The Difference Between Good Cholesterol And Bad Cholesterol
Cholesterol is a waxy substance in your blood. It isnt necessarily badin fact, your body does need cholesterol! You use cholesterol to make vitamins and hormones.
But there are two types of cholesterolHDL and LDL .
LDL is known as bad cholesterol. By itself, it isnt inherently bad, but it can build up in your arteries, combined with fats. When that happens, you are at increased risk for a stroke.
HDL, on the other hand, is known as good cholesterol. HDL actually helps remove LDL out of your body by carrying it to the liver.
Another factor in your cholesterol level is the amount of triglyceridesthe fatty acids that LDL combines with, leading to clogged arteries.
In order to stay healthy, your body needs higher levels of HDL, lower levels of LDL, and lower levels of triglycerides.
Strike A Few Yoga Poses
After all this talk about aerobic exercise and lifting weights, it may seem odd that yoga would show up on the list. After all, yoga is mostly stretching, right?
Studies show, however, that yoga may reduce risk of heart disease. In some cases, it may directly affect cholesterol levels.
Researchers reported in the Indian Heart Journal that a three-month yoga program helped reduce total cholesterol and LDL cholesterol. It also improved HDL cholesterol levels in diabetics. The participants practiced for about one hour a day.
In a large study review published in the European Journal of Preventive Cardiology, those who regularly practiced yoga showed significant improvement in LDL cholesterol, HDL cholesterol, and blood pressure over those who didnt exercise.
Is Bike Riding Better For You Than Walking
ByHoward Calvert 05 October 2021
They’ll both keep you fit, but is bike riding better for you than walking? We examine the evidence.
Is bike riding better for you than walking when it comes to weighing up the best ways to stay active and healthy? Both are highly accessible forms of exercise and can be done on a low budget . However, you might be wondering which one provides a better workout? Can one form of exercise result in more significant weight loss? And which one is better for you in the long-term?
We answer these questions below in an attempt to determine whether bike riding is better for you than walking in terms of health benefits and weight loss. This should be especially useful if youre considering buying a bike and are wondering how the benefits of one would compare to the benefits of walking.
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Consider Some Lifestyle Changes
Quitting smoking can lower your cholesterol. Putting out that cigarette can also reduce your blood pressure and heart rate to decrease your risk for heart disease. Drink alcohol in moderation. While the heart-healthy Mediterranean diet includes small amounts of red wine, the benefits may not be strong enough to justify the associated risk for high blood pressure, heart failure, stroke and other serious health problems.
These five steps may seem like small changes but they add up to very big health benefits.
The Heart And Circulatory System
When you exercise your heart needs to beat faster and more powerfully to pump more blood around your body in order to supply enough oxygen to your muscles so that they can do the work. At rest your heart normally pumps about 4 litres of blood per minute, but during moderate aerobic activities such as cycling, this increases to approximately 20 litres of blood per minute. This increase is achieved by your heart beating faster and more powerfully so that it pumps out more blood with each beat.
Exercising your heart in this way will make it bigger and stronger, just as your biceps get bigger when you exercise them. This kind of exercise will also prevent the build up of fatty deposits in the arteries of your heart , which is why people who take part in regular physical activity have a lowered risk of cardiovascular disease compared with those who dont.
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Go For A Nice Run Or Jog
If your joints are in good shape and you enjoy jogging, youre in luck, as this is a great exercise for lowering cholesterol and for managing your weight. Dont think you have to race, though. An easy jog for a few miles may be better for lowering cholesterol than a fast sprint around the block.
In a 2013 study published in the Archives of Internal Medicine, researchers reported that long-distance runners showed significantly better improvements in HDL cholesterol levels than short-distance runners . They also saw better improvements in their blood pressure.
Is Exercise Bike Good For Lungs And Breathing Capacity
In fact, regular cycling does not increase lung capacity, which is the volume of air that can be inspired. Instead, activities such as swimming or snorkeling have a real impact on lung capacity. However, sports and physical activity increase muscle performance, so that muscles need less oxygen during exercise and produce less carbon dioxide. You will therefore not be out of breathe as quickly during the effort as when you are not used to exercising. In addition, working out regularly can help you improve your respiratory capacity since you learn to better manage the frequency and intensity of your breathing during exercise.
