Being active is one of the best ways to keep your body healthy. While movement improves overall well-being and quality of life, it turns out that exercise can also help with blood cholesterol levels.
What is cholesterol?
Cholesterol is a waxy, fat-like substance found in all animal products (meat, dairy products and eggs). It commonly does not have a very good reputation, but it is actually essential for life: it is used to build cell membranes, produce hormones and bile acids that digest fats. The body produces it in the liver and absorbs it from the diet.
Cholesterol is transported in the blood by lipoproteins. We distinguish between 2 types of them:
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Low-density lipoproteins (LDL)
They are called bad cholesterol. Their role is to transport substances to various cells in the body. Unfortunately, excess LDL cholesterol can build up in the walls of the arteries and promote the development of atherosclerosis. The desirable level of LDL in the blood is below 130 mg/dl, and the optimal level is 100 mg/dl or less. -
High-density lipoproteins (HDL)
HDL, called good or healthy cholesterol, is responsible for transporting lipids from the blood and arterial walls to the liver, where they are converted to bile to be used for digestion or removed from the body. It is good when the HDL level in the blood exceeds 60 mg/dl, while a value below 35 mg/dl is undesirable.
When the concentration of bad cholesterol in the body becomes too high, the excess deposits in the walls of the arteries and restricts blood flow. The accumulation of cells in the blood vessels creates changes characteristic of atherosclerosis. These can lead to narrowing of the vessel lumen and obstruction of blood flow.
Physical activity and cholesterol
More efficient removal of cholesterol from the body is influenced by diet, weight loss and physical activity and fat burning. Studies have shown that regular exercise stimulates the production and action of enzymes that promote the reverse transport of cholesterol. Physically active people have higher HDL levels than those with sedentary lifestyles.
To increase the concentration of good cholesterol in the blood, moderate intensity of training is enough. However, the activity must be regular, that is, undertaken at least 5 times a week for several months. In one study, an increase in HDL levels was noted even in people who only walked as part of their physical activity for six months – about 10 km per week. The pace of walking did not matter. It was also found that the increase in HDL concentrations was caused by exercise representing an energy expenditure of more than 1,000 kcal per week.
How to practice?
To raise the level of good cholesterol, the best are aerobic exercises that are properly adapted to a person’s health and condition, using large muscle groups – these can be walking, jogging, swimming or cycling. At the gym, it is best to choose a treadmill, elliptical machine or step machine, or you can try your hand at fitness classes. It’s important to do what you enjoy, as it helps you exercise longer. It’s also a good idea to keep track of the number of steps and the number of calories burned during the day – this will be made easier by a smartband or a special cell phone app.
Exercise is best introduced gradually, especially if you have had a sedentary lifestyle to date. Exercise intensity should start at a low to moderate level, depending on your fitness level. You should try to exercise so that your breathing is more intense than usual, but not so much that you can’t carry on a conversation. The target heart rate should be in the 50% to 80% zone, which means about 50-80% of the maximum heart rate. For example, the target heart rate of a 40-year-old would be 90-144 beats per minute. The duration of a single workout also depends on fitness, but it should not last less than 20 minutes and rather not more than an hour. The optimal frequency of exercise is 5-6 sessions per week.
Do not succumb to the false belief that regular physical activity allows you to eat and drink whatever you feel like. Movement should always be combined with a low-fat diet, which can be supplemented with natural supplements that supplement the daily diet with valuable polyphenols.
You don’t have to decide on big changes right away to see the health benefits – it’s just worth it to incorporate more activity into your schedule and eat healthier. The response of HDL and LDL levels will vary from person to person, depending on initial blood cholesterol values and individual predispositions. However, it is recognized that exercise can raise the concentration of good HDL cholesterol by up to 20% and lower the concentration of bad cholesterol by 15%. The difference in results can be seen after just a few months of regular activity.