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Physical activity is essential for good heart health. It is very important for general health, especially if you have heart disease, as it can strengthen the myocardium (heart muscle) and help you stay more active.
Thus, as detailed by the Spanish Heart Foundation (FEC), “it has been observed that continuous physical exercise increases the values of good cholesterol (HDL) and decreases plasmatic levels of triglycerides. “ The World Health Organization (WHO) recommends doing a minimum of 150 minutes a week of moderate physical exercise or 75 if it is intense.
Regarding food, it is very important that the diet includes, as detailed by the FEC, fruits, and vegetables (five daily servings), vegetables, whole grains (bread, pasta, and rice), three servings of legumes a week, fish (tuna, sardines, salmon, anchovies,…), nuts, and virgin olive oil.
In this way, physical exercise and a healthy and balanced diet are key to keeping cholesterol at bay. But what is the most appropriate activity to lower LDL (bad) cholesterol levels?
Aerobic Exercise is Key to Reducing Bad Cholesterol
The FEC points out that it is essential to practice physical exercise, among which aerobic exercise stands out, performed at a moderate intensity (65-70% of maximum heart rate) and regularly (3-5 sessions per week), increasing cholesterol. HDL and lowers LDL and triglyceride levels.
Of course, it is important that each person knows how to regulate their rhythm and know their limits. If the exercise that is being carried out demands too much effort from the heart and symptoms such as vertigo or dizziness, chest pain, an irregular pulse or heartbeat, shortness of breath, or nausea appear, the activity that is being carried out should be stopped, and the person should rest.
The Best Exercises to Regulate Cholesterol Levels
Walk
This is the most straightforward aerobic exercise and is within everyone’s reach. For it to be effective, you must walk continuously and at a brisk pace for a minimum of 30 minutes at least three times a week.
Run
With this high-intensity aerobic exercise, LDL cholesterol levels can be lowered quickly. If a person is not used to practicing sports on a regular basis, it is recommended that they start running at a low intensity and gradually increase the pace.
Swimming
Swimming is a very complete sport capable of reducing bad cholesterol levels in the body as it helps to improve blood circulation. It is a very complete sport that, in addition to having a low joint impact, is essential for people with high cholesterol levels and reduced mobility.
Cycling
Cycling is an ideal exercise to reduce cholesterol, which can be achieved even if it is practiced at a low intensity. As in the case of swimming, it avoids overloading the joints and is very useful for exercising the legs, hips, and buttocks.
Dance
Dancing is the perfect exercise to improve cardiovascular health, lose weight, and increase aerobic capacity. Provides energy and improves balance and agility. In addition, there are many modalities of this activity, so it is easy to find one with which you feel comfortable.
