Blood Lipid Disorders

Exercise Guidelines

* Obtain physician clearance before commencing an exercise program, especially if you have other conditions such as heart disease, diabetes or have been inactive for a number of years.

* In order to reduce LDL cholesterol by 10-15 percent a volume of exercise equivalent to 1500 kcal per week is recommended. It is recommended that you increase exercise intensity by 300 kcal increments until you reach a level of 1500 kcal. This exercise can be made up of planned exercise (e.g. gym) and daily activity (e.g. taking the stairs at work).

* Reduction in mid-section fat often results in lowering of cholesterol levels.

* Exercise often results in an increase in beneficial cholesterol (HDL) and a decrease in blood triglyceride levels.

* Both cardiovascular and resistance training should be emphasized in a training program.

Nutrition Guidelines

* A diet high in saturated and trans-fat (hydrogenated) can have negative affects on blood cholesterol levels. Limit full-fat dairy products, chips, baked goods and fried items.

* A diet high in simple sugars (e.g. pop, candy) can have negative effects on blood triglyceride levels.

* Majority of days fat intake should come from beneficial fats (mono and polyunsaturated) found in vegetable oils, nuts, seeds, flaxseed, avocado.

* Fruits and vegetables should be emphasized in the diet.

* Adequate amounts of fibre (25-30g/d) in the diet is highly recommended. This is especially true for soluble fibre as this type of fibre is the most beneficial for lowering cholesterol. Soluble fibre can be found in beans, lentils, fruits, flaxseed and psyllium.