Physical activities to lower cholesterol and triglycerides

Cholesterol is an essential component of our cells and an important precursor of many hormones, such as sex hormones. However, its high blood levels result in an increased risk of cardiovascular diseases, such as stroke and myocardial infarction . Diets high in fat and sugar and little physical activity are factors that predispose to increased cholesterol and also triglycerides in the blood. In addition to a balanced diet rich in fiber, physical activity helps to reduce and control cholesterol levels.    

A study showed that muscles, when stimulated by physical activity, will consume the so-called “bad cholesterol” or LDL. LDL is responsible for transporting cholesterol from the liver to the tissues and can be deposited in blood vessels, causing obstruction, fat deposits and formation of plaques that can break off and block small arteries, causing infarction and stroke.

The right thing is to practice physical exercises regularly, for at least 3 times a week. For people who are not in the habit of playing sports, exercises should be started with caution. The following scheme can be used as a guide. We remind you that a physical education professional should always be consulted in cases of doubt and for better guidance.

Weeks 1 and 215 to 20 minutes of walking, 3 to 4 days a week
Weeks 3 and 425 to 30 minutes of walking, 3 to 4 days a week
Weeks 5 and 630 to 45 minutes of walking, 3 to 4 days a week
Weeks 7 and 830 minutes of brisk walking, 3 to 4 days a week
Weeks 9 and 1045 minutes of running, 4 to 5 days a week
Weeks 11 and 1245 to 1 hour of running, 5 days a week

After that period, redo your cholesterol test. In addition to walking and running, you can include other aerobic activities that you like, such as cycling, dancing, climbing, canoeing, etc. The important thing is that this practice is constant and guided by a sports professional to avoid injuries.

Bodybuilding exercises (known as resistance exercises) are also strong allies in reducing high cholesterol levels. The bigger the muscles, the more fat they will consume, reducing blood levels of LDL and total fat. In addition, resistance exercises improve muscle performance, making aerobic exercises perform with better performance and less risk.

Another type of exercise recommended for reducing fat levels is performed in water. Swimming, hydrogymnastics, water polo and other modalities, in addition to consuming fat, reduce impacts and injuries and improve cardiovascular performance.

Associated with physical exercises, it is important to have a diet low in fats and simple sugars and high in fiber, protein, fruits and vegetables.

See our  tips for foods that help lower cholesterol .

It is always important to bear in mind that before starting any physical activity, a health professional must be consulted to verify that there is no risk in the practice of sports.

Jeanne Kenney
 | Website

I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

Leave a Reply

Your email address will not be published. Required fields are marked *