Information on the way fitness can help lower cholesterol. Ideas about diet and nutrition to help stay in shape.
First, it is important to understand what cholesterol is.Cholesterol is similar to fat and is present in all body cells.Normally, it helps to digest fats, as well as strengthening individual cells and creating body hormones.However, when too much cholesterol is present in the blood, a build up can occur on the walls of arteries leading to blood clots, stroke or even heart attack.
On the other hand, HDLs actually remove cholesterol from the bloodstream, transporting it to the liver, which, in turn metabolizes it and eliminates it from the body.When HDLs are high and the arteries clear, blood flow is maximized and the heart can function to its full potential.
Doctors have set levels of cholesterol that are considered to be desirable for the average person.Obviously, these levels vary depending on body mass, age, and other factors. Currently, doctors consider that total cholesterol should be below 200, with LDLs below 130 and HDLs above 45.They agree that total cholesterol over 240 is dangerous with LDLs at 160 and HDLs under 40 to be undesirable.
Certainly, anyone concerned about cholesterol or other health matters should consult his or her physician.Making any assumptions about these matters can be deadly.People who smoke are at much higher risk for these problems as well as other deadly health risks. Additionally, some people are more inclined genetically to have problems with high cholesterol.If there is a family history of heart attack or stroke, the likelihood of these problems being passed down is strong.
No matter what your family history, however, there are a number of ways that an individual can circumvent problems and prevent serious health issues. The number one way to maintain a proper balance of cholesterol is by maintaining a healthy weight and establishing an exercise routine. Normally, losing weight will automatically lower LDLs, since fat intake is decreased and more attention is paid to healthier eating.But diet alone does not always significantly help to lower cholesterol.Aerobic exercise is the key to losing the weight, lowering LDLs, and raising the level of HDLs.
How does exercise help?Besides contributing to weight loss, regular aerobic exercise improves blood circulation, which, in turn eliminates clots and contributes to better heart function.Doctors recommend that a normal adult participate in some form of exercise for thirty minutes every day. While this may sound daunting, the thirty minutes do not necessarily have to be consecutive, and can be spread out throughout the day.
What constitutes aerobic exercise?One of the greatest and most convenient ways to get in a little exercise is by walking.Start out slowly, perhaps by parking your car a distance from your destination or taking the stairs rather than the elevator.If you have a dog, get up early and walk for fifteen minutes.Then, at night, do another fifteen.Both you and your dog will benefit. Take a walk at lunchtime, if you are able or go to the local mall and follow the crowd of mall-walkers who have already discovered this "secret!"
There are many other ways to get aerobic exercise, including swimming, biking, and, if you are fit, jogging. Join a gym and start by using a treadmill or stationary bicycle. Incorporate some weight bearing exercise as well to tone muscles. Water aerobics is another highly effective form of exercise, allowing even those people who are overweight and unable to participate in floor activities an opportunity to exercise freely and effectively. The key, of course, is to pace yourself and not to try to do too much too soon.
While essential, exercise alone is not enough to lower cholesterol. In order to lower LDLs, a significant change in eating habits is also required.The key is to lower intake of saturated fats. Examples of foods high in saturated fats are beef, pork, lamb, butter, whole milk, cheese, cream lard and various oils including coconut oil. Replace saturated fats with polyunsaturated fats, which are found in oils containing corn, soybean, safflower and sunflower. Additionally, the incorporation of whole grain products and fruits and vegetables into the diet will add fiber.Fiber can help reduce cholesterol in that it acts as a binder. Add fish and skinless poultry to your diet, and pay attention to ingredients in products that you purchase.Always check to see the levels and types of the different fats on product labels.
Combining exercise with healthy eating is the key to lowering cholesterol and decreasing the risk of heart attack or stroke. Losing weight has other benefits in that it increases self-esteem and body image.Side benefits are also better skin tone, more endurance and, some people even find that their thinking is more astute.
