Exercise and Cholesterol

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Exercise and Cholesterol

Exercise and Cholesterol: The best is to MAINTAIN A HEALTHY WEIGHT

When overweight, the metabolism undergoes changes that causes cholesterol levels to rise.

Losing even 5 to 10 percent of your weight if you're overweight can lower LDL. If you change the composition of your diet in order to lose weight, by eating less fat and more fiber, LDL will drop even more.

GET REGULAR EXERCISE
Walking, swimming, jogging and even lifting weights can raise beneficial HDL 10 to 15 percent. People who exercise also may lose weight which in turn causes a corresponding drop in LDL.

Any exercise is beneficial but you'll get the most benefits if you do it regularly: say, for 20 to 30 minutes each day, 5 to 6 days a week.

QUIT SMOKING
Smoking lowers levels of HDL and increases LDL. It also damages LDL molecules in the blood, making them more likely to stick to artery walls.

Can Exercise Lower Your Blood Cholesterol?

Being physically active can help lower your cholesterol level, whether it involves everyday activities like cleaning or gardening or a structured exercise program. Exercise helps lower cholesterol levels several ways:

Exercise increases the amount of HDL cholesterol (the good kind of cholesterol) in your blood, while reducing the amount of LDL cholesterol (the bad, artery-clogging kind of cholesterol.

Exercise promotes weight loss and weight control.

When you exercise, you tone up your whole body's circulation, helping to clear away clots in the blood vessels and making the heart a stronger, more efficient pump.

What Are The Best Types Of Exercise?

Experts recommend that all adults accumulate at least 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week. If you can't devote a full 30 minutes all at once, several shorter periods of physical activity throughout the day can add up to 30-minute recommendation. Exercise and cholesterol are a winning combination simply from walking. That's right, walking has been demonstrated to increase HDL levels. : Daily Exercise Progress Sheet.
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