Best Exercises To Lower Cholesterol
Cholesterol is a waxy substance made of fats and other compounds that is found in your blood. It attaches to proteins in the blood to form lipoproteins,High cholesterol, as most people know, is bad for your health.
Exercise has the greatest effect on triglycerides by lowering them, and on HDL, the good cholesterol, by increasing it. Exercise does not have much impact on LDL, the “bad” cholesterol unless combined with dietary changes and weight loss. Check with your doctor before starting an exercise program.
It is worth noting that there are two main types of cholesterol in a person’s body: LDL cholesterol and high-density lipoprotein (HDL), or “good,” cholesterol.
When people talk about lowering their cholesterol levels, they are referring to LDL cholesterol.
Cholesterol Levels For Adults
- Total cholesterol levels less than 200 milligrams per deciliter (mg/dL) are considered desirable for adults.
- A reading between 200 and 239 mg/dL is considered borderline high and
- a reading of 240 mg/dL and above is considered high.
- LDL cholesterol levels should be less than 100 mg/dL.
What are the warning signs of high cholesterol?
- Slurred speech.
- Extreme fatigue.
- Chest pain or angina.
- Shortness of breath.
- Numbness or coldness in extremities.
- High blood pressure.
Below are 10 natural ways to improve your cholesterol levels.
- Focus on Monounsaturated Fats. …
- Use Polyunsaturated Fats, Especially Omega-3s. …
- Avoid Trans Fats. …
- Eat Soluble Fiber. …
- Exercise. …
- Lose weight. …
- Don’t smoke. …
- Use alcohol in moderation.
Can you burn off cholesterol?
- Cholesterol is a type of lipid, just as fats are. However, unlike fat, cholesterol can’t be exercised off, sweated out or burned for energy.
- It is found only in animal products, including meat, chicken, fish, eggs, organ meats and high-fat dairy products.
Which Exercise Is Best To Lower Cholesterol ?
Can exercise bring down high cholesterol?
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
- Find an exercise you enjoy, and stick with it. Before you do, though, talk to your doctor before starting any new or more strenuous exercise routine.
If you are new to exercise or are starting a new routine i suggests the following:
- Warm up and cool down. Spend five minutes on each before and after you exercise. Simply walking in place can do the trick.
- Begin slowly. Start working out for a short amount of time – it can be as little as 10 or 15 minutes – and slowly increase.
- Build up slowly. When you feel comfortable with your time, increase by just five minutes a week, until you can exercise at least 30 minutes each day. It’s also OK to split this up into, say, three 10-minute sessions throughout the day.
- Keep it moderate. You should be working easy enough to carry on a conversation but hard enough so you are too breathless to sing comfortably.
- Set your goal. Try to achieve 150 to 300 minutes per week of moderate exercise. All it takes is 30 minutes of exercise seven days per week or 40 minutes of exercise five days per week.
There are plenty of aerobic exercises that can help improve lipid profiles that don’t cost a thing:
- Taking a brisk walk.
- Riding your bike.
- Tai chi.
Likewise, resistance exercise is harder without the machines at your local gym. However, free weights, kettlebells and resistance bands are not too expensive. You can also do simple strength exercises like:
Best Exercises To Lower Cholesterol
Another way to increase your physical activity is with recreational activities like dancing. Even doing household chores, walking your dog or climbing stairs at a faster pace or carrying heavier objects can count toward your daily goal of 30 minutes.
Which exercise is best to reduce cholesterol?
- Any exercise is better than none, but the following six types have shown in studies to be effective at reducing cholesterol levels.
- Go for a nice run or jog. …
- Take a brisk walk. …
- Bike to work or just for fun. …
- Take a few laps at the pool. …
- Lift a few weights. …
- Strike a few yoga poses.
- Tracking the heart rate during exercise can help a person reach their fitness or weight loss goals. Heart rate is a good indicator of how much effort a person is putting in when exercising.
- The AHA recommend that people reach 50–85% of their maximum heart rate when exercising.
11 Foods That Lower Cholesterol
BOTTOMLINE-Best Exercises To Lower Cholesterol
Cholesterol drops over time, not suddenly, after a few days of healthier living. There is no set period in which cholesterol is guaranteed to drop. Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. It is possible for lifestyle changes to change cholesterol levels within weeks.
Cholesterol helps the body build cells, make vitamins and hormones, and digest some fatty foods. However, high levels of LDL cholesterol can be dangerous and put a person at risk of several health issues, including heart attack and stroke.