Managing Cholesterol? How It Helps Fitness

Cholesterol is a fatty steroid molecule that strengthens cell membranes, and it also composes bile salts that help digest fat.

When our bodies produce too much cholesterol, it can cause a number of health problems. That's why it's important to manage your cholesterol.

A heart-healthy diet can lower your cholesterol by reducing the amount of saturated fat and trans fat you consume. Increasing your intake of foods rich in omega-3 fatty acids and soluble fiber can also help improve your cholesterol levels.

Exercise

The benefits of regular exercise are clear: it prevents health problems, builds strength, boosts energy, helps you lose weight, and reduces stress. It also makes you happier and more likely to socialize.

However, it can be tough to make the time for it. And many people find it difficult to stick with a routine. But, when it becomes a habit, exercising can become as natural to you as brushing your teeth.

A healthy lifestyle should include regular exercise and a well-balanced diet. It can help you manage cholesterol and keep it from building up, which is the first step toward preventing heart disease.

Cardiovascular exercises (also called aerobic activity) improve cardiovascular fitness, strengthen muscles and bones, and raise your “good” HDL cholesterol levels. These changes also help lower your risk for heart disease and stroke, which are the leading causes of death in the United States.

For best results, aim for at least 150 minutes a week of moderate-intensity activity (walking, swimming, jogging, dancing or classes like step aerobics). You can increase this amount by adding more intense exercises as your fitness level increases and as you develop stronger muscles.

Vigorous exercise can also help raise your HDL cholesterol, which helps your body rid itself of unwanted LDL cholesterol. Studies have shown that people who walked regularly for an hour each day for 24 weeks increased their HDL cholesterol levels significantly.

Exercising at the right intensity can make a huge difference in your overall lipid profile, says Ethel M. Frese, a physical therapy professor at Saint Louis University.

The intensity and duration of your exercise, as well as the types of activities you choose, affect how your cholesterol levels change. In general, higher-intensity exercise reduces your LDL levels and triglycerides more than moderate-intensity exercise does, Frese says.

A 2015 study showed that individuals who performed high-intensity resistance training three times a week for 10 weeks had better HDL cholesterol levels than those who did not work out. The researchers concluded that exercise helps raise HDL cholesterol by stimulating the body to use and break down its own fat.

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Eat Right

Cholesterol is a waxy lipid that occurs naturally in the body. It aids in tissue formation, hormone production and other important functions.

The good news is that you can manage your cholesterol with a healthy diet and lifestyle. Eating right and exercising can help you keep your blood fat levels within a healthy range, reducing your risk of heart disease and stroke.

A healthy diet includes a wide variety of fruits, vegetables, whole grains, and low-fat or fat-free dairy products. It also should include lean meats, poultry without skin, and unsalted nuts and seeds.

Foods high in saturated fats, such as fatty red meat, full-fat cheeses and ghee, raise LDL cholesterol. Try replacing them with foods high in unsaturated fats, like olive oil, canola oil, and vegetable oils.

Proteins are another important part of a heart-healthy diet. Choose plant sources of protein, such as beans, lentils and peas. These proteins are rich in fiber, which can help reduce cholesterol.

Add more whole grains and limit refined grains, such as white bread, pasta, rice and cereals. These foods are often sprayed with sugar and salt to make them more palatable.

Eliminate trans fats, which are usually found in margarines and store-bought cookies, crackers and cakes. Trans fats are bad for your overall health and can raise cholesterol.

Consume a variety of healthy oils, including canola, olive, sesame, sunflower, safflower and grapeseed. These oils contain polyunsaturated and monounsaturated fats, which can lower LDL cholesterol.

Eat more fruits and vegetables, especially dark green, red, and orange vegetables, 3 or more servings a day. Fruits and vegetables are loaded with antioxidants, phytochemicals and fiber that protect against heart disease and stroke.

A diet high in fruits and vegetables, whole grains and fat-free or low-fat milk and dairy products is one of the most effective ways to keep your blood cholesterol levels within a healthy range. Check with your doctor to learn what the recommended amount of these nutrients should be for you.

If you have high cholesterol, talk to your doctor about medications that can help your cholesterol levels stay within a healthy range. However, if you're not seeing results after taking medications, a healthier lifestyle is the next step to improve your cholesterol level.

Reduce Stress

Stress is part of life, and it's normal to feel overwhelmed from time to time. But when it persists or interferes with your ability to cope, it can become a problem.

High levels of stress are linked to increased blood pressure and heart disease. It can affect your cholesterol. It can also affect Erectile Dysfunction, Fildena 150 and Super VIdalista Help to Erectile Dysfunction.

It's important to recognize your stressors so you can take steps to reduce them. You can learn to manage your time better and establish a social network to help you through these stressful times.

Getting enough sleep and eating well are two key ways to fight stress. Physical exercise helps you relax and lowers your blood pressure.

Eating healthy foods and avoiding fatty foods are also helpful. It's also important to find activities that reduce your stress, such as walking, yoga, or meditation.

One study found that people with high job stress, such as driving long distances or working overnight, were more likely to have high LDL (bad) cholesterol and triglycerides and low HDL (good) cholesterol.

When you're stressed, your body releases hormones that stimulate a "fight-or-flight" response. These hormones, cortisol and adrenaline, raise your blood-glucose level and boost triglyceride production.

The hormones also lock away fat so it's not used as energy during these stressors.

Having a healthy lifestyle and learning how to cope with stress will help you keep your stress under control for the long term, which will help keep your cholesterol in check.

If you're having a hard time managing your stress, ask for assistance from your doctor or mental health professional. They may suggest medication or other strategies to deal with the stress.

It's also important to get plenty of rest and avoid excessive alcohol consumption or other drug use to reduce your stress. These can contribute to unhealthy habits that can lead to a variety of other health problems.

Taking care of yourself will make you feel better and help you live a longer, healthier life. You can do this by finding ways to relax and manage your stress, by eating a healthy diet and exercising, and by avoiding smoking and alcohol.

Avoid Smoking

Smokers have a much higher risk for heart disease than non-smokers, and this can be especially true if you also have high cholesterol. Fortunately, you can control both of these problems with good diet, exercise and other healthy habits.

Your cholesterol levels are made up of two different kinds: LDL (bad) and HDL (good). The bad kind gets deposited in your arteries, where it can block blood flow to the heart or cause other health problems. The good kind helps remove LDL and transports it back to your liver where it can be removed from the body.

When you smoke, your blood pressure increases and your artery walls get damaged. That can let plaque build up, which is a risk for clots that can block blood flow and cause a heart attack or stroke.

Another harmful effect of smoking is the carbon monoxide it emits. It steals oxygen from your red blood cells and makes it difficult for your heart to get enough oxygen.

This strain on your heart is why smokers are more likely to have a heart attack or stroke than non-smokers. In fact, research has shown that the more you smoke, the greater your risk of dying from a cardiovascular disease.

Stopping smoking can help your cholesterol levels, and you’ll see immediate and long-term benefits. A study published in September 2013 in the journal Biomarker Research found that when you quit, your levels of HDL cholesterol can increase by 30 percent within just three weeks.

You can get help quitting from your doctor and other resources. You’re up to four times more likely to succeed when you have support and are willing to commit to the process.

Tobacco products contain thousands of toxic chemicals and gases, some of which are known carcinogens. These chemicals can damage your blood vessels and the lungs, increase your risk of cancers and other diseases, and reduce your life expectancy.

Secondhand smoke, or the smoke exhaled by someone else who is a smoker, can also harm non-smokers, too. Exposure to this secondhand smoke can lead to diseases, such as lung and heart disease, and even death.