Jogging, aerobics, swimming or yoga are effective ways to reduce cholesterol.
Regular exercise is one of the best ways to lower bad cholesterol (LDL) and increase good cholesterol (HDL), thereby reducing the risk of cardiovascular disease. Experts point out some exercises that help regulate cholesterol levels effectively.
A 2012 study in BMC Public Health found that both aerobic and resistance training, as well as core strength training, are necessary and more effective for weight loss, fat loss, and cardiovascular health than regular cardio.
Some effective exercises to lower cholesterol naturally include walking, jogging, cycling, swimming, weight lifting and yoga.
Running can help lower both cholesterol and triglycerides. Experts recommend aiming for at least 150 minutes of walking, jogging, or moderate-intensity running each week to see quick results.
A 2013 study compared tens of thousands of runners and concluded that the duration of exercise was more important than the type of exercise. Experts said that people who used the same amount of energy during different exercises got the same benefits, whether they were walking or running.
Cycling burns as much energy as jogging, but is easier on the joints. It is also a suitable exercise for people with knee pain.
Aerobic exercise can help lower cholesterol. Photo: Freepik
People who cycle to work are less likely to have high cholesterol than those who don't, according to a report in the Journal of the American Heart Association.
Swimming or playing water games can also regulate cholesterol levels, with effects equivalent to aerobic exercise.
Lifting weights or doing resistance exercises, such as using resistance bands or body weight, also helps reduce the risk of obesity and supports blood sugar.
Although yoga is generally a low-intensity exercise, studies have shown that it reduces the risk of heart disease and has a positive effect on cholesterol levels. A 2014 review found that people who regularly practice yoga have relatively low levels of bad LDL cholesterol and moderately high levels of good HDL cholesterol.
According to the American Heart Association, people should aim for 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week. You'll be even healthier if you get 300 minutes (5 hours) of exercise per week.
Thuc Linh (According to Very Well Health )
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