LOWER YOUR CHOLESTEROL
WITH
EXERCISE
LOSING WEIGHT
- Extra pounds make you more likely to get high cholesterol, high blood pressure & type 2 diabetes
- Losing weight is one of the best things you can do to help prevent heart disease
- These all affect the lining of your arteries, making them more likely to collect plaque from cholesterol
- Losing weight especially belly fat helps raise HDL (good cholesterol) & reduce LDL (bad cholesterol)
- Even 30 minutes of physical activity 5 days a week
or 20 minutes 3 times a week of
vigorous exercise like jogging or using a treadmill can help lower LDL cholesterol & raise
HDL cholesterol
MORE EXERCISE IS EVEN BETTER
- Being active also helps you reach & keep a healthy weight which lowers your chance of developing clogged arteries
- You don't have to exercise for 30 minutes straight
- You can break it up into 10 minute sessions
WALKING
- If going to a gym is difficult & you don't have a treadmill or a bicycle walk around your neighborhood
- It's easy, healthy & all you need is a good pair of shoes
- Aerobic exercise (cardio) such as brisk walking lowers risk of stroke & heart disease, helps
you lose weight & keeps bones strong - If you're just starting out, try a 10 minute walk & gradually build up from there
YOU CAN EXERCISE ANYWHERE
- Gardening, dancing or walking your dog counts
- Even housework can qualify as exercise if it gets your heart rate up
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In a study of overweight, sedentary people who did not change their diet
- The researchers found that those who got moderate exercise (the equivalent of 12 miles of walking or jogging per week) did lower their LDL level somewhat
- The people who did more vigorous exercise (the equivalent of 20 miles of jogging a week) lowered it even more
- The people who exercised vigorously also raised their levels of high-density lipoprotein
(HDL) the good kind of lipoprotein that actually helps clear cholesterol from the blood - They found it requires a good amount of high intensity exercise to significantly change HDL,
so just walking is not enough - Even though moderate exercise was not as effective in reducing LDL or increasing HDL,
it did keep cholesterol levels from rising - So some exercise is better than none but more exercise is better than some
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How To Lower Your Cholesterol | Lower Your Cholesterol With Plant Sterols
Foods That Will Help You Lower Your Cholesterol
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