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Can Exercise Alone Lower Cholesterol

Ask About Cholesterol Medication

Can Exercise Reduce Cholesterol? Guidelines And Tips

Cholesterol medications such as statins may be the fastest way to lower cholesterol for some people usually within 6 to 8 weeks. This allows a person to quickly reduce their heart disease risk while cultivating a healthy lifestyle. During this period, a person can focus on lowering cholesterol over time with lifestyle and dietary changes.

Because high cholesterol is a risk factor for serious heart health issues, the American Heart Association and American College of Cardiology recommend statins for many groups of people with high LDL cholesterol.

If LDL cholesterol does not drop enough with diet and lifestyle changes and statins, a person might need additional medications.

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.

How Can I Lower My Cholesterol In 30 Days

A few changes in your diet can reduce cholesterol and improve your heart health:

  • Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol.
  • Eliminate trans fats.
  • Eat foods rich in omega-3 fatty acids.
  • Increase soluble fiber.
  • Add whey protein.
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    Health Exercise Alone May Not Help Cholesterol Level Study Says

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    Exercise may enhance an important form of blood cholesterol, but only because it causes people to lose weight, a new study indicates.

    The finding challenges the common belief of many doctors and patients that exercising, even for thin people, can improve the level of high-density lipoprotein cholesterol, or HDL.

    Nevertheless, even experts who say that exercise by itself offers little benefit to cholesterol levels still recommend it as the most effective way of reducing weight and keeping it down, which lowers the risk of heart disease and other chronic illnesses.

    The new study, by Peter Wood and his colleagues at Stanford University, is one of the few studies to distinguish between the effects of weight loss and the effects of exercise in altering cholesterol levels. The study focused on high-density lipoprotein, which carries cholesterol in the blood. People with high levels of HDL are at lower risk of heart disease, researchers have found, leading some doctors to conclude that high levels of high-density lipoprotein are desirable.

    People with high levels of another form of cholesterol-carrying protein, low-density lipoproteins, or LDL, are at increased risk of heart disease. Overweight Men in Study

    The study began two years ago. The blood pressure results were published in the July issue of The American Journal of Cardiology, while the the cholesterol findings were published last week in The New England Journal of Medicine.

    Dietary And Lifestyle Changes

    Pin on Bad Cholesterol

    Dietary and lifestyle changes are key to making lasting changes in cholesterol levels.

    Although they do not produce results as quickly as medications do, a person may notice their cholesterol levels drop in just a few weeks or months if they stick to a healthful diet and lifestyle plan.

    Increase intake of plant foods

    Plant foods are rich in vitamins and nutrients, and they lack cholesterol.

    Most plant foods also lack saturated fats, which may increase cholesterol in the body.

    A review published in noted that people who ate vegetarian diets had significantly lower cholesterol levels compared with omnivores.

    The authors also noted that some targeted diets using plant foods might cause stronger effects.

    For example, a diet rich in soluble fiber, plant sterols, and vegetable protein sources, such as soy and nuts, reduced LDL cholesterol by an average of 28.6% in just 4 weeks.

    These effects continue over the long term. A review in Progress in Cardiovascular Diseases estimated that this type of diet reduces the 10-year risk of coronary heart disease by about 13%.

    People who need to reduce their cholesterol quickly can work with a dietitian to create a targeted diet plan.

    Increase fiber intake

    While adding plant foods to the diet increases fiber intake naturally, it may also be helpful to take a fiber supplement or over-the-counter fiber drink to support the body.

    Fiber keeps the digestive system healthy and may help prevent the body from absorbing cholesterol.

    Avoid trans fats

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    Eat More Foods High In Soluble Fiber

    Fiber can bring many benefits, including promoting digestive health and regulating how the body absorbs fat and cholesterol.

    There are two types of fiber:

    • Soluble fiber: This type of fiber dissolves in water and slows down digestion, and is mainly found in whole grains and oats, legumes , and some fruits and vegetables
    • Insoluble fiber: This type of fiber does not dissolve in water and is also found in whole wheat flours, nuts, and vegetables like cauliflower and potatoes.

    According to Reisman, soluble fiber can help reduce LDL cholesterol.

    Soluble fibers soak up water and form a gel-like substance in the intestine, which help manage the absorption of dietary fat and cholesterol. Over time, eating more fiber helps the body remove cholesterol instead of absorb it, lowering LDL cholesterol along the way.

    How Exercise Can Lower Bad Cholesterol

    Research shows that exercising at least three times a week lowers cholesterol and prevents heart disease.

