Two 30 minute exercises that could help slash bad cholesterol
High cholesterol: Nutritionist reveals top prevention tips
Having high cholesterol means you have too much of a fatty substance known as cholesterol in your blood.
Over time this can lead to blockages in your blood vessels, causing serious damage.
Although it can sometimes run in families, having high cholesterol is typically associated with unhealthy lifestyle factors such as eating a poor diet and not exercising enough.
For this reason, a personal trainer has shared how exercise can be used to bring cholesterol levels down.
James Barr, personal trainer at Fitness First Bishopsgate, explained: “Exercise is one of the most effective changes you can make to your lifestyle in order to bring your cholesterol levels down.
READ MORE Take control of three lifestyle factors to lower cholesterol, advises expert
“Essentially, you want to increase levels of high-density lipoprotein (HDL) cholesterol as it protects the body from cholesterol build-up and decreases levels of low-density lipoprotein (LDL).”
High-density lipoprotein is also known as “good” cholesterol and it works to reduce cholesterol levels by absorbing it and carrying it back to the liver where it is removed from the body.
On the other hand, low-density lipoprotein (“bad” cholesterol) is what can build up on the walls of your blood vessels and over time this causes the insides of the vessels to narrow.
James recommended two achievable types of exercise you can do for 30 minutes at a time to help lower low-density lipoprotein.
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He said: “While your workout intensity will be based on your own fitness levels, low-intensity aerobic exercises such as an easy jog or brisk walk for around 30 minutes are great options for helping to lower low-density lipoprotein cholesterol levels, managing your weight and getting your heart rate up.
“These movements are beneficial to people who may be new to fitness and want to ease themselves into movement.”
Other exercise to try
However, if you want more of a challenge, he advised trying resistance training.
“For those who are looking for something a little bit more challenging, resistance training is great for those with high cholesterol as it helps to build muscle and reduce the risk of heart disease,” James said.
“As well as a combination of aerobic exercise and resistance training, yoga is an option that people can turn toward.
“Due to its much less intimidating pace compared to other exercises, yoga offers a range of cardiovascular benefits, such as improved flexibility as well as mental stimulation.
“If yoga isn’t something you’d like to try, the benefits of swimming can be immense. It helps to improve body fat distribution and decrease levels of low-density lipoprotein in the body.”
“Adults should aim to do at least 150 minutes of moderate activity every week.
“If you favour more intense workouts, 75 minutes of exercise should do the trick.”
Diet
James added “In addition to regular exercise, there are a few lifestyle changes you can make to help lower your cholesterol.
“Eating a healthy diet and focusing on getting in plenty of fruit, veg, whole grain, lean protein and healthy fats found in nuts, seeds and fish is key.
“Drinking too much alcohol can raise your triglyceride levels — a type of blood fat that increases the risk of heart disease — so limiting your alcohol intake can be extremely beneficial. Women should drink one glass per day, while men can have two drinks.”
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