Cholesterol: It’s decided, in 2022, you lower your cholesterol level in the blood? So discover the physical activities that will be your allies.
We all have cholesterol in our blood. Because it is useful for the body. Indeed, it helps it to build cells, to manufacture vitamins and hormones. Or to digest certain fatty foods. But be careful, if the LDL cholesterol level becomes too high, it is dangerous. There is a risk of having a heart attack or a stroke.
Good and bad cholesterol should not be confused. Because on the one hand there is LDL cholesterol. And on the other hand, high density lipoproteins (HDL), or “good” cholesterol. When you reduce your cholesterol level, you reduce your LDL cholesterol level.
Of course, a diet food adapted helps to achieve its goal. But regular exercise is also a must. For this, experts recommend at least 150 minutes of moderate intensity exercise per week. This helps to reduce the level of low density lipoproteins (LDL), or “bad” cholesterol.
Differentiate between “good” and “bad” cholesterol
In 2013, a study showed that walking increased HDL cholesterol levels in the body. To do this, you have to walk for 1 hour a day, 5 days a week for 24 weeks. In 2015, another study confirmed this study. This is because HDL cholesterol levels rise well after regular high-intensity muscle training, three times a week for 10 weeks.
Regular exercise has other advantages. This makes it possible to keep a correct weight. In addition, it also improves their mental health. Of course, it strengthens muscles and bones. It has the ability to increase energy level and reduce fatigue
To reduce the level of LDL cholesterol in your organization, it is also possible to have recourse to a more balanced diet. It is indeed necessary to reduce saturated fats and trans fats. It is also necessary to limit the consumption of alcohol. And make sure to maintain a moderate body weight. Of course you have to stop smoking, reduce stress. And get enough hours of sleep.
Stop smoking, say goodbye to stress and get enough sleep
Obviously, you have to train regularly. And it’s not just about walking. We can turn to other physical activities. Brisk walking has many health benefits. It’s already easier to do than running. In addition, the energy consumed is the same. Moderate walking and vigorous running also similarly reduce the risk of a number of heart problems.
Regular running is also very interesting. It helps you lose weight and improve your mental health. In 2019, the British Journal of Sports Medicine published a study that linked running, regardless of its frequency, to a 27% reduction in the risk of death from all causes. Running also helps lower LDL cholesterol levels in the blood.
Cholesterol: Exercise regularly
The bicycle does the same. The Journal of the American Heart Association published a study that points in this direction. This study shows that people who cycled to work were less likely to have high cholesterol than those who did not. Cycling to work also reduces the risk of several cardiovascular problems.
Resistance training also increases muscle strength by working the muscles against a form of “resistance”. This is more commonly called “weight training”. These are sessions with dumbbells, kettlebells, weight machines etc.
And for those who have not yet found their happiness, do not panic! Swimming, yoga, team sports like basketball or football also help fight bad cholesterol. You will understand: the main thing is to move. And to move regularly.