    If your cholesterol numbers arent where they ought to be, working out should be a key part of your get-healthy strategy.

    The right kinds of workouts, done regularly, can raise heart-protecting HDL cholesterol levels and drop dangerous triglyceride levels, says Robert H. Eckel, MD, emeritus professor of medicine in the cardiology division at the University of Colorado School of Medicine in Aurora. By losing fat and building muscle, your numbers can really improve.

    A review of studies on the relationship between cholesterol levels and exercise, published in July 2017 in the journal BMC Lipids in Health and Disease, found a strong correlation between healthy cholesterol levels and exercise, partly due to weight loss. One reviewed article, from the National Lipid Association Expert Panel on Familial Hypercholesterolemia, found that for each kilogram a person loses, their LDL cholesterol level goes down by about 0.8 milligrams per deciliter.

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    Tactics To Reduce Cholesterol Quickly

    For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.

    Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.

    Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.

    Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1

    Physical Activity And Types Of Exercise

    How weight loss, exercise and diet can lower your cholesterol

    The terms physical activity and exercise are often used interchangeably in the literature. However, it is suggested that the two terms denote two different concepts . Physical activity refers to any bodily movement produced by skeletal muscles that results in an expenditure of energy , and which includes a broad range of occupational, leisure and daily activities. Exercise instead refers to planned or structured physical activity, performed for a reason, which can be aerobic exercise, resistance training or combined aerobic and resistance training.

    The present review aims to synthesize the current published evidence regarding the impacts on cholesterol levels of aerobic exercise, resistance training or both. Following the review, evidence-based recommendations for best practice are presented. It is recognised by the authors that these guidelines should be considered tentative, given the range of research methods, interventions and populations that are described . However, these will provide a basis for current practice and, we hope, a platform for future research and recommendations.

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    How Low Should Your Ldl And Non

    Numerous studies have found that an LDL level above 100, even in otherwise healthy patients, will lead to the growth of damaging plaques. Research suggests that LDL levels significantly lower than 100 are optimal. For example, one major study involving more than 8,800 European patients found that LDL cholesterol levels of 81 were even better than levels of 104 in preventing death, heart attacks, and other cardiovascular-related problems in people with heart disease. 2

    And recently, a six-year study involving 18,000 people with heart disease affirmed that for reducing LDL levels, the lower, the better. The study was reported at the annual meeting of the American Heart Association.3 Half the subjects lowered their LDL, on average, to 69 the other half reduced LDL to 54. Both groups were rewarded with few heart events over the six-year period, but the group with the lower LDL, 54, ended up the winner. It had 6.4% fewer events heart attacks, heart disease deaths, strokes, bypass surgeries, stent procedures, and hospitalizations for severe chest pains than the group with the higher LDL.

    For non-HDL, an optimal goal for people with clear evidence of heart disease is less than 80. A good goal for healthy individuals wanting to prevent heart disease is less than 100.

    Causes Of High Cholesterol

    Before I continue, Id like to stress that the cholesterol youd want to avoid is bad cholesterol or LDL.

    Good cholesterol or HDL is an essential component that your body needs to help flush fatty, artery clotting lipids from the bloodstream into the liver.

    If you have a poor diet, lack exercise, and smoke, chances are your LDL cholesterol is high.

    Lack of exercise and poor diet leads to obesity, obesity, and a larger waist. These three also contribute to raising the levels of LDL cholesterol.

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    High Cholesterol: Nutritionist Reveals Top Prevention Tips

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    Nearly 40 percent of UK adults have high cholesterol, which means they have too much fatty substance in their blood. Diet is a huge part of lowering your cholesterol, but exercising more is really important too. reveals the eight best exercises to lower your cholesterol levels.

    If your cholesterol levels are too high, you need to make lifestyle changes to see them fall.

    Cholesterol drops over time and you wont see a quick change unless you take statins or other medicines that can reduce your cholesterol.

    Alongside eating a healthy diet, exercise will help you to reduce your cholesterol.

    The most obvious way to reduce your cholesterol is to eat fewer fatty foods containing LDL or bad cholesterol.

    For example, youll need to eat fewer meat pies, sausages and fatty meat, cakes and biscuits, butter, cream, and foods containing coconut or palm oil.

    You should also cut back on alcohol and quit smoking to reduce your cholesterol levels.

    While exercise and a healthy diet go hand in hand in the effort to reduce cholesterol, studies have shown that exercise alone can help.

    It isnt totally clear why exercise lowers cholesterol, but researchers have suggested several different reasons.

