High cholesterol has become a common concern globally, affecting millions and contributing to the risk of heart disease and stroke. In simple words, high cholesterol is a condition in which an individual has too many lipids (fats) in their blood. It primarily depends on an individual’s lifestyle and the choices they make for their body, specifically exercise and diet. These are the two important factors that can manage and even control high cholesterol effectively.
Let’s understand it quickly.
Understanding Cholesterol: The Good, the Bad, and the Risk
Cholesterol is a fatty substance that our body needs to build cells and produce specific hormones, it is indeed said to be an important factor for our body. However, not all cholesterol is good for the human body, let’s see how!
- LDL (Low-Density Lipoprotein): LDL, also known as “bad” cholesterol. LDL’s primary function is to carry cholesterol from the liver to other parts of the body, where it’s used for various functions, including cell repair and hormone production. High levels of LDL can lead to plaque buildup in our arteries, increasing the risk of cardiovascular issues.
- HDL (High-Density Lipoprotein): Known as the “good” cholesterol, it helps remove excess cholesterol from the bloodstream and transports it back to the liver for processing and removal, lowering the risk of heart disease and stroke.
A Proper Balance is Necessary– When LDL cholesterol levels rise while HDL levels remain low, it can pose serious health risks, making it crucial to maintain a proper balance.
Can Exercise Control High Cholesterol?
It absolutely does! As we always say, exercise is a powerful tool, it brings a major lifestyle change for everyone! Regular exercise can help control high cholesterol by increasing “good” cholesterol (HDL) and reducing “bad” cholesterol (LDL). It is important to note that it’s most effective when combined with a proper healthy diet.
One should not consider regular physical activity as a task; it should be considered as a lifestyle upgrade. Here’s how exercise helps:
- Increases HDL Levels: Aerobic activities including brisk walking, jogging, cycling, and swimming can increase good cholesterol. One can think of it as the body’s internal cleaning machine, sweeping away the bad stuff!
- Lowers LDL Levels: When performing consistent exercise, helps reduce bad cholesterol and prevents plaque buildup in the arteries, keeping the blood vessels clear and healthy.
- Weight Management: Maintaining a healthy weight via exercise lowers overall cholesterol levels and reduces the strain on your heart.
- Improves Blood Circulation: Physical activity also enhances blood flow; it makes sure that nutrients and oxygen reach every corner of your body.
- Reduces Stress: Not to mention, exercise is a natural stress reliever, and less stress means better heart health.
How Much Exercise Do You Need?
As per many experts and our Certified Trainers at Anytime Fitness Indian, at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity per week is needed. But one should not limit themselves to it! Every extra step you take adds up to better health.
To keep your health in optimal check, one should include strength training in their routine, twice or thrice a week, it can further boost heart health, building stronger muscles and a more resilient cardiovascular system. Although many people can get confused between choosing Cardio or Strength Training for a good Healthy Heart! Give it a read here- Cardio vs. Strength Training: Which One Benefits Heart Health More?
Talking about it, exercise is flexible and fun! It can be anything, be it dancing, hiking, or hitting the gym, finding an activity you love makes it easier to stay consistent and enjoy the process.
Coming to another important aspect, diet plays a very essential role in controlling cholesterol levels. Focus on some dietary changes that can support a healthy heart:
- Increase Soluble Fiber: Foods like oats, beans, lentils, and fruits bind to cholesterol and help remove it from your body.
- Choose Healthy Fats: Try and replace saturated fats with unsaturated fats, these can be dairy products (like cheese, butter, and full-fat milk), coconut oil, palm oil, processed meats, and baked items.
- Eat More Omega-3s: One can try fatty fish such as salmon and mackerel that contain omega-3 fatty acids, which lower triglycerides and improve heart health.
- Limit Processed Foods: Avoid trans fats and highly processed snacks that raise LDL levels.
- Add Plant Sterols and Stanols: These natural substances, found in fortified foods, help block cholesterol absorption.
While diet and exercise significantly improve cholesterol levels, the extent to which they can reverse high cholesterol depends on individual factors like genetics and underlying health conditions.
In some cases, medication may be necessary, but adopting heart-healthy habits can reduce your reliance on prescriptions and enhance overall well-being.
High cholesterol may be a common concern, but it is not an irreversible fate. By getting into regular physical activity and making mindful dietary choices, you can improve your cholesterol profile and protect your heart, and that’s what exactly we suggest in our gyms PAN India.
Exercise is not a remedy- it is all about what your body can achieve. So, we urge everyone to get a Gym Membership, lace up those shoes, hit the gym, or you can dance in your living room. Every move you make is a step closer to a healthier heart.
