Tuesday, June 6, 2023

Exercises that lower cholesterol in the blood: they can be done like this

High blood cholesterol levels are one of the problems that occurs most often in older adults and people with poor nutritional habits. When this health problem is not controlled in time, it is possible to be at risk of suffering from cardiovascular diseases, which are the main cause of death worldwide.

According to the definition of the United States National Institutes of Health (NIH, for its abbreviation in English), cholesterol is a waxy substance that the body needs to function properly and enjoy good health; However, it is important that it is in sufficient quantity. Basically, this substance is responsible for the transport of lipoproteins, particles made of proteins and fats.

  • Low-density lipoprotein (LDL), also known as “bad” cholesterol.
  • High-density lipoprotein (HDL), also known as “good” cholesterol.

When the body begins to develop LDL cholesterol, also known as bad cholesterol, it becomes high causing a build-up of plaque in the blood vessels. As a result, a kind of fat plugging occurs, which, in turn, increases the risk of heart attack, stroke or other health complications.

In addition, high blood cholesterol levels can also reduce the risk of health problems. “HDL cholesterol transports cholesterol and plaque deposits in the arteries to the liver, so that it can be eliminated from the body”NIH notes.

To control this health problem, it is important to see a doctor to find out the cause of the condition and follow the treatment, which at times involves adopting certain lifestyle changes along with medicines. Also, health experts recommend regular physical activity to control cholesterol levels and improve heart health.

Because of the above, the Family Hypercholesterolemia Foundation indicates that it is not necessary to exceed physical activity or run marathons to control this health problem, just do the following:

  • Light Activity: Experts recommend walking slowly (16 min/km), doing DIY, cleaning the house, babysitting or playing table tennis.
  • Moderate Intensity Activity: Walk 10 min/km, garden, bike, rollerblade, tennis, golf, or dance.
  • High Intensity Activity: Go for a 7-minute walk, go uphill, play basketball, soccer, swim, or climb a mountain.

Before engaging in this type of physical activity, consult a doctor before starting a program if you have heart disease, high blood pressure or diabetes, or if you are a man over 40 or a woman over 50. Take it In the event that the health specialist does not see any major discomfort, you should try to follow a moderately intense activity for at least 30 minutes.

How to control high blood cholesterol level naturally?

Natural options that help lower both blood lipids are related to a healthy lifestyle:

  • Avoid or reduce the intake of sugar and refined carbohydrates.
  • Keep a healthy weight. In case of being overweight (diagnosed by a doctor) start a professional treatment with the help of specialists. An ideal weight, as per the characteristics of each individual, is important to avoid further health conditions. “Excess calories are converted into triglycerides and stored as fat. By reducing calories, triglycerides are reduced,” explains the Mayo Clinic.
  • Choose healthy fats. Replacing saturated fats found in plants, such as olive oil, is recommended. Also avoid trans fat.
  • moderate alcohol consumption. This substance is characterized by having a high calorie and sugar content and having a significant effect on triglycerides.

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