There are many factors that can help actively lower your cholesterol levels. However, one of the most effective ways is through daily exercise.
Through anaerobic activities, like walking, running, cycling or swimming, you will be breaking a sweat and increasing your heart rate.
The key is building a consistent exercise routine for a minimum of three months. After the habit is developed, you will start seeing improvement.
While exercise is a great way to reduce your cholesterol levels, it also must be integrated alongside the below lifestyle changes.
How to reduce cholesterol in 5 easy steps
- Eat healthily
Other than exercise, diet is the most important factor that affects cholesterol levels. By avoiding trans fats and eating more monosaturated fats and fibre, your body will be provided with more probiotic gut bacteria and reduce low density lipoproteins (which carries your cholesterol). Try and eat food such as avocado, oats, salmon, almonds and dark chocolate which can have a positive impact on your cholesterol.
- Stop Smoking
Smoking increases the risk of heart disease and can largely affect the way in which your body deals with cholesterol. Smoking increases the harmful Low-Density Lipoproteins (LDL) and decreases the beneficial High-Density Lipoprotein (HDL), hindering the body’s ability to transport the cholesterol to the liver where it will be broken down. When you stop smoking you can reverse these effects.
- Drink in moderation
When drinking in moderation, alcohol can increase the levels of HDL, reduce the risk of heart disease, and reduce the risk of clogged arteries. However, drinking too much can have the opposite effect. Have a careful eye on your alcohol consumption.
- Exercise regularly
As already mentioned, exercising regularly will help reduce the LDL and increase the beneficial HDL further promoting a healthy cholesterol.
By following these recommendations, you will lose weight and help the body to reach a healthy cholesterol level. It won‘t be easy, but fitness apps like Freeletics can offer motivation and a personalized training plan to help you along your journey.