Do you know that people who stay fit can delay age-related blood cholesterol problems? Well, a new study suggests that those who stay active and fit can delay cholesterol problems by almost 15 years. Now you must be looking for ways to stay fit for cholesterol control, right? Perhaps exercise can help keep your arteries clear. Additionally, it is your diet that has a big role to play in deciding your fitness levels. Normally, cholesterol levels tend to rise with age due to numerous factors. Since high cholesterol levels are a serious cause for concern and are a risk factor for heart disease, you would do well to keep your blood cholesterol under control.
Exercise and Cholesterol Control
When it comes to cholesterol management, you probably know that physical fitness pays off, but eating too much of saturated and trans fat can affect your fitness goals. When you are looking for cholesterol control ways, you do not want to put on too much weight. If you are overweight, your good cholesterol levels will drop and bad cholesterol or LDL will rise. An inactive lifestyle is all you need to literally welcome a diseased life. Unfortunately, it won’t be long before you “kiss” death.
Nobody can deny the importance of exercise for cholesterol control. It reduces other risk factors for atherosclerosis, which is a condition in which arteries become narrowed due to plaque deposition and blood clotting. This could trigger a range of medical conditions, including stress, high blood pressure, obesity, and diabetes.
According to a study performed from 1970 to 2006 and published in the Journal of the American College of Cardiology, participants in their early 30s with lower-than-optimal aerobic fitness were at a higher risk of high cholesterol compared to those with higher levels of fitness. The latter experienced normal cholesterol levels throughout the length of the study.
Physical Activity for Cholesterol Control
Aerobic exercise plays a significant role in helping you keep your cholesterol within the normal range. When you engage in an aerobic activity, large muscles of your body are used. As a result, oxygen is delivered to those muscles. Brisk walking is one of the most common aerobic exercises that people of any age can engage themselves in.
Other examples of aerobic exercise include swimming, biking, running, hiking, and walking on the treadmill.
Exercise or regular physical activity is a key component to maintain physical fitness and achieve lifelong cardiovascular health and lower your risk of stroke, heart ailments, and premature cardiovascular death.
If you engage in 150 minutes of moderate physical activity a week and follow a healthy dietary regimen, you are doing enough to stay fit and lower cholesterol.
Your Daily Steps Matter in Cholesterol Control
Fitness is all about steps. If you are taking 10,000 steps a day, you are doing well to keep your heart healthy. You cannot discount the importance of getting up from your chair and moving throughout the day. Remember, constant sitting brings you closer to death irrespective of how much you exercise. So the more steps you take each day, the better it is for your heart health.
Physical activity, including walking, is a great way to achieving your fitness goals, from head to toe.
How to Lower Cholesterol: Control Intake of Bad Fat
You can either eat your way to terribly high cholesterol levels or check your intake to reduce the fat stores in your body that float in your bloodstream.
Eat heart-healthy foods for cholesterol control. If you are guilty of eating unhealthy foods, making a few changes in your diet can help lower your bad cholesterol levels and improve your heart health.
- When it comes to choosing fats, your choice should be between healthy and unhealthy fats. Eliminate trans fats from your everyday diet. Lower your intake of saturated fats to keep your total cholesterol levels under control. Less than 7 percent of your everyday calorie needs should be from saturated fats. Foods high in saturated fat include butter, meat pies, hard cheese, cream, baked goodies, lard, coconut oil, and fatty cuts of meat.
- Omega-3 fatty acids are heart healthy fats that do not affect LDL levels. These healthy fats help increase high-density lipoprotein or good cholesterol, while reducing triglycerides and blood pressure.
- Reducing the total amount of saturated fat can help reduce your risk of cardiovascular ailments and stroke. Instead of deep frying, you should choose boiling, steaming, grilling, or microwaving, which are better cholesterol control options that help reduce the amount of total fat in your diet.
- Get more fiber in your diet for cholesterol control. Add soluble fiber to your daily dietary regimen to lower your LDL levels. Health guidelines published in July 2015 recommended 30 g of dietary fiber a day for a healthy balanced diet. The daily dietary fiber requirements vary for different age groups. Toddlers aged 2-5 years need about 15g of dietary fiber while the need for fiber increases to 25g for 11-16 year olds. Keep your cholesterol under control by choosing whole grains, such as barley and oats, which are a powerful type of soluble fiber that brings down total and LDL cholesterol. This beta-glucan fiber in whole grains helps prevent the absorption of cholesterol from food. Lentils contain a cholesterol-busting soluble fiber that turns into a sticky substance that traps cholesterol and eliminates it from the body. Black-eyed beans, lima beans, and kidney beans are well known as heart protectors. Rich in plant sterol that blocks the absorption of cholesterol, nuts are a natural addition to your heart-friendly and cholesterol control diet. Choose the extra virgin olive oil that contains heart-healthy antioxidants and lower LDL levels.
These are a few ways for cholesterol control. Eat healthy, drink wisely, and exercise daily to keep your heart healthy and lower cholesterol levels.