Lowering Your High Cholesterol: 6 Exercises That Will Pay Off
When you were first diagnosed with high cholesterol, your doctor may have talked to you about exercise. Besides improving your diet, exercising is one of the . And do cholesterol levels in men and women respond differently to exercise? and Its Relation With Blood Cholesterol and Glucose Levels in the Elderly Men. Movement is the best way to lower cholesterol effectively. Learn how to control cholesterol with these exercises.
This review assesses the evidence from 13 published investigations and two review articles that have addressed the effects of aerobic exercise, resistance training and combined aerobic and resistance training on cholesterol levels and the lipid profile.
The data included in this review confirm the beneficial effects of regular activity on cholesterol levels and describe the impacts of differing volumes and intensities of exercise upon different types of cholesterol. Evidence-based exercise recommendations are presented, aimed at facilitating the prescription and delivery of interventions in order to optimize cholesterol levels.
High levels of LDL cholesterol indicate surplus lipids in the blood, which in turn increase the risk of cardiovascular complications. HDL cholesterol transports lipids back to the liver for recycling and disposal; consequently, high levels of HDL cholesterol are an indicator of a healthy cardiovascular system [ 1 ].
Triglycerides in plasma are derived from fats eaten in foods or from other energy sources. An excess of triglycerides in plasma is positively and independently associated with cardiovascular disease [ 2 ].
Cholesterol Guide: Exercise Tips
Very-low-density lipoprotein VLDL cholesterol—which is generally less frequently reported in the literature—has been shown to positively correlate with triglycerides and to be independently associated with cardiovascular risk, even in individuals who express normal LDL cholesterol levels [ 3 ].
However, given the different effects of LDL cholesterol and HDL cholesterol on health, total cholesterol can be a misleading metric. More sensitive measures report, for example, the total: There is a direct relationship between chronically elevated cholesterol levels dyslipidaemia and coronary heart disease CHD [ 5 ]. In a meta-analysis ofparticipants [ 6 ], it was reported that reductions in LDL cholesterol decreased the incidence of heart attacks and ischaemic strokes.
Data from [ 10 ] attributed one third of all ischaemic heart disease globally to high cholesterol levels. While the age-adjusted prevalence of high cholesterol in the USA decreased from It has long been recognised that reductions in serum cholesterol can reduce CHD risk—for example, reductions of around 0.
It takes longer to walk off calories than to run them off. You are likely to experience similar benefits. Lead author of the study above, Paul Williams, stated that walking 4.
Hips and knees are vulnerable to arthritis, and we all do need to watch out for them. Studies have shown some positive benefits. A second study published in Circulation found that cycling reduces risk of heart disease. Take a few laps at the pool Swimming is probably the most joint-saving aerobic exercise you can do.
In a studyresearchers compared swimming with walking in women aged 50 to 70 years. They found that swimming improved body weight, body fat distribution, and LDL cholesterol levels better than walking did.
Researchers also looked at the beneficial effects of swimming in men in the International Journal of Aquatic Research and Education. They found that swimmers had 53 percent, 50 percent, and 49 percent lower risk of dying from any cause than did men who were sedentary, walkers, or runners, respectively.
It is the type of exercise most commonly recommended for reducing risk of heart disease. Some research suggests, though, that resistance training is also extremely beneficial for those with high cholesterol. Resistance training can also help you protect cardiovascular health. In BMC Public Healthscientists reported that combining resistance and aerobic exercise helped people lose more weight and fat than either of these alone.
How to Cut High Cholesterol and Heart Attack Risk With Exercise
The combination also created increased cardiovascular fitness. It helps people of any age. The Journals of Gerontology published a study on women aged 70—87 years. Strike a few yoga poses After all this talk about aerobic exercise and lifting weights, it may seem odd that yoga would show up on the list. After all, yoga is mostly stretching, right? Studies show, however, that yoga may reduce risk of heart disease.
In some cases, it may directly affect cholesterol levels.
Researchers reported in the Indian Heart Journal that a three-month yoga program helped reduce total cholesterol and LDL cholesterol.
It also improved HDL cholesterol levels in diabetics. The participants practiced for about one hour a day.
Lowering Cholesterol with Exercise | High Cholesterol | Everyday Health
Most any exercise will do — If you do it often All of these exercises are helpful for reducing cholesterol and protecting you from cardiovascular disease. You can choose which is best for you based on your overall health, joint health, and lifestyle. There are other options, as well.How to Reduce Cholesterol Through Diet
The important thing is to get in at least 30 minutes of moderate-intensity exercise daily, with resistance training two times a week. Then add in more throughout your day when you can.