    But what exercise works best for reducing cholesterol?

    Take A Few Laps At The Pool

    Can stomach vacuum exercise alone reduce belly fat?

    Swimming is probably the most joint-saving aerobic exercise you can do. In a 2010 study, researchers compared swimming with walking in women aged 50 to 70 years. They found that swimming improved body weight, body fat distribution, and LDL cholesterol levels better than walking did.

    Researchers also looked at the beneficial effects of swimming in men in the International Journal of Aquatic Research and Education. They found that swimmers had 53 percent, 50 percent, and 49 percent lower risk of dying from any cause than did men who were sedentary, walkers, or runners, respectively.

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    Try Some Black Garlic

    Black garlic maybe the plant kingdoms best-kept secret when it comes to keeping cholesterol levels healthy.

    Whereas prescription medication lowers both LDL and HDL, black garlic increases HDL or good cholesterol and decreases LDL or bad cholesterol, creating a healthy balance between the two.

    Research shows that black cholesterol is high in S-allyl cysteine that lowers LDL levels and improved blood lipid profiles .

    There Are Different Types Of Lipoproteins But The Most Relevant To Cholesterol Are:

    Low-density lipoproteins carrying cholesterol LDL cholesterol. This is often referred to as bad cholesterol. This is the one mainly involved in forming atheroma. Atheroma is the main underlying cause of various cardiovascular diseases . The majority of cholesterol in the blood is LDL cholesterol, but how much varies from person to person.

    High-density lipoproteins carrying cholesterol HDL cholesterol. This is often referred to as good cholesterol. This may prevent atheroma forming.

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    What Type Is Best

    Aerobic exercise is a champ for improving cholesterol.

    Walking, jogging, swimming, and bicycling are all good choices. If you like going to the gym, try the treadmill, elliptical machine, or step machine. Or take a class that’s fun and motivating, like Zumba or step.

    Doing something you enjoy, whatever it may be, helps you stick with it longer.

    Strength training

    You may also want to try resistance training. Itâs great for building lean muscle and strength, and may improve your lipid profile, says John Higgins, MD, a Houston sports cardiologist.

    Try lifting weights or using resistance bands. For the best results, make it progressive, which means as you get better and stronger, you should bump up the amount of weight or the number of repetitions.

    The more calories you burn, the more you cut bad cholesterol and raise the good kind. — John Higgins, MD

    Side Effects Of Statin

    6 Most Effective Exercises to Lower Cholesterol Level | Cholesterol Control Exercise

    According to, Crestor is a statin drug that works by slowing down the production of cholesterol of the body. It does this by blocking an enzyme in the liver responsible for cholesterol production .

    These include headache, depression, muscle aches, joint pain, constipation, nausea, indigestion, or diarrhea.

    The American Journal of Cardiovascular Drugs cites 900 studies on the adverse effects of statins. Muscle problems are the most common side effects. Other adverse effects, according to studies, include cognitive problems and numbness in the extremities.

    The biggest problem when consuming statin is that these symptoms dont manifest itself over the short term. And its quite useful in lowering LDL levels by 50 points or more.

    So you dont think that these reactions come from the drug because it took a while before it manifested. That is the most significant danger.

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    Organized Sports And Other Activities

    Other sports and activities can also be beneficial for lowering cholesterol and improving general health.

    The main factors to consider are how much energy the body uses up doing the sport or activity and how often a person engages in it.

    The following sports and activities can help:

    • swimming

    state that adults should undertake a certain amount of exercise each week to stay healthy. However, they point out that 1 in 4 adults around the world do not meet the global recommended levels of physical activity.

    The WHO recommend that adults aim for one of the following:

    • at least 150300 minutes of moderate intensity aerobic physical activity per week
    • at least 75150 minutes of more vigorous intensity aerobic physical activity each week
    • an equivalent combination of moderate and vigorous physical activity throughout the week

    Tracking the heart rate during exercise can help a person reach their fitness or weight loss goals. Heart rate is a good indicator of how much effort a person is putting in when exercising.

    The AHA recommend that people reach 5085% of their maximum heart rate when exercising.

    They explain that a person can calculate their maximum heart rate by subtracting their age from 220 to give them a value in beats per minute .

    For example, a 30-year-old would subtract 30 from 220, giving them a maximum heart rate of about 190 bpm.

    Scientists measure cholesterol in milligrams per deciliter .

    Eat Fewer Refined Grains Such As White Flour

    Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.

    Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.

    In Harvard Universitys Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2

    When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?

    The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.

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