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4 types of exercise that are effective in lowering bad cholesterol in the body

KONTAN.CO.ID – JAKARTA. Exercise can help to lower and stabilize cholesterol levels. These 4 types of exercise are effective in lowering bad cholesterol in the body.

High cholesterol can be the cause of various serious diseases.

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Therefore, man needs to maintain the stability of cholesterol in his body.

Cholesterol is divided into two types, namely Low-density lipoprotein (LDL) or what is known as bad cholesterol and High-density lipoprotein (HDL) or known as good cholesterol.

Good cholesterol or HDL plays an important role in reducing bad cholesterol or LDL in the bloodstream so that the body’s organs can function optimally.

Conversely, high levels of bad cholesterol or LDL in the blood can damage arteries, increasing the risk of heart disease, clogged arteries, and stroke.
Living a healthy lifestyle, including regular exercise, is the best way to lower high cholesterol levels in the body.

A cardiologist from the Cleveland Clinic, Dr. Leslie Cho, MD, says exercise is very good for lowering high cholesterol levels.

“Not only that, it’s important to combine exercise with a healthy diet and lifestyle to have a big impact,” said Cho.

Exercise to lower high cholesterol levels

Regular exercise can increase levels of good cholesterol or HDL which helps lower LDL cholesterol levels.

In addition to exercise, losing weight and following a diet high in trans fats can also help increase HDL cholesterol.

According to the American Heart Association, high cholesterol is caused by two lifestyle elements that go hand in hand: lack of exercise and being overweight.

Therefore, regular exercise is one of the best solutions to reduce high cholesterol levels in the body.

As reported by KOMPAS.com on Thursday (11/4/2021), here are the 4 most effective sports to lower high cholesterol in the body.

1. Brisk walking or jogging

The most effective exercise to lower high cholesterol is the first brisk walking or jogging.

Start the exercise with a leisurely walk around the house, then try to walk a longer distance, then continue with a slow jog.

Regular exercise like this can not only lower high cholesterol, but can also help lower blood pressure.

2. Cycling

Cycling is also one of the best sports to lower cholesterol levels.

The calories burned during this exercise are comparable to even more than jogging.
Get a bike that’s the right size and comfortable, then start cycling around the house before exploring longer distances.

In addition to making a better mood, regular cycling can also help lower high cholesterol levels.

3. Swimming

If walking, running, and cycling feel too strenuous, swimming can be an effective solution for lowering cholesterol.

Swimming is great for overall heart health and lowers bad cholesterol levels in the body.

4. Yoga

If you are not interested in cardio, yoga can be an effective option to help lower high cholesterol.

However, to get the cardiovascular benefits must be done by increasing the heart rate.

“Yoga practice is not as strenuous as other sports, especially if you haven’t exercised regularly before,” said Dr. Cho.
Duration of exercise to lower cholesterol

Repetitive aerobic exercise and working multiple muscle groups are the best exercises for lowering high cholesterol.

The American Heart Association recommends 30 minutes of exercise five to seven days per week.

“You can start casually and work your way up,” says Dr. Cho.

However, dr. Cho suggests that you should check with your doctor first, especially if you have a high risk of heart disease and stroke due to high cholesterol.

In addition, stop exercising immediately and contact your doctor if you experience chest pain, shortness of breath, or dizziness while exercising. (Bestari Kumala Dewi)

Also Read: The following types of tea help you lower your cholesterol and blood sugar

This article has been published on Kompas.com with the title “4 Effective Exercises to Lower High Cholesterol“,

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