9 Simple but effective exercises to lower blood cholesterol
Cholesterol helps the body make cells, produce vitamins and hormones, and digest certain fatty foods. However, an abnormal increase in it can be dangerous and put you at risk for various diseases, including heart attack and stroke. For this reason, it is important to find effective strategies that can help lower blood cholesterol.Regular exercise such as walking, running and resistance training can lower cholesterol and avoid the adverse consequences of increased blood pressure. Prevent it. The American Heart Association (AHA) recommends that everyone exercise at least 150 minutes of moderate-intensity exercise during the week to lower their blood cholesterol levels.
In this article from BingMag We work on lowering blood cholesterol and introducing suitable exercises to achieve this goal. We also talk about other things you can do to help control your cholesterol. Follow us to the end of this article.
Types of cholesterol
cholesterol is a type of fat found in the bloodstream. An abnormal increase in this substance causes narrowing of blood vessels and increases the risk of cardiovascular disease. In addition to cholesterol levels, the type of cholesterol can also affect health. In general, there are two main types of cholesterol in the body.
If your blood cholesterol level is not within a healthy range, your doctor can help you lower it. It is usually recommended that you change your diet and get more physical activity to control your blood cholesterol. In some cases, your doctor may recommend other treatments, including medication.
Exercise link to blood cholesterol
The American Heart Association believes that 150 minutes of moderate-intensity aerobic exercise per week is enough to lower cholesterol and lower blood pressure. Exercise not only lowers bad cholesterol, it also helps raise good cholesterol.
Weekly HDL cholesterol levels rise. The results of a 10-week study also showed that high-intensity HDL cholesterol levels increased if you did high-intensity strength training three times a week. In addition to controlling blood cholesterol, regular exercise has the following other benefits.
- Weight loss and weight loss
- Improves mental health
- Muscle and Bone Strength
- Increased energy levels and reduced fatigue
Increased blood cholesterol results from two lifestyle elements, namely inactivity and obesity. Even if you are overweight, exercising can help lower your cholesterol. Obese adults who, in addition to modifying their diet, walk, run, or ride a bike have lower levels of total cholesterol, LDL cholesterol, and triglycerides. You can use other strategies to lower LDL cholesterol.
- Follow a healthy diet
- Reduce saturated fats and trans fats in your diet
Healthy exercises to lower blood cholesterol
Regular exercise is a great way to stay fit, improve your health, and lower your LDL cholesterol. Some research has shown that the amount of exercise may be more important than the type of exercise, meaning that it is better to include more physical activity in your daily routine. However, the following exercises seem to be more effective in lowering blood cholesterol levels.
Walking
Fast and regular walking has many health benefits. In one study, LDL cholesterol was reduced in people who walked five hours a week for one hour a day. Regular and fast walking is a good way to maintain fitness and improve health. On the other hand, walking is easier than running.
If you are not used to running, are overweight, or have joint diseases, walking may be a better option for you. Beginners should gradually increase the duration and intensity of exercise. In one study, researchers compared walking to running. Results It has been shown that as long as the amount of energy consumed by a person is the same, moderate walking and strenuous running can both reduce the risk of heart problems by the same amount.
2. Running
If you do not have joint disease and enjoy running, you are very lucky. Because running, like walking, is good for your health and can lower your blood cholesterol. Running helps you stay fit, lose weight, and maintain better mental health.
The results of a study show that any amount of running can increase the risk of death from all causes. Reduce the percentage and help control LDL cholesterol. Older studies have shown that long-distance running dramatically lowers LDL cholesterol levels.
Cycling
Cycling is another effective exercise that can help lower LDL cholesterol. As you get older, your hips and knees become more vulnerable to arthritis. So if your joints hurt, you're better off cycling instead of running. They do not, blood cholesterol is lower. According to the researchers in this study, cycling to work reduces the risk of several types of cardiovascular disease.
Another study found that cycling can prevent heart disease. In this study, which was performed on a group of adults between the ages of 50 and 65, regular cycling was associated with an 11 to 18 percent reduction in heart attack.
