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A Guide to Using Exercise to Lower Cholesterol

A Guide to Using Exercise to Lower Cholesterol


Individuals with high cholesterol have several options to bring their cholesterol readings in line. Changing your diet and committing to daily exercise are the two most natural ways to impact your cholesterol. Bring your readings to a healthy level by incorporating exercise to lower cholesterol.


How Does Exercise Lower Your Cholesterol


Overweight individuals tend to have more low-density lipoprotein, or LDL, in their blood. This is the bad cholesterol that clogs arteries and leads to heart disease. Exercise keeps your weight down, which then lowers the amount of LDL in your blood. Exercise also prompts enzymes to remove LDL from your blood, cleaning it out of your body.


How Much Exercise Do You Need to Lower Cholesterol


The American Heart Association recommends participating in an aerobic-style activity for at least 150 minutes a week, which is a half-hour each day, five days a week. The activity needs to be at a level of moderate intensity. The association also recommends that you complete muscle-strengthening activities for at least two days each week. It is acceptable to combine the strength training with the aerobic activity in the same day.


A Guide to Using Exercise to Lower Cholesterol

What Are Good Types of Exercise to Lower Cholesterol


Some moderate-intensity exercise examples include bicycling, fast walking and running. Household activities like gardening and yard work also require moderate activity, and they count toward your weekly goal. Individuals who are physically able to exercise at a more intense level usually experience even greater drops in their cholesterol. This activity level includes running a minimum of 20 miles each week.


What Effect Does Exercise Have on Good Cholesterol


High-density lipoprotein, or HDL, is the good cholesterol that protects against heart disease. HDL takes bad cholesterol away from the arteries and deposits it in the liver, where it leaves your body. Exercise increases your HDL levels, giving your body more ammunition against the bad cholesterol.


Exercise lowers your cholesterol, but you must start an exercise regimen slowly if you are not currently active. Discuss an exercise routine with your doctor, and check whether you need a stress test to ensure that intense physical activity is safe for you. Start by exercising for 10 minutes at a time, then continue to add five minutes every week or so until you reach your daily goal. Combine your exercise plan with a sensible diet to experience the greatest changes.

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