How Often Should You Exercise To Lower Cholesterol
The American Heart Association recommends 150 minutes of moderate-intensity physical activity every day for good heart health. With a balanced diet and daily exercise of 30 minutes about 6 days a week, it could take 8 weeks to a year to see results, depending on your current body weight.;
If you have high cholesterol, you should talk to your doctor about an exercise program and diet plan they recommend. Below, we list some types of exercises that can help reduce cholesterol.
Replace Saturated And Trans Fats With Unsaturated Fats
Video: Why Exercise Is The Secret Weapon To Lower Cholesterol
Not all fats are bad. Once you limit your intake of saturated and trans fat, the next step is to eat foods that are considered heart-healthy, which includes foods that contain unsaturated fats.;
There are two kinds of unsaturated fats: monounsaturated fats and polyunsaturated fats. And when eaten in moderation, they both can help improve your cholesterol levels, especially when used in place of saturated and trans fats.
The Healthy Cholesterol Level For You
It’s important for people to understand that there’s no “normal” LDL cholesterol level. Dr. Lloyd-Jones.
Instead, he says, you should work with your doctor to identify the level that’s most optimal for you and form a plan to get there. That begins with a cholesterol test and a discussion of your risk factors.
And if you learn your number is too high? You have a lot of potential ways to bring it back down again.
You May Like: How Much Cholesterol Is In Shrimp
Avoid Saturated Fats And Fried Food
Fried foods typically have a high amount of trans fatty acids , which elevates the bodyâs LDL level.
Saturated fats can ramp up your bodyâs production of LDL, so reducing your consumption of saturated fats can lower LDL cholesterol levels.
Some experts recommend replacing saturated fat in oneâs diet with soluble, fiber-rich foods like fresh fruit and raw vegetables â as well as with foods that have a low glycemic index â as opposed to carbohydrate-rich meals, which can bump up your triglyceride levels.
It may also be a good idea to eat fewer fried foods and switch to a more nutritious, healthy diet to lower your triglyceride levels and LDL cholesterol . Fried foods typically have a high amount of trans fatty acids , which elevates the bodyâs LDL levels. Staying away from these types of unhealthy foods may help improve your heart health and overall well-being.
Work With Your Doctor On A Lower Cholesterol Plan
Lowering your cholesterol doesnt mean going it alone. Your primary care doctor is a helpful partner along your journey.
Your doctor can work with you to create an action plan just for you one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.
For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.
But these two tasks arent easy. Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.
Whether you want to quit smoking, lose weight or just learn more about how your personal health would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can also perform cholesterol tests the only way to actually measure cholesterol to check your progress and help you make adjustments based on the results.
Read Also: Feta Cheese Acid Reflux
You Can Begin Lowering Cholesterol Naturally Today
Sound like a lot to take on? Dont be intimidated. Bringing down your high cholesterol doesnt have to mean changing your life completely. Rather, start with changing your mindset. Instead of moving away from things, youre moving toward new habits that will help you create a healthier and more enjoyable future.
Now is always the right time to start taking care of your heart health. If you need a little support, lean on friends and family. And dont forget: Your doctor is always there for you with advice, motivation and encouragement so you can reach your goals and live healthier.
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
Recommended Reading: Does Tuna Have Good Or Bad Cholesterol
Saturated And Unsaturated Fat
There are 2 main types of fat: saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood.
Most people in the UK eat too much saturated fat.
Foods high in saturated fat include:
- meat pies
- cakes and biscuits
- foods containing coconut or palm oil
Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.
Try to replace foods containing saturated fats with small amounts of;foods high in unsaturated fats, such as:
- oily fish; such as mackerel and salmon
- nuts; such as almonds and cashews
- seeds; such as sunflower and pumpkin seeds
- avocados
- vegetable oils and spreads; such as rapeseed or;vegetable oil,;sunflower, olive, corn and;walnut oils
How Long Does It Take Cholesterol To Go Down
People who need to use medications such as statins to lower their cholesterol should see their cholesterol levels fall quickly.
These medications may work in a matter of weeks, and they generally work to a larger degree than lifestyle changes.
However, because diet affects the levels of cholesterol in the body, doctors commonly recommend that people make changes to their diet and lifestyle in addition to taking medications.
