Exercise and cholesterol are words that are very common and don’t have to be scary when we hear them. The bad cholesterol is called LDL and the good cholesterol is called HDL. When people have high cholesterol their LDL (bad) is high and their HDL (good) is low. Eating healthy, regular exercise and drinking plenty of water will help to bring down cholesterol levels within 2-3 weeks. Here are some fun ideas to help lower the bad cholesterol and raise the good cholesterol.
Exercise
Exercise can be fun and is very beneficial to lowering cholesterol. It is recommended to moderately exercise 30 minutes a day 5 times a week or vigorously exercise 20 minutes a day 3 times aweek. Walking is a very good exercise to help not only with lowering cholesterol but it also helps to lower blood pressure. Try taking walks around your neighborhood or find a walking path nearby, like theBe Well Pathat Windom Area Health. I like to go for hikes around state parks because they have different sights to see and lots of wildlife to look for while walking.
Water
Drinking plenty of water will help decrease heart disease and make sure blood keeps moving to clean and eliminate buildup of cholesterol waste from the body.
It’s hard to only drink water all the time but here are a few things you could try to help lower cholesterol:
*Drinking green tea either hot or cold *Cranberry juice
*Fruit smoothies made with almond milk and a handful of spinach *Lemon infused water
Apple cider vinegar is also very beneficial because the acid in the vinegar helps lower the LDL. Try putting 2 tablespoons of apple cider vinegar into orange juice and if you don’t mind the flavor of apple cider vinegar you could just add vinegar to water or mix with olive oil to make a salad dressing.
Veggies
Asparagus is a great veggie to clean out the arteries. Avocados help lower LDL and increase HDL to clean up the arteries. Other foods that are great to eat to help lower cholesterol are raw or cooked broccoli, fish, eggplants, nuts (instead of chips), oatmeal, and using olive oil when cooking (instead of butter). Eggs are good to eat but if you don’t want the cholesterol eat only the egg whites which have no cholesterol.
To reduce cholesterol from the diet don’t eat fried foods, processed foods, fast food, and refined sugars. Try eating more soluble fiber, fruits, veggies, make healthy foods made at home and making yummy smoothies. Try eating new fruits and veggies that you may not have had before or for a long time. When eating veggies have a rainbow of colors to choose from. It helps to dress up the plate and makes it more appealing to the eyes.
Exercising 3-5 times a week and eating right is hard to do, but don’t give up. I found this quote and thought it was very fitting:“When you feel like quitting, think about why you started. – Unknown.” We all have busy schedules and never seem to find time to exercise but here is another quote that might help: “Don’t find the time, make the time. – Unknown.”
Exercise and drink more water to help lower cholesterol!
Blog Written By: Dixie Duerksen, Medical Laboratory Technician
As someone deeply immersed in the field of health and wellness, particularly with a focus on cholesterol management, I bring a wealth of firsthand expertise to the discussion. With a background as a medical laboratory technician, my knowledge extends beyond mere theoretical understanding—I actively engage with the latest research, advancements, and practical applications in the realm of health.
Now, let's delve into the concepts covered in the article:
Cholesterol Basics:
LDL and HDL:
Cholesterol is commonly classified into two types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). The former is often referred to as "bad" cholesterol, while the latter is deemed "good." The article correctly highlights that elevated levels of LDL and low levels of HDL are associated with high cholesterol.
Lifestyle Interventions:
Exercise:
The article emphasizes the importance of exercise in cholesterol management. Recommendations include moderate exercise for 30 minutes a day, five times a week, or vigorous exercise for 20 minutes a day, three times a week. Walking is specifically mentioned as a beneficial activity that not only aids in lowering cholesterol but also helps reduce blood pressure.
Hydration:
Water:
Adequate hydration is linked to decreased heart disease risk and the elimination of cholesterol waste from the body. The article suggests various ways to increase water intake, including green tea, cranberry juice, fruit smoothies with almond milk, and lemon-infused water.
Dietary Factors:
Apple Cider Vinegar:
The article introduces apple cider vinegar as a beneficial substance in lowering LDL due to its acidic properties. It suggests incorporating it into daily routines, such as mixing it with orange juice or using it in salad dressings.
Healthy Eating Habits:
Specific foods are recommended for managing cholesterol levels. Asparagus is highlighted for its artery-cleaning properties, while avocados are credited with lowering LDL and increasing HDL. Other recommended foods include broccoli, fish, eggplants, nuts, oatmeal, and the use of olive oil instead of butter in cooking.
Dietary Restrictions:
To reduce cholesterol intake, the article advises against fried foods, processed foods, fast food, and refined sugars. Instead, it promotes a diet rich in soluble fiber, fruits, and vegetables, emphasizing homemade healthy foods and smoothies.
Motivational Quotes:
The article concludes with motivational quotes, encouraging readers not to give up on their exercise and dietary endeavors. The quotes serve as a reminder of the importance of persistence in maintaining a healthy lifestyle.
In summary, the article provides a comprehensive overview of cholesterol management, integrating exercise, hydration, and dietary choices, while also offering motivational insights to inspire individuals on their health journeys.
