The Five Best Exercises To Lower High Cholesterol Levels
An “active” exercise program is essential to get your cholesterol levels back up. It will also allow you to regulate other parameters that will help your heart be strong and healthy.
Exercise not only cures your diet, it also helps you control your weight. Exercise activates your metabolism, helps you burn fat and keeps your cholesterol levels at an acceptable level: a health insurance policy for your heart.
1/5 Active circulation and “walking”.
Raising your legs facilitates venous return and “activates” your heart.
- Lie on your back and lift your legs.” Take a “walk” for 2 minutes.
- Bend your legs and bring your knees back to your chest. Place the right elbow on the left knee and extend the other leg.
- Repeat 8 times, switching sides.
Tip. The secret to this exercise is that you work your abs in a “continuous” manner. To be effective, you must keep contracting your abdominals.
2/5 Body Lift
To do this exercise, you will need a 1kg dumbbell or two bottles of water.
- Hold a dumbbell in each hand and raise your arms in front of your body.
- Alternate steps: you have to take one foot back and then, with a small jump, pass it in front of you while taking the other foot back.
- Repeat 8 times.
3/5 Lift your knees to burn fat
Lift your knees to move, energize and speed up your metabolism.
- Keep your feet together and stretch your arms out to the sides of your body and beyond. Lift your knees alternately.
- First, do it slowly for 2 minutes. Then do it with more force, lifting your feet off the ground with small jumps. You can help yourself by pushing down with your arms.
- Breathe in and out rhythmically at all times.
4/5 Rhythm of dance and weight loss
Dance is probably the simplest and most complete exercise to revitalize the heart.
- Place your hands in front of your body as if you were dancing the “tuparja”. Open the right foot slightly to the same side at the hip and switch sides to bring the right foot back.
- Spread one leg one step to the side, first to the right, then to the left, gently swinging the hips. Alternate the two movements.
5/5 Increase arms and pump more blood
Raise your arms above your head to make your heart work harder.
- Continue to lift your knees, but now add a coordinated movement of your arms: cross your arms and lift like a leg lift. Do this with your arms open and closed above your head while lifting your knees.
- Start slowly and as you alternate the 10 knee lifts, increase the intensity by increasing the speed a little (without getting tired). Tip. When doing this movement, it is more important to tighten your abdominals and hips than to finish quickly.
- The heart is weaker during the winter months. This happens because we generally eat more (higher calorie foods) and we tend to exercise less. Johns Hopkins University (USA) believes that these are the reasons for the significant increase in blood cholesterol. This study shows that at this time of year, “bad” (LDL) levels can increase by up to 3.5%.
However, experts point out that an aerobic exercise program can help keep these numbers in check and regain control.
Keep your heart in good shape
An “active” exercise program (as described above) is essential for cholesterol recovery. It also allows you to set other parameters that will help keep your heart strong and healthy.
- Regulate blood pressure and blood sugar. According to the University of Minnesota, people who exercise aerobically for 30 minutes a day, five times a week, have a 17% lower risk of developing high blood pressure. In addition, even with diabetes, exercise is essential to keep blood sugar “in check”.
- Strengthen your heart. Remember, the heart is a muscle. When you exercise regularly, the heart muscle fibers stretch and the ventricles expand. If it is strong, it pushes more blood out with each beat and is able to carry more oxygen throughout the body. As a result, the whole body functions better.