High cholesterol is the consequence of unhealthy lifestyle choices. And there are several key changes you can make to your daily routine to keep your cholesterol levels in a healthy range. And you may have heard that exercise can help to keep your cholesterol at a healthy level.
Exercises not only keep your weight down, but also build up your muscles, and reduce the risk of certain medical conditions. It has beneficial effects on the heart that includes cholesterol levels. But what kind of exercise? So here in this article from Mitoboost reviews, we’ll help to find different types of exercise to help manage high cholesterol. Let’s take a look.
What is “good” and “bad cholesterol?
There are two main types of cholesterols, they are:
- LDL (low-density lipoprotein): This type of cholesterol is known as “bad” cholesterol, this is because if you have too much LDL cholesterol it can build up in your arteries and block the flow of blood. And that increases the risk for heart disease or stroke.
- HDL (high-density lipoprotein): This type of cholesterol is called “good” cholesterol because it transports LDL cholesterol to the liver, where it can be removed before it builds up in the arteries. So the higher the level of HDL cholesterol, the lower the risk of heart disease.
Diet And Lifestyle Changes To Consider To Lower Your Cholesterol Levels.
- Limit saturated fats that include beef, lamb, pork, Chicken skin, cheese, butter, cream, Coconut oil, cocoa butter, Palm oil, and palm kernel oil. Because saturated fats drive up “bad” LDL cholesterol levels, but they also boost “good” HDL cholesterol. So it is important to eliminate saturated fats completely.
- Cut trans fats as they are more harmful than saturated fats.
- Replace saturated and trans fats with unsaturated fats.
- Eat more foods high in soluble fiber because they can bring more benefits that include promoting digestive health and regulating how the body absorbs fat and cholesterol.
- Exercise regularly because a daily exercise routine helps to improve cholesterol levels or having renew supplement.
- Stop smoking because it can lower “good” HDL cholesterol.
- Drink alcohol in moderation because too much alcohol can increase LDL cholesterol levels.
How Many Exercises Do You Need?
The amount and type of moderate exercise and there are some recommendations for including exercise in your healthy lifestyle. Let’s check out.
- Don’t overdo the exercise, try 5 to 20 minutes at a time to start.
- Make sure to work up to about 30 minutes of activity five or six days a week.
- If you’re not able to fit for a 30- or 40-minute exercise regimen, then try to divide your time up into 10- or 15-minute intervals to achieve the amount of exercise daily and get the same health benefits.
- Stay hydrated when you exercise, even it is cool you need to drink during your workout.
Best Exercise to Help Manage High Cholesterol
- Walking, Jogging or Running
It is important to start with the most simple exercises like walking, jogging, and running. All these types of exercises help to manage high cholesterol, and it’s a great option for anyone whose joints are in good shape. Some of the studies have proven that jogging or walking is more effective at lowering cholesterol than sprinting.
For some individuals walking, jogging, or running may not be suitable so swimming is an excellent option. Also, it’s a great option if you have bad joints and it can be more effective for lowering cholesterol than walking or running.
- Push-ups, Sit-ups, and Lifting Weights
To manage high cholesterol do push-ups and sit-ups, this is an effective way to engage your core and arms. Try to do three sets of 10 to 15 repetitions and be sure to allow at least 24 hours rest between sessions to allow your muscles to recover.
Yoga is different but it is an effective way to help manage cholesterol and a great option to break up the monotony of aerobic activities like jogging or swimming. Some of the research and studies have proven that doing an hour of yoga once a day can help reduce LDL cholesterol and improve HDL cholesterol levels in diabetics. And also it helps to lower blood pressure.
Cycling uses about the same amount of energy as jogging does and it is simple to exercise to incorporate into your daily routine. Try to ride just two or three times a week, as a part of your exercise routine, that can fantastic benefits for your cholesterol levels.
Effect on exercise is important but along with the benefit of reducing cholesterol exercise, you may get many other benefits like lowering your blood pressure, improving diabetes, and reducing your risk of heart attack and stroke.
But if you have high cholesterol, you may have to choose complementary medicine in combination with a healthy diet and exercise. They will also help to increase HDL and lower LDL, as well as reduce the oxidation of LDL.