed as the good cholesterol and it has a cardio-protective role, and inhibits plaque formation.
Now, let me give you some tips on how you can increase your HDL cholestrol and lower the LDL cholesterol.
  • Increase daily intake of high fiber foods

While whole grain oats, legumes, fruits, and vegetables contain soluble fiber which can help reduce the absorption of LDL cholesterol in the blood stream. Fiber intake between twenty to thirty five grams per day is recommended to help reduce disease risk.

  • Consume foods high in omega three fatty acids

Omega three fatty acids help reduce the risk of heart disease by reducing the formation of clots of arterial walls.  Cold water fish such as salmon and tuna are generally very rich in omega three fatty acids but temperate water fish such as mackerel and herring also contain high quantities.  Soy beans, canola oil, and flax seeds also contain omega three fatty acids but to a lesser extent than fish.

  • Eat a handful of mixed nuts 

 Nuts offer a wide variety of health benefits as they contain fiber, plant sterols, vitamin E, omega three fatty acids, and L-Argenine.  Almonds and walnuts seem to offer the greatest amounts of the aforementioned nutrients.

  • Alter your lifestyle habits 

 Physical activity, especially aerobic exercise, reduce LDL cholesterol levels and increase LDL cholesterol levels.  A sedentary lifestyle combined with an unhealthy diet greatly increases the risk for disease.

Get this, smoking lowers HDL cholesterol and damages the lining of the blood vessels, increasing the risk for clotting.
  • Reduce saturated fat and trans fat intake

Listen very carefully folks.  Saturated fats increase serum LDL cholesterol levels as well as blood pressure.  They can be found in dairy products, red meats, and certain oils, palm and coconut.  Trans fat not only increase LDL cholesterol levels but they also decrease HDL cholesterol levels.  Trans fat are often found in highly processed foods like packaged sweets through a process known as Hydrogenation.

And there you have it.  Those are your tips on how you can raise your good cholesterol and lower the bad.
Tune in next time and we’ll be talking about more information that’s going to IMPACT, INSPIRE, and IMPROVE your life for the better.
I’m Xavier Smith, your favorite Queen Creek personal trainer. Thanks for watching, I’m out.
Oh by the way, welcome to my brand new website!  I hope you find it easy to navigate and get what you need!
If you are interested in my coaching, please let me know by using the form below to contact me.  I am here to help.

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