Lowering Cholesterol with Exercise | High Cholesterol | Everyday Health
Learn how to control cholesterol with these exercises. attack and stroke, the American Heart Association (AHA) recommends an average of. Learn how exercise can help get your cholesterol levels under control from Cleveland The American Heart Association and the American College of Sports. The link between cholesterol and coronary heart disease (CHD) has been well . Dose-response relationships between exercise training volume and blood.
Check with your doctor before starting an exercise program. Do not engage in any activity that causes chest pain, excessive shortness of breath, dizziness or lightheadedness. Stop immediately if you experience any of these symptoms. How do I start on a cholesterol-lowering aerobic exercise program? The American Heart Association and the American College of Sports Medicine recommend that people exercise most days of the week in an aerobic fashion.Good and Bad Cholesterol
This type of exercise is repetitive in nature and uses multiple muscle groups. Examples of aerobic exercises include cycling, swimming, walking, elliptical machines and step machines. If you are new to an exercise program, start with a short amount of time, and slowly increase.
Start low, and go slow!
You could start out with 15 to 20 minutes, or in some cases even less. Try to build up over time so that the exercise lasts at least 30 minutes, even if you have to split this up into several smaller activities throughout the day. Do not forget to include a warm-up and a cool-down consisting of about 5 minutes each. These periods are in addition to your 30 minutes.
Exercise helps increase levels of HDL good cholesterol. Researchers reported on this in Lipids in Health and Disease. Physically active women had significantly higher levels of HDL cholesterol than sedentary women.
Another study published in Arteriosclerosis, Thrombosis, and Vascular Biology found similar results. In men with belly fat, regular endurance exercise increased HDL good cholesterol levels.
Exercise may even change the nature of our cholesterol. Inresearchers from Duke University Medical Center found that exercise improved the number and size of the particles carrying cholesterol through the body. In the Journal of Obesityresearchers reported that overweight and obese adults who walked, jogged, and cycled while eating a cholesterol-lowering diet improved total cholesterol, LDL cholesterol, and triglyceride levels.
Take a walk during your lunch hour, choose the stairs, stand up to take phone calls, or store a jump rope at your desk. In addition, try to incorporate at least 30 minutes of structured exercise into each day. Any exercise is better than none, but the following six types have shown in studies to be effective at reducing cholesterol levels. An easy jog for a few miles may be better for lowering cholesterol than a fast sprint around the block.
In a study published in the Archives of Internal Medicineresearchers reported that long-distance runners showed significantly better improvements in HDL cholesterol levels than short-distance runners less than 10 miles a week. They also saw better improvements in their blood pressure. Take a brisk walk Whether walking is as good as running for cardiovascular health has long been the subject of debate.
Cholesterol-lowering Exercise Tips | Cleveland Clinic
Especially as we get older, walking can often be a much better exercise in terms of protecting joint health. Researchers reported good news on this in in the journal Arteriosclerosis, Thrombosis, and Vascular Biology.
They compared tens of thousands of runners to an equal number of walkers. Results showed that the amount of exercise was what mattered, not the type. People who exerted the same level of energy when exercising experienced similar benefits, whether they walked or ran. 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 ]. 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.
Cholesterol Guide: Exercise Tips
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.