People with chronic lung disease, asthma or COPD for example, can do sports and can even improve their symptoms through physical activity. If you are in this case, you should always ask your doctor first for advice before you engage in any physical activity.
WHAT YOU SHOULD KNOW: Lung capacity is not related to physical performance. Scientific studies have shown that professional athletes do not have greater lung capacity than non-athletes, including marathon runners.
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Cycling Vs Walking: Which Is Better To Lose Weight
You may not think of walking as a strenuous form of exercise, but its actually an effective way to get in shape and burn fat. “Walking can help to reduce overall fat, and walking for just 30 minutes can burn approximately 200 calories, depending on factors such as your speed and bodyweight,” said Weston. That figure is based on walking on flat ground and you can burn more calories by varying the terrain you walk on.
In comparison, a stationary bike workout can burn up to 300 calories in half an hour. “Obviously this will vary depending on your bodyweight and the intensity of the workout, but it makes it a great calorie-burner if youre looking to lose weight,” said Weston.
A 2010 study by Arquivos Brasileiros de Cardiologia found that indoor cycling combined with a low-calorie diet was effective in reducing bodyweight and body fat in the studys participants. It was also effective in lowering cholesterol and triglyceride levels, which is a type of fat in the blood .
What Our Optihealth Family Says About Opcxtra
Many of our customers have seen firsthand how OPCXtra can impact their cholesterol levels:
Brought my cholesterol down! I have been taking OptiHealth for about 9 months and my cholesterol numbers have come down by 40 points! My FP was so impressed, he said to keep taking OH! I am SO excited with the results because I canNOT take medication to reduce my cholesterol . OptiHealth provides ONLY positive results for me! You wont be sorry! -Lyndi
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Side Effects And Safety
Most people tolerate coenzyme Q10 well. However, you may experience minor side effects, including diarrhea, loss of appetite, nausea, upset stomach and vomiting. CoQ10 may lower your blood pressure, so don’t take it within two weeks of having surgery, or if you are taking blood pressure medication. Speak with your doctor before starting to use this supplement, as coenzyme Q10 may also interfere with other medications, including warfarin and chemotherapy drugs.
The Benefits Of Stationary Bike For Weight Loss
Using an exercise bike can help you burn a lot of calories and is effective for weight loss. What you should know is that the higher the intensity of your exercise, the more calories you will burn. However, the higher the intensity of the training, the more difficult it is to keep cycling for a long time… It is up to you to find the right balance. You can also alternate between a long cardio workout at a low or medium intensity 1 to 2 times a week and a high intensity workout once a week for example.
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Medicines To Lower Your Cholesterol Level
Medicines called statins are most often used to lower cholesterol levels. There are other cholesterol-lowering medicines that your doctor might prescribe, like resins, fibrates, and niacin. If you need to take a medicine to lower your cholesterol level, your doctor will help you find the one that works best for you.
Estrogen replacement therapy lowers your bad cholesterol level and raises your good cholesterol level. However, studies have not shown that it lowers the risk of heart disease.
What Is The Best Exercises For Cholesterol
Increased physical activities or regular exercises play an active role in controlling cholesterol. Exercise helps in elevating the level of HDL which in turn brings downs the cholesterol level. Studies have shown that women who exercise regularly have significantly high levels of HDL as compared with women who lead a sedentary lifestyle. It has been noted that exercise also helps in lowering cholesterol levels in overweight individuals. Studies also show that individuals, who jogged, cycled, walked or did other forms of exercise regularly along with a low-cholesterol diet have an improved level of cholesterol, LDL and triglyceride levels.
Studies and researches have shown that more than the type of exercise the duration of the exercise is more important. It addition to structured exercises, staying physically active throughout the day can play a vital role in controlling cholesterol. Simple lifestyle changes such as going for a brisk walk during lunch break, taking the stairs instead of the elevator, choosing to walk instead of driving etc. can have massive impact in controlling cholesterol levels. It is recommended to incorporate at least 30 minutes of structured exercise in everyday schedule.
Though, it is believed that some form of exercise is better than none, the following are considered as the best exercises for cholesterol.
