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Exercises to Reduce Cholesterol

Eoghan Rosser, Exercise Physiologist

High cholesterol affects millions of people worldwide and is a major risk factor for heart disease. While medications can help, making positive lifestyle changes and adding exercise to your routine can have a big impact on naturally lowering cholesterol. As a local exercise specialist, I’m here to guide you on this journey and make exercise more accessible and easier to incorporate into your life.

Exercise Tips to Lower High Cholesterol: 

Exercise plays a crucial role in managing cholesterol levels. Here are some practical tips to help you lower your cholesterol naturally:

  • Get Moving: Engage in activities like brisk walking, jogging, cycling, swimming, or dancing. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
  • Build Strength: Include resistance exercises like weightlifting or bodyweight exercises to build muscle. This not only helps increase “good” cholesterol but also improves your overall cardiovascular health.
  • Try Interval Training: High-intensity interval training (HIIT) involves alternating between short bursts of intense exercise and recovery periods. It’s a great way to lower “bad” cholesterol levels.

Lifestyle Changes to Improve High Cholesterol Levels:

Making healthy lifestyle changes can make a big difference in managing high cholesterol. Here are some key changes to consider:

  • Eat Heart-Healthy: Focus on foods low in saturated and trans fats. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil and avocados. Limit processed and fried foods, sugary beverages, and high-fat dairy products.
  • Manage Stress: Chronic stress can impact cholesterol levels. Practice stress reduction techniques like meditation, deep breathing exercises, or engaging in hobbies that promote relaxation.
  • Prioritise Sleep: Inadequate sleep has been linked to higher cholesterol levels. Aim for 7-9 hours of quality sleep each night and establish a consistent sleep routine.

Exercise and Its Impact on High Cholesterol:

Understanding how exercise affects cholesterol can help you see its benefits. Here’s how exercise impacts high cholesterol:

  • Breaks Down Bad Cholesterol: Exercise increases the activity of enzymes that break down “bad” cholesterol, helping remove it from your bloodstream.
  • Boosts Good Cholesterol: Regular exercise stimulates the production of “good” cholesterol, which helps transport “bad” cholesterol to the liver for elimination.
  • Improves Lipid Profile: Exercise has been shown to lower total cholesterol, triglycerides, and “bad” cholesterol while increasing “good” cholesterol levels.

Remember, these tips and changes can be tailored to your specific needs. If you need personalised guidance, consult with a healthcare professional or an exercise specialist.

Making Exercise Accessible:

At Parkside Sports Physiotherapy, we are committed to making exercise accessible and easy for everyone. Our goal is to support you in reaching your health goals by providing personalised exercise plans, group fitness classes, and resources to help you stay motivated. We believe that everyone deserves a healthier heart, and together, we can make exercise a part of your everyday life.

To Sum Up:

Lowering cholesterol naturally is possible by incorporating exercise and making healthy lifestyle changes. By following these practical tips and making exercise more accessible, you can improve your heart health and reduce the risk of cardiovascular diseases. Remember to consult with professionals for personalised guidance, and let us support you on your journey to a healthier heart.