Making simple changes to the diet and lifestyle can help reduce cholesterol.
These changes vary depending on how strictly a person adheres to their diet, as well as other factors, such as exercise and weight loss.
Some dietary changes may cause minor reductions in cholesterol in as little as
Dietary and lifestyle changes and medications can all help lower blood cholesterol levels.
You May Like: Does Tuna Have Good Or Bad Cholesterol
Hdl Vs Ldl Cholesterol
Cholesterol is cholesterol; it’s the type of particle carrying it that makes it “good” or “bad” for our body.
Whereas LDL particles tend to deliver excess cholesterol to our tissues and arteries, HDL particles are designed to help with the body’s cleanup process.
“The HDL sort of functions like a vacuum cleaner,” explains Holly Ippisch, MD, a pediatric cardiologist at Cincinnati Children’s Hospital Medical Center. “It helps pick up the LDL and take it back to the liver, where the body can get rid of it or use it for other functions.”
How Much Exercise Does It Take To Lower Cholesterol
Exactly how much exercise is needed to lower cholesterol has been a matter of some debate. In general, most public health organizations recommend, at a minimum, 30 minutes per day of moderate to vigorous exercise , such as walking, jogging, biking, or gardening.
But a 2002 study by researchers at Duke University Medical Center found that more intense exercise is actually better than moderate exercise for lowering cholesterol. In a study of overweight, sedentary people who did not change their diet, the researchers found that those who got moderate exercise did lower their LDL level somewhat. But the people who did more vigorous exercise lowered it even more.
The people who exercised vigorously also raised their levels of high-density lipoprotein — the “good” kind of lipoprotein that actually helps clear cholesterol from the blood. “We found it requires a good amount of high intensity exercise to significantly change HDL,” saysWilliam Kraus, MD, an assistant professor of medicine at Duke and the lead author on the study. “Just walking is not enough.”
According to Kraus’s findings, however, even though moderate exercise was not as effective in reducing LDL or increasing HDL, it did keep cholesterol levels from rising.
Bottom line? Some exercise is better than none; more exercise is better than some.
Recommended Reading: Does Baked Potato Have Cholesterol
The Benefits Of Exercise For High Cholesterol
High cholesterol is when the blood contains low levels of HDL cholesterol, and high levels of LDL cholesterol and triglycerides, which puts your heart at risk of developing blockages.
Cholesterol is a type of fat that circulates in the blood and is essential for many metabolic processes. There are three main types: high density lipoprotein , low density lipoprotein , and triglycerides. HDL cholesterol is known as the good cholesterol as it transports lipids back to the liver to be broken down and used. LDL cholesterol is known as the bad cholesterol as high levels can cause it build up and create blockages in the blood stream. Elevated amounts of triglycerides in the blood have also been shown to increase the risk of developing cardiovascular conditions, such as coronary heart disease.
Causes:
- Obesity
How can exercise help?
Exercise is important in the management of high cholesterol as exercise has been shown to activate the enzyme responsible for developing HDLs, and therefore increasing the amount released into the blood. This means that the HDLs reduce the amount of LDLs in the blood, reducing the risk of cardiovascular disease.
Aerobic exercise has also been shown to utilise the lipids in the blood as a form of energy, which can assist in reducing LDL levels.
How much exercise?
So what now?
Search Website
Lowering Your High Cholesterol: 6 Exercises That Will Pay Off
When you were first diagnosed with high cholesterol, your doctor may have talked to you about exercise. Besides improving your diet, exercising is one of the most effective lifestyle changes you can make to help bring your numbers down naturally.
Your first thought may have been, I hate running. Or maybe you like running, but youve been sidelined lately because of an injury. Or maybe you dont mind jogging, but you hate the treadmill.
Running isnt the only way to turn your health around. Theres no doubt that its an effective aerobic exercise, but several other good choices are available that can help counteract the negative affects high cholesterol has on your health.
Recommended Reading: Sweet Potatoes Cholesterol
S For Lowering Ldl And Vldl Cholesterol Levels
If you have bad;cholesterol levels, know that they dont have to stay that way! There are many things you can do at home to help improve LDL and VLDL levels. Cholesterol levels, like other markers of metabolic disease, is highly responsive to diet and lifestyle changes. Keep in mind that most research focuses on lowering levels of LDL cholesterol. However, the factors that lower LDL will also effectively lower VLDL to yield positive outcomes for your cholesterol levels.
