In addition to a balanced diet, it is physical activity that is one of the most effective ways to support normal cholesterol levels in the body. Although, as a rule, regularity of exercise is more important than the type of exercise, some activities may be more effective than others. What activities can help maintain proper cholesterol levels?
Cholesterol is a fatty substance circulating in the blood, carried by lipoproteins. Low-density lipoprotein (LDL) particles can build up in the arteries, narrowing their lumen and impeding blood flow. High-density lipoproteins (HDL), on the other hand, protect the body from excess cholesterol.
Physical activity influences the functioning of lipid metabolism, and helps fight excess weight. When you take in more calories than you need, your body deposits triglycerides in fat cells. Meanwhile, reducing weight is important for proper liver health and blood pressure. It will also have a beneficial effect on blood glucose levels.
Best exercises to support healthy cholesterol levels
How to lower cholesterol with exercise? In general, any activity is better than no activity, and regularity – more important than the type of movement. The easiest way is to incorporate it into your daily schedule, such as choosing the stairs instead of the elevator or getting off one stop earlier and walking the rest of the way.
Try to set aside at least 30 minutes each day for one of the activities listed below:
- Running and walking
If your joints are in good shape and you enjoy jogging, you’re in luck, because it’s a great exercise for weight control, supporting proper blood pressure and proper blood cholesterol levels. Remember that a leisurely walk of a few kilometers will be more effective than a short sprint around the house.
For seniors, it may be safer to walk at an intensity that is tailored to a person’s capabilities. Even a half-hour walk is beneficial for cardiovascular health.
- Cycling
Cycling uses about the same amount of energy as jogging, but doesn’t put as much strain on your hips and knees. If you have a nearby commute, try commuting to work on two wheels.
- Swimming
Swimming is probably the healthiest aerobic exercise you can do. It is advisable even at a fairly advanced age, with a large carcass and joint problems. It helps shed excess pounds and improves fat distribution.
- Strength exercises
For people with high blood cholesterol levels, weight training can also be beneficial. Regular exercise at the gym (at least twice a week) can have a positive effect on the concentration of LDL particles in the bloodstream. Combining strength training with fitness training also helps burn more calories and shed unwanted pounds more effectively.
All of the listed physical activities are helpful in maintaining normal blood cholesterol levels and supporting the cardiovascular system. Based on your overall health and lifestyle, choose the one that is best for you. If the above options don’t suit you, try tennis or sign up for dance lessons. It’s important to exercise for at least 30 minutes every day and to be on the move for as long as possible.
Flavonoids also have a positive effect on lipid metabolism. An exceptionally high content of these compounds and their unique composition is contained in the juice of the bergamot orange fruit. It is worth supplementing this component, for example, reaching for Berimal.