5 Best exercise to control cholesterol and body fat

Cholesterol is a fat-like, waxy substance that helps your body to make cell membranes, many hormones, and vitamin D. Cholesterol in your blood comes when two sources are the foods you eat and your liver. 

Your liver makes all the cholesterol your body needs. Many different factors can contribute high blood cholesterol, including lifestyle factors like smoking, unhealthy diet, and lack of exercise, as well as having an underlying condition, such as high blood pressure or diabetes.

High cholesterol

Cholesterol is a waxy substance found in our bodies. Our body needs cholesterol to build healthy cells however high levels of cholesterol can increase the risk of heart disease. With high cholesterol, you can develop fatty deposits in your blood vessels. 

Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries sometimes, that deposit can break suddenly from a clot that causes heart attacks. Also, stroke with high cholesterol can be caused often because of the unhealthy lifestyle choices that we make in today’s life a healthy diet, regular exercise, and sometimes medication can help reduce high cholesterol.

Cholesterol is carried through your blood, and attached to proteins. This combination of proteins and cholesterol is known as lipoprotein. There are different types of cholesterol, based on what lipoprotein carries there are two types of cholesterol low-density lipoprotein and high-density lipoprotein.

Low-density lipoprotein

Low-density lipoprotein (LDL) known as bad cholesterol, and transports colestipol particles through our body, LDL cholesterol build up the walls of your arteries, making them hard and narrow to flow blood.

High-density lipoprotein

High-density lipoprotein (HDL) is known as good cholesterol, this lipoprotein picks up excess cholesterol and takes it back to your liver.

Medical conditions that cause unhealthy cholesterol level includes disease like

• Chronic kidney disease
• Diabetes
• HIV or AIDS
• Lupus

Cholesterol levels can also be worsened by some of the types of medication you may take for other health problems such as

• Acne
• Cancer
• High blood pressure
• Irregular heart rhythms
• Organ transplants

Risk factors

• Poor diet: Eating too much fat or saturated food, junk food or unhygienic food unhealthy cholesterol develops the level. Saturated fats are found in fatty cuts of meat and full dairy products.
• Lack of exercise: Exercise helps to boost your high-density lipoprotein which is good cholesterol.
• Genetic: Your parental genetics play a huge role in these types of diseases.
• Smoking: Cigarette smoking may lower your HDL.
• Alcohol: Drinking too much alcohol can increase your total cholesterol level.
• Age: Even young children can have unhealthy cholesterol, but it’s much more common in people over 40.

Complication

High cholesterol can cause a dangerous accumulation of cholesterol and other deposit on the walls of your arteries. Which can cause complications such as

• Chest Pain: If the arteries that supply your heart with blood are affected, you might have chest pain and other symptoms of coronary artery disease next slide
• Heartattack: blocking the flow of blood or breaking free and plugging any artery downstream if blood flow to part of your heart stops, you’ll have a heart attack.
• Stroke: Similar to heart attack or stroke occurs when blood clots block the flow to part of your brain.
  
  

Prevention

• Eat a low salt diet that includes fruits vegetables and whole grains.
• Cut the amount of animal fats and use more of good fats in moderation.
• Reduce weight and maintain a healthy weight.
• Quit smoking and alcohol.
• Exercise at least 30 minutes every day.
• Manage stress.
• Stay hydrated drink water when you are thirsty and remember that in hot or humid conditions you may need to drink even more water to maintain hydration.
• Make exercise a regular part of your healthy lifestyle and try to exercise at each time each day so it becomes a habit.

Exercises to Control Cholesterol Levels

Some of the best exercises to lower cholesterol naturally include

• Walking
• Jogging or running
• Swimming
• lifting weights
• Yoga

While both aerobic exercise and strength training exercise has been found to have benefits on cardiovascular health, a 2012 study in BMC public health, found that engaging in both types of exercise resulted in a great benefit in weight loss, fat loss, and cardiorespiratory fitness.

Walking jogging or running 

Running, jogging and walking are great exercises to lower cholesterol. Aim to spend at least 30 minutes per day walking jogging or running with moderate intensity to see results slowly you can increase the time.

Cycling

Cycling spends about the same energy as jogging, but it is easier on your joints. If you are experiencing joint pain, it may be best to do cycling over running. You can hit local trials or try a stationary exercise cycling to lower cholesterol. Scientists reported that people who cycling to work well are less likely to develop high cholesterol than those who didn’t.

Swimming and water exercise

Exercise such as swimming water walking and participating in water games can also produce similar results in your cholesterol profile as exercises like aerobics are kind to your joints as well.

Lifting weight

Lifting is helpful, especially as a part of an exercise program that includes aerobic exercises as well as little weight lifting or doing other assistance exercises that can reduce cholesterol levels.

Yoga 

Yoga is generally a low-intensity exercise, studies have shown that it may reduce the risk of heart disease and may positively affect cholesterol levels. A review found that those who regularly participated in yoga showed significant improvement in LDL cholesterol, HDL cholesterol, and blood pressure for those who didn’t exercise.

If you are new to an exercise program start with a short amount of time and slowly increase. Start with a 15-minute exercise, and then build up to at least 30 minutes of exercise each day.

The fastest way to lower your cholesterol without medication is to exercise consistently with combined aerobic training and strength training and adopt a low cholesterol diet. For some people, these lifestyle changes alone may be sufficient.