A change in diet is not always enough. People with high cholesterol can increase “good” HDL cholesterol through regular endurance exercise. In addition, exercise has a positive effect on blood pressure and improves the insulin sensitivity of the cells. In this way, the heart is protected and the vessels remain elastic.
Those who suffer from elevated cholesterol levels are usually familiar with the problems: The “bad” cholesterol LDL threatens to clog the vessels. This in turn can cause diseases such as arteriosclerosis, coronary heart disease, pulmonary embolisms, thromboses and even heart attacks and strokes.
HDL vs LDL
With the help of cholesterol-lowering medications and a consistent diet that avoids foods high in cholesterol, such as eggs, seafood, dairy products, and meat, a better ratio of good to bad cholesterol can be achieved.
This is because the “good” HDL cholesterol protects the blood vessels and ensures that the liver breaks down excess cholesterol. That is, the higher the HDL levels and the lower the LDL levels in the body, the better.
Lower LDL cholesterol with exercise
According to studies, regular endurance exercise helps raise “good” HDL cholesterol. However, it is not done with a short walk. Only those who regularly and consistently exercise at least three times a week for about 30 minutes will achieve long-term success here, i.e. lower LDL cholesterol.
Which types of sports are suitable?
With increased cholesterol as well as blood sugar values you should select kinds of sport with regular movement sequences, which keep pulse as well as respiration on a constant level. These include, for example:
- Jogging
- Nordic walking
- Cycling
- Swimming
- Hiking
- Dancing
- Rowing
Avoid sports with high power peaks or irregular movements such as basketball, athletics or martial arts, as this can quickly lead to hypoglycemia of the body.
Endurance sports, on the other hand, not only make the pounds fall off faster, but also have a positive effect on fat metabolism, as numerous studies confirm. Anyone who exercises for 30 minutes a day can increase their HDL level by up to ten percent, which protects the heart and blood vessels. With a lack of exercise, on the other hand, LDL cholesterol levels rise and with them the health risk.
Regular checks show success
How it stands around your cholesterol values and whether by the sport already first successes show up, you can examine completely simply in a quick test of the blood fats. This is available in many pharmacies and can be done quickly and easily – a drop of blood from the fingertip is enough.
From the age of 35, overweight people in particular should have a more comprehensive check of their total cholesterol levels carried out by their family doctor every two years. To avoid getting worrying results here, you can take preventive measures with exercise and a low-fat diet.