Doing This For Just Minutes A Day Can Lower Your Cholesterol
Learning you have high cholesterol can be scary and overwhelming, especially if you’re not sure exactly what it means or how to fight it on your own. There are specific lifestyle and diet changes you can make right now to start lowering your cholesterol levels. But first, it’s important to better understand what high cholesterol means. Read on to find out more, and to ensure your health and the health of others, don’t miss these Sure Signs You Have “Long” COVID and May Not Even Know It.
Also Check: Are Potatoes Bad For Your Cholesterol
How To Lower Cholesterol Naturally In 28 Simple Steps
There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.
Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.
Is Aerobic Exercise Or Strength
While both aerobic exercise and strength-training exercises have been found to have benefits on cardiovascular health, studies suggest that a combination is ideal. A 2012 study;in BMC Public Health, found that engaging in both types of exercise resulted in greater benefits for weight loss, fat loss, and cardiorespiratory fitness than either cardio or resistance exercises alone.
How much and how often you exercise is also important. According to the American Heart Association, you should aim for;150 minutes per week;of moderate-intensity;aerobic activity, or 75 minutes per week of vigorous aerobic activity; or a combination of both, preferably spread throughout the week. You’ll gain even more benefits by being active at least 300 minutes per week. Add moderate- to high-intensity muscle-strengthening activity at least two days per week.
That said, any physical activity is better than nothing, even if it’s just taking the stairs instead of the elevator, or walking around the block. Furthermore, if you find it hard to exercise for long periods at a time, you can divide it up into shorter sessions10 or 15 minutesthroughout the day and still reap similar benefits.
You May Like: Is Deer Meat High In Cholesterol
What Should I Consider About My Eating To Maximise My Cholesterol Improvements
Limit foods high in saturated and trans-saturated fats. Choose healthier fats in the diet . Include more fibre-rich foods . Limit alcohol. Stop smoking.
A registered dietitian can help you with a specific plan that suits your needs and lifestyle.
Our Exercise Physiologists at Glebe Physio are professionals who are trained in the safe and effective prescription of exercise for people with conditions such as dyslipidaemia. At Glebe Physio, we offer one-on-one appointments to individually assess your situation and tailor an exercise program for you, as well as fully supervised classes for those who enjoy exercising in a group environment.
If you would like to ask a question about our services or anything else, visit our Contact Us page to get in touch.
If you are ready to make an appointment, visit our make a booking page and get started today.
How To Lower Cholesterol With The Right Diet And Exercise Regimens
- The best way to lower cholesterol is with a heart-healthy diet and regular exercise.;
- Foods that can lower cholesterol include nuts, avocados, whole grains, fruits, vegetables, and healthy oils.;
- It generally takes at least three months to lower cholesterol and you will still need to maintain a healthy lifestyle afterward for any change to be effective.;
- This article was reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A&M College of Medicine.;
- This article is part of Insider’s guide to High Cholesterol.;
If you’re one of the 93 million adults in the US with high cholesterol, chances are you’re wondering what it’s going to take to lower it.
High cholesterol can be inherited, but by and large, it’s the consequence of unhealthy lifestyle choices. As a primer to the discussion you should be having with your doctor, there are several key changes you can make to your daily routine to keep your cholesterol levels at a healthy range.
According to Steven Reisman, MD, a cardiologist and director of the New York Cardiac Diagnostic Center, the best way to lower cholesterol is with lifestyle modifications through diet and exercise.;
Don’t Miss: Does Keto Cause High Cholesterol
Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Trim fat and remove the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can bring in extra fat.
How Long Does It Take To Lower Cholesterol
Overview
Your cholesterol levels are directly tied to your heart health, which is why its so important to make sure theyre in a healthy range. The Centers for Disease Control and Prevention , reports that 78 million adults in the United States had high levels of low-density lipoprotein , or bad cholesterol, in 2012. The organization also states that people with high LDL cholesterol are at a much higher risk of heart disease.
Dr. Nieca Goldberg, medical director of the Joan H. Tisch Center for Womens Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men.
Read on for more information on how to lower your LDL levels.
Read Also: Does Fat Free Milk Have Cholesterol