Swimming
Swimming is probably the most beneficial aerobic exercise you can do. Researchers compared swimming to walking in women aged 50 to 70 and found that swimming improved body weight, body fat distribution and LDL cholesterol levels better than walking.
In another study, researchers Investigated the beneficial effects of swimming in men. The results of this study showed that the mortality rate in people who swim is 53%, 50% and 49% lower than people who are sedentary, walk or run, respectively.
5. Resistance training
It is usually recommended to do aerobic exercise to reduce the risk of heart disease. but research has shown that resistance exercise can also be beneficial for people with high cholesterol. Resistance training is an activity that forces the muscles to contract, thereby increasing muscle strength over time. You can use dumbbells, Kettlebell or even your body weight to do this type of exercise. Common resistance exercises are as follows:
- Pushup
- Stomach Crunch
- Weightlifting like Chest Press Press) and Dead Lift
- Squat
In one study, premenopausal women underwent resistance training under the supervision of a trainer. After 14 weeks, they were able to lower their total cholesterol and LDL cholesterol. Participants in the study exercised three times a week for 40 to 50 minutes per session.
Researchers have found that combining resistance and aerobic exercise helps people lose more weight and fat. Give. So instead of just doing one of these two types of exercise, it is better to try both.
6. Yoga
It may seem a little strange to see the name of yoga in the list of useful exercises for lowering cholesterol. Because yoga involves more stretching. but various studies have shown that yoga can reduce the risk of heart disease and, in some cases, may directly affect cholesterol levels.
LDL cholesterol helps. It also improves HDL cholesterol levels in diabetics. In this study, participants practiced for about an hour a day. Another study found that yoga could significantly improve LDL cholesterol, HDL cholesterol, and blood pressure. Other exercises and Other exercises lower cholesterol and improve the general health of the body. The main factors to consider are how much energy the body uses to exercise and how often a person engages in physical activity. The following exercises and activities are effective in controlling blood cholesterol.
7. Group sports such as basketball or football
8. High Intensity Interval exercises (HIIT)
9. Tennis
Recommended amount of exercise
The World Health Organization (WHO) states that adults should get a certain amount of physical activity each week to stay healthy. However, they point out that one in four adults worldwide does not follow this guideline. According to the WHO, adults should follow one of the following recommendations.
- At least 150 to 300 minutes of activity Moderate-intensity aerobic exercise per week
- At least 75 to 150 minutes of high-intensity aerobic physical activity per week
- A combination of moderate and vigorous physical activity during the week li>
Heart rate monitoring
Heart rate tracking during exercise for you Helps you reach your fitness or weight loss goals more easily. Heart rate is a measure of a person's effort while exercising. The American Heart Association recommends that people reach 50 to 85 percent of their maximum heart rate when exercising.
To get your maximum heart rate, lower your age by 220. For example, a 30-year-old should subtract 30 from 220. In this person, the maximum heart rate is 190 beats per minute.
Concluding remarks
All the exercises we have introduced are useful for lowering cholesterol and protecting you against cardiovascular disease. You can choose the best type of exercise according to your joint health status and lifestyle. The important thing is to do at least 30 minutes of moderate-intensity aerobic exercise daily and include resistance training twice a week in your schedule. Exercise not only reduces your weight and strengthens your muscles. , but because of its effect on blood cholesterol, it can prevent cardiovascular disease. You can keep or lower your cholesterol by exercising.
exercises such as walking, running, cycling and swimming are all effective in lowering total cholesterol and LDL cholesterol. In addition to exercise, lifestyle changes, including diet modification and smoking cessation, can lower LDL cholesterol. Combining exercise with a healthy diet and lifestyle will have the greatest effect.
Always consult your doctor before starting an exercise program, especially if your high cholesterol increases your risk of heart disease or stroke. Put the brain. If you experience chest pain, shortness of breath, dizziness, or lightheadedness during exercise, stop immediately.
This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .Sources: medicalnewstoday, healthline
