How to Exercise Your Way to Lower Cholesterol
How to Exercise Your Way to Lower Cholesterol We’ve all heard that exercise helps lower cholesterol, but there are many different types of exercises and many different ways of exercising. How do you know which exercise program will be the best one for you? Start by doing some basic research on your own to learn about cardiovascular exercise and resistance training—the two main categories of workouts you can use to lower your cholesterol. Then enlist the help of a health and fitness expert to determine what form of cardiovascular exercise and resistance training will work best with your lifestyle and needs. This way, you can overcome cholesterol with exercise!
The importance of diet
If you’re trying to avoid high cholesterol, it’s important to look at your diet. It’s not just your physical activity that matters—your nutrition has a huge effect on your body and health. Although what you eat has no impact on cholesterol levels directly, it can have a serious effect on overall health, which could help improve cholesterol levels over time. A healthy diet for reducing cholesterol should be rich in fruits and vegetables, whole grains and lean proteins; avoiding foods with added sugar or saturated fats will also help improve your health. If you want to know which type of treadmill is best, please click here proform vs nordic treadmill
What does cholesterol have to do with it?
For starters, you should know that there are actually two types of cholesterol: HDL and LDL. HDL is considered good cholesterol because it helps remove LDL from your blood vessels, preventing any build-up of plaque that could lead to clogged arteries and heart attacks. (In contrast, high levels of LDL are associated with a higher risk for heart disease.) The trick is boosting your body’s production of HDL while keeping your levels of LDL under control. While diet plays a role in maintaining healthy cholesterol levels, regular exercise can do wonders for both good and bad cholesterol numbers—especially when you choose activities that engage several muscle groups at once, including those lower abdominals (aka core muscles).
Get your doctor involved
In addition to consulting with your doctor about potential causes of your cholesterol, you may also want to get checked out by a physician before starting any kind of diet or exercise plan. This is especially true if you have high blood pressure, diabetes, or other medical conditions that could be impacted by changes in your diet and exercise. If you’ve never exercised much before, be sure that any exercise program is cleared with your doctor first. You don’t want a heart attack on your first day on an exercise program! The same goes for if you have specific injuries or ailments: You need a doctor’s go-ahead before starting a new fitness regimen.
Incorporate strength training in your routine
Strength training can help lower your cholesterol by building more lean muscle tissue. The more muscle you have, the more calories you burn while resting, which means an increased metabolism. This is why it’s so important to incorporate strength training into your routine—and not just for losing weight. As an added bonus, strength training has been shown to reduce LDL or bad cholesterol and improve heart health by lowering blood pressure.
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Keep it short, keep it fun
While exercise is important, it’s not going to magically lower your cholesterol. To do that, you’ll need a healthy diet and consistent exercise regimen. When starting a new exercise program, it’s best to keep it simple at first and then slowly build up intensity or duration over time. Some experts recommend setting short-term goals; they can be easier to achieve and are often more effective than long-term goals because they have shorter timelines associated with them. Focusing on short-term goals is also a great way of staying motivated in order to stick with your routine long enough for change to occur. If you want more serious results from your workout program, aim for 5K runs, longer bike rides or even marathons!
Know what you’re eating
Keeping track of your diet is an important part of weight loss and heart health, so use a food diary. Write down everything you eat throughout the day in as much detail as possible. Ideally, you’ll want to weigh and measure what you eat, but at least eyeball portions before eating and write them down immediately after. This will give you a good idea of how many calories you consume daily, which is valuable information for getting started on a weight-loss plan—and staying there!
Good food choices are key
The food you eat affects your cholesterol levels, so it’s important to make good choices. A healthy diet and regular exercise can lower cholesterol and reduce your risk of heart disease and stroke. You should also try to: Watch your calories – Eat less than 3,500 calories a day if you are overweight or obese. An average woman should get 2,000 calories a day; an average man should get 2,500.