CANTIKA.COM, Jakarta – There are many benefits of exercise, such as improving brain health, maintaining body weight, reducing the risk of disease, strengthening muscles and bones, increasing the ability to carry out daily activities, according to the United States Center for Disease Prevention and Control (CDC). But did you know exercise can also help lower cholesterol?
“Exercise is one effective way that can help lower LDL (bad) cholesterol levels,” explained diet expert Kelly Jones to USA Today.
The best way to reduce LDL cholesterol and improve heart health is with dietary choices such as reducing saturated fats, forgoing trans fats, and getting lots of omega-3s, soluble fiber, and whey protein, according to the Mayo Clinic. But, physical health also plays a role.
“Research shows that physical exercise can help lower cholesterol levels, but it is even better to combine exercise and a healthy diet,” explained dietitian on the Missouri State University sports team, Natalie Allen.
Not only can it reduce LDL cholesterol, regular exercise can also increase good HDL cholesterol, which is needed to protect against heart attacks and strokes. According to nutrition consultant Lori Shemek, exercise lowers LDL levels by increasing HDL cholesterol.
Recommended exercise
What type of exercise is recommended? Running or brisk walking are the two sports most studied for lowering cholesterol levels. “It’s not just cardio exercise that lowers cholesterol but also strength training,” explained Shemek.
The ideal way he recommends is to combine cardio and fitness training such as lifting weights or push-up. “I always say the best way to do these exercises is to consistently do them over a long period of time,” Jones said.
He recommends sports such as walking, cycling, hiking, cycling, swimming, dancing and several indoor sports. So, how long does it take to lower cholesterol? Of course it can’t be done in an instant.
“Approximately 3-6 months after following a good diet and exercising regularly, so be patient,” said Allen.
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2023-12-24 04:00:00
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