7 movements and you lower bad cholesterol!

Legs in motion, wearing light gray sneakers and light gray pink, white, and brown patterned leggings.

In addition to specific nutrition, because it has been proven: there is no way a person can be overweight and in good health

Different types of physical activity, including some activities we do every day, contribute to reducing high blood cholesterol levels. Of course, diet is the most important, and the most obvious way to deal with the increase in bad cholesterol is to consume less foods with a high content of saturated fat: sausages, fatty meats, pastries, cream, palm and cow’s oil. Another condition, according to Express Health, is to reduce alcohol consumption and quit smoking.

But also physical activity – in the form of sports or routine daily activities – normalizes cholesterol levels. As doctors say, even a few extra pounds increase cholesterol because they increase the amount of low-density lipoproteins in the blood. And exercise stimulates the production of enzymes that push LDL cholesterol out of the blood and into the liver, where it is broken down and eliminated from the body.

Fat and healthy - it's impossible

The idea that a person can be overweight and still be in good health was disproved by a French study of 3 million people conducted over a 5-year period. Its results are unequivocal: obesity multiplies the risk of cardiovascular disease, so the best way to stay healthy and live longer is to focus on regular exercise.

A man in gray shorts and a dark t-shirt sat leaning slightly forward on a ceramic floor on a terrace with a white railing. The man has stretched his legs forward and placed his hands on his legs.
Photo: Unsplash

How much you should move

You can’t go to the gym once or twice and expect your cholesterol to go down. According to experts, robust physical activity should be a minimum of 30 minutes per day or at least 150-200 minutes per week. A study by scientists at Duke University Medical Center claims that more intense movements are more effective because they stimulate an increase in high-density lipoprotein (HDL) levels, which help clear the blood of “bad” cholesterol.

However, active sports and high loads are not recommended for everyone. Then what? Set aside half an hour a day for walking. At least! According to experts from the Mayo Clinic, the most recommended is:

– climbing stairs,

– swimming,

– cycling,

– moderate running

– food preparation,

– gardening,

– cleaning the house.

If you’re one of those people who say, “Physical effort isn’t for me, I’m used to a more relaxed life,” consider the words of Karen Horney: “There is no good argument in favor of not changing and developing until our last day.”

Two young women, one with long dark hair in a ponytail, the other with long blonde hair in a ponytail and wearing black leggings and sports bras are in a gym next to each other. The two are standing on tiptoes and leaning on the floor with one hand each, smiling and touching the other hand.
Photo: Unsplash


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