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Does Coenzyme Q10 Lower Cholesterol
Having high cholesterol increases your risk for the number one cause of death in the United States — heart disease. Taking steps to lower your cholesterol levels, especially your LDL and total cholesterol, helps keep your arteries from becoming blocked and causing a heart attack. People with high cholesterol tend to have lower levels of coenzyme Q10 compared to those of healthy people. However, taking CoQ10 supplements doesn’t lower your cholesterol, according to the University of Maryland Medical Center.
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How To Lower Cholesterol And Triglycerides
Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.
Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.
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Exercise Can Improve Your Health In Many Ways
Being active is a major part of looking after your cholesterol levels, keeping your heart healthy and preventing heart disease. It can:
- raise your HDL cholesterol levels the good cholesterol which removes fat from your arteries
- lower your LDL cholesterol the kind that gets laid down in your arteries
- help you to lose weight or stay a healthy weight
- help you lose fat from around your middle which is important for heart health
- lower your blood pressure
- lower the risk of diabetes, and help control diabetes.
Other Healthy Lifestyle Choices
- Quit smoking. By giving up cigarettes, you can lower your overall cholesterol, lower your blood pressure, lower your heart rate, improve blood circulation, improve your lung function, and reduce your chance of heart disease.
- Drink alcohol in moderation. Guidelines suggest women 65 and under limit alcohol consumption to one drink a day, while men 65 and under can consume two alcoholic beverages a day.
- Lose weight. Any amount of weight you can lose lowers your cholesterol and reduces your risk of heart attack or stroke.
If you have high cholesterol or would like to get your levels checked, make an appointment today with the specialists of Gotham Gastroenterology. Our specialists offer a special diet plan tailored to your needs to reduce cholesterol.
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Eating More Good Fats
When we say good fat, we’re talking about monounsaturated and polyunsaturated fats. Foods such as olives, olive oil, avocados, as well as tree nuts such as almonds, walnuts, hazelnuts, pecans, and cashews all contain these types of good fat. According to Healthline, monounsaturated fats reduce LDL levels while increasing HDL to heart-healthy levels. These fats also clear arteries of the plaque created by excess LDL cholesterol.
What Are The Ideal Cholesterol Levels
So…how do you know if your cholesterol levels are right? You can get your numbers checked with a blood test at any general practitioner or health clinic.
According to the American Heart Association, here are the desirable cholesterol levels:
- Total cholesterol: less than 170 mg/dL
- Low LDL cholesterol: less than 110 mg/dL
- High HDL cholesterol: 35 mg/dL or higher
- Triglycerides: less than 150 mg/dL
However, the association is also quick to point out that an overall picture of your disease risk is more important than the cholesterol levels by themselves.
They recommend routine testing for anyone over the age of 20, especially if you have a history of heart disease or high blood pressure in your family.
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Losing Weight If Your Doctor Says You Need To
Shedding a few unwanted pounds can have a positive impact on your cholesterol levels as long as your doctor concurs, and says losing some weight would be healthy for you. The Cleveland Clinic suggests that losing around 10 or 20 pounds can decrease your LDL levels and get your HDL levels up and working. Make sure to work with your physician or a registered dietitian if you are going to go this route.
Lowering Your Total And Ldl Cholesterol Levels
Here are some things you can do:
Lose weight if you are overweight.
Exercise regularly. For example, walk or ride a bicycle for 30 minutes at least three times a week.
Eat fewer high-fat foods, like butter, cheese, meat, and some vegetable fats . Foods that are high in saturated fat should be less than 7 percent of your total daily calories.
Eat more high-fiber foods, like vegetables, fruits, grains, and whole-grain breads, cereals, and pasta.
Your doctor can help you plan a heart-healthy diet. If exercising and changing your diet do not help enough, you might need to take a medicine to lower your cholesterol level.
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Does Bike Riding Lower Cholesterol
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Amazing Health Benefits Of Stationary Bike
The exercise bike is the perfect sport to muscle and refine your legs and thighs while losing weight. But did you know that working out on a stationary bike also had many great benefits on your body and your health? It gives a feeling of happiness through the secretion of very special hormones, helps us feel more confident, decreases stress and anxiety, has antidepressive effects, reduces the risk of various diseases and is extremely efficient against bad cholesterol. Although often unknown, these positive effects of exercise are very powerful! Here are the top 10 health benefits of exercising on a stationary bike.
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