HOW EXERCISE CAN HELP LOWER CHOLESTEROL
By David Wiener, Training Specialist at Freeletics, the #1 fitness app in Europe offering personalised AI fitness coaching which continuously adapts to your feedback and situation to always deliver the perfect workout, no matter what (go.onelink.me/lqpq/freeletics).
How exercise can help lower cholesterol in just a few weeks
Exercising just 30 minutes a day can greatly improve your cholesterol levels. The best form of exercise to do is anaerobic exercise, such as walking, running, cycling or swimming. It is important that for the duration you would need to be performing to a moderate level. Moderate exercise is enough so that your heart rate is increased and you break a sweat. But, to ensure that this is working you need to be consistent. This means keeping up you exercise for a minimum of three months as there is likely to be little to no improvement before then.
Start by setting a weekly exercise plan, keeping in mind how realistic the goals your setting yourself are. It is important to note that even if you miss a day, remember to get right back on track and don’t be too hard on yourself.
Whilst exercise is the easiest ways to reduce your cholesterol levels, exercise has to be done alongside lifestyle changes such as the below.
How to reduce cholesterol in 5 easy steps
1. Exercise regularly
Exercising regularly will help reduces Low-Density Lipoproteins (harmful and increase High-Density Lipoproteins (beneficial).
2. Eat healthily
Other than exercise, diet is the most important factor that effects cholesterol levels. By avoiding trans fats and eating more monosaturated fats and fibre, your body will be provided with more probiotic gut bacteria and reduce low density lipoproteins (which carries your cholesterol). Try and eats food such as avocado, oats, salmon, almonds and dark chocolate which can have a positive impact on your cholesterol.
3. Lose weight
Losing weight is largely dependent on diet and exercise so as long as your following tip #1 and #2 then you will be on your way to losing the weight needed to decrease your cholesterol levels.
4. Stop Smoking
Smoking increases the risk of heart disease and can largely affect the way in which your body deals with cholesterol. Smoking increases the LDL and decreases the HDL, hindering the body’s ability to transport the cholesterol to the liver where it will be broken down. Quitting can reverse these effects.
5. Drink in moderation
When drinking in moderation, alcohol can increase the levels of HDL, reduce the risk of heart disease and reduce the risk of clogged arteries. However, drinking too much can have the opposite effect.