5 exercises proven to help reduce cholesterol naturally

The cardio and resistance exercise, of moderate or high intensity, have the potential to reduce cholesterol.

1. run

High intensity aerobic exercise can reduce low density lipoproteins (LDL) or “bad” cholesterol that obstruct your arteries.

Running is an excellent example of aerobic exercise because it increases your heart and your respiratory rate. You can adjust the intensity by operating at the speed or distance that suits you best.

Running does not simply lower your cholesterol. Research has revealed that marathon runners tend to have a high high density lipoprotein cholesterol (HDL), “good” cholesterol that eliminates LDL cholesterol.

However, you don’t need to run marathons to improve your cholesterol. Start at your current fitness level and combine running with other cholesterol moving exercises.

2. High intensity interval training (HIIT)

Training at high intensity intervals (HIIT) implies short vigorous exercise gusts, alternated with periods of exercise or rest at less intensity.

Well -established research supports HIIT for heart health. Hiit also has the potential to improve global cholesterol. In a study that compared people who made HIIT to sedentary people or who did a continuous exercise, the HIIT group was much lower:

• LDL cholesterol
• Total cholesterol

There is also evidence that for men, HIIT can slow down the reduction of HDL cholesterol that occurs as you age. This is based on the results of a five -year study that compared cholesterol for people who have done HIIT to people who have exercised but did not make HIIT.

3. Venage

Bike (whether in the streets, trails or stationary bike) can improve your global cholesterol profile. In a study that compared recreational cyclists to non-cyclists, the cycling group had a significantly better cholesterol profile.

It has also been shown that driving a stationary bicycle improves cholesterol by lowering LDL, triglycerides and total cholesterol.

Similar to the race, you can adjust the intensity of your cycling:

• Moderate intensity: Make a slower bike than 10 miles per hour.
• High intensity: Bike 10 miles per hour or faster.

Moderate intensity and high intensity exercise can reduce cholesterol.

4. Jumping rope

The jump rope is not only a game of games for children. It is a difficult and high intensity exercise that increases your heart rate and can help improve your cholesterol profile.

A study revealed that the jump rope for eight weeks, combined with a restricted power supply, has considerably reduced LDL cholesterol.

Ordinary jump rope can also improve cardiovascular endurance, help you lose weight, reduce your blood pressure, improve coordination, etc.

5. Weight lifting

Weight relief, also called resistance or strength training, can benefit your cholesterol as follows:

• Lower LDL cholesterol
• Raise HDL cholesterol
• Lower triglycerides
• Lower total cholesterol

In general, the effect of weight lifting on cholesterol is light, but always notable; It has more impact for people under the age of 40.

You can use body weight, dumbbells, dumbbells, machines or resistance bands during your weight lifting to provide resistance. Working against this resistance is what will help develop your muscles. Some weight lifting exercises to try include:

• Benefit developed
• Biceps loops
• Earth lifting
• LAT TIRES
• Shake
• Squats

How often should you do the exercise?

The above exercises can help you lower your cholesterol, but only if you do them regularly. The American Heart Association recommends that adults obtain the following quantity of exercise per week:

• Muscle building exercise, twice or more per week

And

• 150 to 300 minutes of moderate intensity physical activity

Or

• 75 to 150 minutes of high intensity physical activity

You can spread this exercise throughout the week in any duration that works for you. For example, you can do training sessions for 30 minutes five days a week, or one hour training sessions three days a week. The exercise more than the above suggestions is associated with even greater health benefits.

Other ways to naturally reduce cholesterol

Beyond the exercise, you can make other lifestyle changes to reduce your cholesterol without medication (or in addition to drugs). These include:

• Eat whole food: Incorporate various whole foods into your diet, such as vegetables, fruits, cereals, nuts and legumes. When you eat meat, opt for fish and seafood.
• Avoid processed foods and red meat: Reduce sweet, savory and highly processed foods. Avoiding red meat, which contains cholesterol, can also help.
• Avoid saturated fats: Eating too much saturated fats, which is in dairy products like butter, can increase your cholesterol. Opt for healthy unsaturated fats, such as avocado, olive oil and fish.
• Stop smoking: If you smoke, aim to stop. Smoking increases your risk of heart disease and can reduce your “good cholesterol”, so that “bad cholesterol” is not eliminated as effectively.

When should you consider medication?

The treatment of light or moderately high cholesterol with changes in lifestyle, such as exercise, is completely acceptable and even recommended as first line treatment.

However, when your cholesterol reaches the following levels, health professionals generally recommend taking medication alongside changes in lifestyle:

• Your LDL cholesterol is equal to or greater than 190
• You have between 40 and 75 with LDL cholesterol equal to or greater than 70, and you have also received a diagnosis of diabetes.
• You have received a diagnosis of atherosclerotic cardiovascular disease.