Learn how physical activity affects your cholesterol levels and how to lower bad cholesterol without medication. Today it is known for sure that cholesterol is one of the reasons for the formation of plaques on the walls of blood vessels. Their main danger lies in the fact that after cracking, ideal conditions are created for the process of thrombus formation. Simply put, in the place where a large number of lipoprotein compounds have accumulated, a plaque forms. This first leads to a narrowing of the lumen of the blood vessel, and after the plaque cracks, a thrombus is created.
Blood clots, in turn, can cause the following serious problems:
- Development of myocardial infarction.
- Pulmonary embolism.
- Cause a stroke.
- Instant coronary death.
The results of scientific research indicate that in countries whose population has, on average, an increased level of lipoprotein compounds, the incidence of cardiovascular diseases is much higher. Of course, in practice, everything is much more complicated and it is impossible to blame only cholesterol for everything. Lipoprotein compounds are necessary for the normal functioning of the body, because cell membranes, walls of blood vessels, etc. are created from them.
With a low level of lipoprotein compounds, any defects in the blood vessels can lead to the same heart attack or hemorrhagic stroke. You probably know that cholesterol comes in two varieties - high (good) and low (bad) density. However, the statement that low density lipoprotein compounds are bad can be considered conditional. These substances support muscle tone, which is extremely important.
If the concentration of low-density lipoprotein compounds is less than the required level, then weakness, pain in the muscles appears, and muscular dystrophy develops. In addition, low cholesterol levels can cause anemia, liver and nervous system ailments. Scientists have proven that in such a situation, suicide is even possible.
Perhaps someone else remembers how doctors advised everyone to lower the concentration of lipoprotein compounds. Those times have sunk into oblivion, and today the situation is different. Several years ago, firms were exposed that manufacture stands designed to suppress levels of lipoprotein compounds. Today, even leading cardiologists are extremely cautious about dramatically lowering cholesterol levels in the body.
The topic of today's article is exercises to lower cholesterol levels. However, you cannot fight uncontrollably with lipoprotein compounds. If you think you have high cholesterol levels, then first of all you need to see a specialist and get tested. As you probably already understood, a sharp decrease in the concentration of lipoprotein compounds will also negatively affect your health, as well as high levels of these substances.
We recommend monitoring this issue for people with overweight problems, suffering from diseases of the heart muscle and the vascular system, as well as everyone over 40 years of age. Now we can say with complete confidence that not only the level of lipoprotein compounds of various densities is important for maintaining health, but also their balance. Now we will talk in detail about what foods you should eat and exercise to lower cholesterol.
Effective exercise to lower cholesterol levels
If you've been diagnosed with high levels of lipoprotein compounds, exercise to lower your cholesterol levels will definitely be beneficial. If you have already changed your nutritional program and quit smoking by this time, then you can probably avoid serious health problems. By exercising regularly to lower your cholesterol levels, you will not only be able to normalize the balance of lipoprotein compounds, but you will also receive a number of additional benefits.
Physical activity helps to reduce the concentration of triglycerides. It is a special form of fat that is found in the blood. Through physical exercise, you can not only get rid of excess body fat, but also blood flow. It is also necessary to remember that physical loads stimulate the synthesis of certain hormones, for example, adrenaline, which is known for its powerful fat burning properties.
Do not forget that exercise to lower cholesterol levels, in addition to fulfilling its main task, helps to increase the concentration of high-density lipoprotein compounds. One of the main advantages of these substances is the ability to cleanse the walls of blood vessels and “bad” cholesterol and deliver it to the liver. Recall that it is in this organ that cholesterol is utilized. As a result, you have the opportunity to protect your blood vessels.
It should be noted that the concentration of high density lipoprotein compounds must be increased. This is possible when triglyceride levels in the bloodstream drop. Recall that it is the "bad" cholesterol that has the ability to attach to the walls of blood vessels and create plaques. You know about the ability of physical activity to reduce body weight. However, even if you do not have this problem, exercising will help increase the concentration of high-density lipoprotein compounds.
