You might have been wondering how to lower your cholesterol using cardio. Probably you’ve heard that exercise can lower your LDL cholesterol and triglyceride levels. And that’s true – even if you’re overweight! You can begin by walking or jogging. Walking is an excellent way to lower your cholesterol and also lower your blood pressure. But you might be wondering what kind of exercise is right for you. Luckily, there are many ways to lower your cholesterol, so there are no excuses for not doing it!
Exercise reduces LDL cholesterol
A recent study suggests that exercise may lower LDL cholesterol levels in people with high blood pressure. Combined with a diet and exercise program, it can lower a person’s total cholesterol and LDL levels. Exercise is also helpful for people who have excess weight, as being overweight tends to raise low-density lipoprotein, or “bad” cholesterol, in the blood. While early studies looked at both dietary and exercise changes, more recent research has focused on the role of exercise alone.
The study found that people who performed physical activity for at least 30 minutes three times per week saw a reduction in their LDL levels. People who exercised for at least 20 minutes a day showed the most significant reductions. Exercise should be intense enough to lower blood pressure and cholesterol levels. Exercise can also be done to increase HDL levels, which is the “good” cholesterol. People should make sure they follow the recommendations of their doctors and only do vigorous physical activity for at least 20 minutes three times a week. In addition to exercising, people should also consider joining a group that performs regular aerobic exercises.
Exercising daily can help lower LDL levels and protect against cardiovascular disease. Various forms of aerobic exercise can be performed, and you can choose what type of exercise suits your lifestyle. If you have limited energy, you can try playing tennis or dancing. These two sports will help you burn up energy that would otherwise be wasted in other activities. However, if you do not have much energy to devote to exercise, try to get at least 30 minutes of moderate-intensity activity each day. Try to incorporate resistance training at least twice a week as well.
Exercise reduces triglyceride levels
There’s no denying that lifestyle changes and diet control are important for controlling triglyceride levels. Losing just 5 to 10 percent of body weight can significantly reduce triglyceride levels. A study published in the journal Circulation suggested that a diet low in sugar and saturated fat can lower triglyceride levels by 20 percent. According to Michael Miller, MD, director of the Center for Preventive Cardiology at the University of Maryland School of Medicine in Baltimore, added sugar is responsible for a person’s rising triglyceride levels.
Exercising helps the body’s fat-burning mechanisms to burn excess calories. Physiologically, the breakdown of triglycerides is known as lipolysis. Triglyceride levels increase after a meal, but decrease after fasting. Exercise is an excellent way to reduce triglyceride levels, which are linked to a variety of heart diseases and other health problems.
High triglyceride levels are caused by excessive fat consumption and insufficient exercise. Being overweight increases the risk of high triglyceride levels. Exercise not only helps burn fat, it improves metabolism and reduces cravings for high-calorie foods. Research has shown that even moderate exercise may help lower triglyceride levels by 40 percent. A Harvard Women’s Health Watch report recommends 30 minutes of vigorous exercise five times per week to significantly reduce triglyceride levels.
Exercise can lower cholesterol even if you’re overweight
There is a strong connection between exercise and improved cholesterol levels. Exercise raises HDL cholesterol in the blood, which takes LDL from blood vessel walls and sends it to the liver for elimination. The results of exercise have long been cited as proof that the human body can benefit from an increase in HDL cholesterol levels. However, exercise isn’t the only benefit of regular exercise. Other lifestyle changes may also contribute to the cholesterol-lowering effects of exercise.
Eating a diet low in saturated fats is a good way to lower your cholesterol. Red meat contains saturated fats that can raise bad LDL levels. Try to eat lean cuts of fish and chicken instead. Grilled steak is hard to resist, but opt for leaner cuts. In addition to lowering cholesterol, swimming can also improve your cardiovascular health. This exercise will give you a great workout while improving your heart health and sleep, two factors that can reduce your cholesterol levels.
Regular exercise not only helps lower cholesterol levels, but it can also help you lose weight. Most public health organizations recommend 30 minutes of moderate to vigorous exercise five to seven times a week. The types of exercise you can choose depend on your body type. Ideally, you should get at least 30 minutes of aerobic exercise five to seven times a week. If you’re overweight, however, you should try to increase your workout intensity to 30 minutes or more per day.