There are several major causes of elevated cholesterol. The main cause is an incorrect diet: too much animal fats, red meat, full-fat dairy products, sweet snacks, wheat products. All of this makes the “bad” cholesterol in the body too high. In addition, if the diet lacks fish, nuts, sunflower seeds and vegetable fats, it can be assumed that the amount of “good” cholesterol will be too low. Can anything be done to lower cholesterol without medication?
To keep it in check, there are two rules to follow: diet and exercise. This was proved by an experiment conducted on 400 people who were divided into four groups: one did not change their lifestyle, the second introduced intense physical exercise, the third followed a diet, and the fourth combined exercise with limiting high-fat meals. After a year, it turned out that only in the fourth group there was a significant decrease. It turns out that a frequent companion of elevated cholesterol is being overweight. To achieve the intended effect, its level should be reduced by at least 15%.
Lowering exercises cholesterol:
- Just 30 minutes of physical activity reduces cholesterol. Exercise changes the ratio between “bad” and “good” cholesterol in favor. In addition, systolic and diastolic blood pressure decreases, oxygen transport increases, blood coagulability improves. Movement makes you feel better because your body releases happy hormones – endorphins.
- Initially, exercise 2-3 times a week for a minimum of half an hour. Over time, gradually increase your dose of exercise. They must have a moderate intensity, do not overwork, but at the same time try to lead to a slight shortness of breath. Your heart rate should then be between 100-130 beats per minute.
- Introduce movement gradually – you can choose the activity that you enjoy the most. The range of possibilities is wide: exercises in a group, i.e. fitness or yoga, cycling, swimming, dancing, brisk walking, Nordic walking. If you are struggling with extremely poor condition or high overweight, start with walking.
- It has been proven that after three months of regular exercise, the level of “good” cholesterol increases by as much as 7%.
- Remember to warm up and stretch the muscles of your arms, neck, abdomen, hips, back and legs.
In order to lower cholesterol, introduce more fruits and vegetables, coarse groats, wholegrain cereal products, artichokes, garlic, fermented soy products into your diet. In the prevention of atherosclerosis, small amounts of alcohol will be useful. Of course, occasionally – drinking too much will lead to addiction. Also reach for green tea – it improves cholesterol proportions and protects it from oxidation.