Five exercises that help lower cholesterol

Cholesterol is a substance similar to fat, which is essential for the normal functioning of the body. The body needs it to make hormones, bile acids, vitamin D, and other substances.

However, the increase in its levels in the blood and its deposit in the arteries can be dangerous and cause atherosclerosis, which is the narrowing or hardening of the arteries due to the deposit of cholesterol on their walls, explains a publication on the Family Cholesterol portal, of the Familial Hypercholesterolemia foundation.

The Spanish Heart Foundation ensures, for its part, that it has been shown that when a person has high cholesterol levels they have twice the risk of suffering a myocardial infarction compared to those who keep it regulated.

Although there are some causes that cannot be modified, such as heredity, sex and age, which can be risk factors for the development of this disease, what can be done is to adopt healthy habits such as eating a balanced and healthy diet. and practice physical activity on a regular basis.

The diet to lower cholesterol should be low in sugars, saturated and trans fats; this will improve blood circulation and reduce the risk of these lipids accumulating in the arteries, states the Tua Saúde health and wellness portal. You should include plenty of fruits, vegetables, greens, and whole grains.

In addition to proper nutrition, physical exercise is key to regulating blood cholesterol. The Mayo Clinic Research Institute indicates that moderate physical activity can help increase high-density lipoproteins (HDL), known as the “good” cholesterol.

The goal is to get at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Even adding physical activity in short intervals several times a day can help you lose weight and consequently reduce cholesterol levels.

There are some specific exercises that are recommended to achieve this objective and they are the following:

To walk: Although it is likely that walking does not offer the same benefits as running, since the intensity is lower, the truth is that this physical activity stands out as a useful aerobic alternative to treat high cholesterol, according to the Better with Health portal. It is a practice that anyone can do. The ideal is to take walks of 30 minutes a day at any time. One option is, for example, to walk to work and return home the same way.

High cholesterol can affect heart health. GettyImages. – Foto: Getty Images/iStockphoto

Nadar: Practicing this sport demands a significant caloric expenditure and is one of the most complete activities to improve general health conditions. This exercise helps blood circulation, especially in the legs, as a consequence of the muscle contractions and decontractions that occur when performing the different movements.

Dance: When a person does not like going to the gym or going for a walk, dancing is a viable alternative to lower cholesterol. The recommendation is to take it as a constant and moderate activity, as this helps mobilize body fat and eliminate glycogen, which is the excess glucose that is stored in the liver and muscles.

Bicycling: This practice is favorable, but it must be maintained at a moderate intensity for at least 30 to 60 minutes. The advice of the experts is not to overexert yourself.

Run: Better with Health ensures that this is one of the most important aerobic exercises, regardless of the place where it is performed, but to enhance its benefits it must be done with planning guided by a specialist.

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