Cholesterol levels may increase the risk of cardiovascular disease and may increase the risk of death. Here are some exercises that can help lower your cholesterol levels.
You’ve probably heard that high cholesterol is bad for your health. Experts say high cholesterol can increase the risk of heart disease, the world’s leading killer. There are several factors that contribute to high cholesterol, including unhealthy diet, sedentary lifestyle, excessive alcohol consumption, chronic stress, smoking, smoking and obesity. The key is to make lifestyle changes to keep your cholesterol levels in check. I had to check with my doctor because exercise is one way to keep my cholesterol levels in check.
Health Shots reached out to Dr. Bhupendra Verma, a cardiac intervention specialist at Ujara Cygnus Group Hospital in Noida, Uttar Pradesh, to find out about exercise that can help reduce cholesterol.
How does exercise help reduce cholesterol?
Fatty compounds such as cholesterol circulate in our blood. Too many of them can stick to the inner walls of arteries and cause arterial constriction, increasing the risk of cardiovascular disease. A study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology found that physically active women had lower cholesterol levels than those who did not exercise at all.
Dr. Verma says exercise is one of the best ways to lower cholesterol levels. However, you should combine regular physical activity with a healthy diet and lifestyle changes.
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Exercise to Lower Cholesterol Levels
Here are some exercises that experts recommend to lower your cholesterol levels.
1. Aerobic exercise
Participating in aerobic exercise can help lower cholesterol levels. A study published in the Journal of Sports Medicine found that aerobic exercise, such as brisk walking, jogging, swimming, cycling, and aerobic exercise, was effective in lowering cholesterol levels. Dr. Verma recommends doing at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.
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2. High Intensity Interval Training (HIIT)
HIIT involves alternating short periods of intense exercise with short recovery periods. A study published in the journal BMJ Open Sport and Exercise Medicine found that HIIT helped lower cholesterol levels. This type of training has been shown to improve cholesterol levels and cardiovascular health. However, it’s not for everyone, so it’s important to talk to your doctor before starting HIIT.
3. Resistance training
Incorporating resistance and strength training into your daily routine, such as lifting weights and using resistance bands, can help lower cholesterol levels. Experts explain that increasing muscle mass boosts your metabolism and helps improve your overall lipid profile. Studies in sports medicine have found that strength training and strength training can control cholesterol levels.
4. Yoga
Yoga is a holistic practice that has been proven to benefit overall health, including cholesterol levels. Some studies have also found yoga to be beneficial in maintaining LDL and HDL cholesterol levels. Certain yoga poses, breathing techniques, and relaxation techniques can help reduce stress, which is one of the risk factors for high cholesterol levels.
5. Regular physical activity
Apart from specific exercise, some form of regular physical activity can help lower cholesterol levels. This includes activities such as gardening, household chores, and using the stairs instead of the elevator. The key is to stay active throughout the day and avoid sitting for long periods of time, says Dr. Verma.
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High cholesterol levels increase the risk of cardiovascular disease and may increase the risk of death. A sedentary lifestyle is one of the main factors in spiking cholesterol levels. It’s important to note that exercise plays an important role in reducing cholesterol, but should be complemented by other lifestyle modifications.
Dietary changes, smoking cessation, stress management, and possibly cholesterol-lowering drugs may be prescribed, depending on the individual’s risk factors and overall health. Therefore, it is always advisable to consult a medical professional for individualized recommendations based on your specific needs and medical history. Talk to your doctor about what works best for you.