How to choose a load to lower your cholesterol concentration?
It is quite obvious that it is necessary to play sports correctly. Professional athletes can hardly be called healthy people, because their body has to endure excessive physical exertion. At this point, a person often has a question, how to determine the optimal load during exercise to lower cholesterol?
Scientists are also interested in this topic, and relatively recently, a group of researchers analyzed the results of more than 20 previously conducted experiments. As a result, scientists stated that training for 40 minutes a day can reduce the risk of developing cardiovascular diseases by seven percent. Japanese scientists have proven that exercise to lower cholesterol levels will be effective if you do three sessions over a week, each lasting 40 minutes. Moreover, they are sure that it is precisely this duration of training that is the most important point when talking about lowering cholesterol levels. The intensity of the classes is not so relevant here.
A set of exercises to lower cholesterol levels
We have already said that during the training you do not need to set records. Physical activity should become the norm for you and harmoniously fit into your daily routine. You are free to choose the sport that you like best. This can be walking at a fast pace, dancing, cycling, etc.
Basically, any kind of physical activity that raises your heart rate will be good for you. By exercising for at least half an hour daily, you will burn to reduce the concentration of low-density lipoprotein compounds. The type of activity is of no fundamental importance. The results of many studies on this topic indicate that after three months of regular training, the first positive results can be observed. After five months of training, the scientists stated the maximum results. Note that we are now talking about five or six sessions during the week. If you train three or four times in this time frame, you will have to wait a couple more weeks.
How to lower cholesterol levels without medication?
- Alcohol. The fact that smoking negatively affects the entire body, including the level of cholesterol, is not worth talking about once again. However, it is argued that occasionally drinking 50 grams of spirits or good red wine can be beneficial. There is no scientific confirmation or refutation of this fact yet. For example, the American Heart Association does not recommend the use of alcoholic beverages as a means of lowering the concentration of lipoprotein compounds.
- Green tea. But the benefits of green tea are beyond doubt. Many nutritionists recommend replacing coffee with this particular drink. However, you should keep in mind that green tea should be loose leaf tea, not tea bags. The leaves of this plant contain special flavonoids that help to strengthen the walls of blood vessels, as well as normalize the balance of lipoprotein compounds.
- Juice therapy. Juice therapy is another proven and reliable way of drug-free control of cholesterol. Moreover, this discovery was made by chance, when nutritionists were trying to find the best means of fighting cellulite. As a result, it was proved that the consumption of juices from fruits and vegetables for five days allows you to normalize the cholesterol balance. In addition to exercising to lower cholesterol levels, certain foods can also be effective. Now we will tell you about them.
- Avocado. This fruit is the best source of phytosterols, which, in fact, contribute to the normalization of the balance of lipoprotein compounds. If you consume half an avocado daily for 21 days, your cholesterol concentration will decrease by an average of 15 percent.
- Olive oil. One tablespoon of the product contains about 22 milligrams of phytosterols. Olive oil can be a great alternative to saturated fat. Studies have shown that regular consumption of the product can reduce the concentration of lipoprotein compounds by an average of 17 percent. It is best to use unrefined oil.
- Marine fish species. In fact, now we are talking about fish oil, as you probably already guessed yourself. The best sources of omega-3 fatty acids are wild salmon and sardines. In addition, these fish species do not accumulate mercury so actively. Salmon is high in astaxanthin, one of the most powerful natural antioxidants. Once again, we note that we are talking about wild salmon, which also has a second name - sockeye salmon. This fish cannot live in captivity and does not lend itself to breeding.
- Oatmeal, whole grains. Another good product that will allow you to significantly lower your cholesterol concentration. Consider using oatmeal and whole grains instead of sandwiches for breakfast. These foods contain a lot of plant fiber, which is also beneficial for the digestive system.
For more information on how to lower your cholesterol levels, see below:
