Managing High Cholesterol: Exercise for Stress Relief and Lipid Reduction

Cholesterol is a type of fat that circulates in your blood. It is essential for many bodily functions, such as making hormones, vitamin D, and bile acids. However, having too much cholesterol, especially the bad kind (LDL), can increase your risk of developing cardiovascular diseases, such as heart attack and stroke. High cholesterol is often caused by unhealthy diet, lack of exercise, smoking, and genetic factors.

In this article, you will learn about:

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Exercise for 30 Minutes Daily to Lower Cholesterol and Manage Three Highs

One of the best ways to lower your cholesterol and prevent cardiovascular diseases is to exercise regularly. Exercise not only improves your lipid profile, but also relieves stress and enhances your mood. According to a meta-analysis of 51 randomized controlled trials, aerobic exercise can reduce total cholesterol by 9%, LDL cholesterol by 11%, and triglycerides by 15% after 12 weeks of intervention.

But how much exercise do you need to reap these benefits? Experts recommend that you should aim for at least 30 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, on most days of the week, for a total of 150 minutes per week. This amount of exercise can help you lower your blood pressure, blood sugar, and bad cholesterol, while increasing your good cholesterol. In fact, for every 1 mg/dL increase in HDL cholesterol, the risk of coronary heart disease decreases by 2-3%.

Choose Suitable Aerobic Exercises and Persist

When it comes to exercise, the key is to find a suitable form that matches your personal fitness level and interests. You can choose from different types of exercise, depending on how hard you want to work your heart and lungs. The more intense the exercise, the more benefits you can get for your cholesterol levels and overall health.

Exercise intensity can be classified as light, moderate, or vigorous, based on how much you breathe, sweat, and feel your heart rate increase. Effective increases in good cholesterol are achieved through activities that you can sustain and maintain for an extended period, at least 30 minutes a day, five times a week. These activities are also known as aerobic exercises, because they use oxygen to produce energy for your muscles.

Here are some examples of aerobic exercises, according to their intensity:

Intensity Examples
Light Simple household chores, slow-paced walking (average of 2-3 km per hour), gardening.
Moderate Activities involving major joint movements, such as brisk walking (average of 5 km per hour), dancing, stair climbing, non-competitive ball sports.
Vigorous Intense energy-consuming activities like jogging (average of 7-8 km per hour), cycling, swimming, competitive sports.

Walking or brisk walking, in particular, is an economical and straightforward entry-level exercise that anyone can do. A recent study by the Harvard Medical School found that walking for an hour a day can lower the risk of heart disease by 14%, stroke by 20%, and premature death by 22%. Regular body movement not only increases oxygen consumption but also enhances good cholesterol, allowing bad cholesterol in vascular plaques to metabolize, reducing fat accumulation. Middle-aged and older individuals should pay attention to whether they can “speak a full sentence smoothly” during exercise to gauge intensity and avoid exceeding physical limits.

How Exercise Reduces Stress and Improves Mood

Exercise reduces stress and improves mood by stimulating the release of endorphins, serotonin, and dopamine in the brain. These are natural chemicals that enhance well-being, happiness, and relaxation. Exercise also lowers the levels of cortisol, a hormone that causes stress and inflammation in the body. By exercising regularly, you can balance your hormones and improve your mental health.

Exercise can also help you cope with stress by providing a positive outlet for your emotions, improving your self-esteem, and increasing your social support. When you exercise, you can distract yourself from negative thoughts, express your feelings, and challenge yourself to achieve your goals. You can also meet new people, make friends, and share your experiences with others who have similar interests. Exercise can help you feel more connected, supported, and valued by your community.

Exercise can also improve your mood by boosting your brain function, memory, and cognition. Exercise increases the blood flow to the brain, which delivers more oxygen and nutrients to the neurons. This enhances the growth and survival of new brain cells, especially in the hippocampus, a region involved in learning and memory. Exercise also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports synaptic plasticity and neurogenesis. Exercise can help you prevent cognitive decline, improve your mental performance, and protect your brain from stress and depression.

Other Lifestyle Changes to Lower Cholesterol and Prevent Cardiovascular Diseases

There are other lifestyle changes that can help you lower your cholesterol and prevent cardiovascular diseases, besides exercising regularly. These include:

  • Eating a healthy diet that is low in saturated fat, trans fat, cholesterol, and sodium, and high in fiber, fruits, vegetables, whole grains, nuts, seeds, and lean protein. A healthy diet can help you maintain a healthy weight, lower your blood pressure, and reduce your risk of diabetes and metabolic syndrome. Some examples of healthy diets are the Mediterranean diet, the DASH diet, and the TLC diet.
  • Quitting smoking and avoiding exposure to secondhand smoke. Smoking damages the lining of your arteries, increases your blood pressure, and reduces your HDL (good) cholesterol. Smoking also increases your risk of blood clots, stroke, and heart attack. Quitting smoking can improve your blood circulation, lower your blood pressure, and increase your HDL cholesterol. It can also reduce your risk of lung cancer and other respiratory diseases.
  • Limiting your alcohol intake and avoiding binge drinking. Alcohol can raise your triglycerides, a type of fat in your blood that can increase your risk of heart disease. Alcohol can also interfere with your liver function, which is responsible for regulating your cholesterol levels. Drinking too much alcohol can also increase your blood pressure, damage your heart muscle, and cause irregular heartbeats. Moderate alcohol consumption, defined as no more than one drink per day for women and two drinks per day for men, may have some benefits for your heart health, such as raising your HDL cholesterol and preventing blood clots. However, you should consult your doctor before drinking alcohol, especially if you have high cholesterol, high blood pressure, or other medical conditions.
  • Managing your stress levels and practicing relaxation techniques. Stress can trigger the release of cortisol, a hormone that raises your blood pressure and lowers your HDL cholesterol. Stress can also cause you to overeat, smoke, drink, or engage in other unhealthy behaviors that can worsen your cholesterol levels and your heart health. To cope with stress, you can try meditation, yoga, breathing exercises, massage, aromatherapy, music, art, or any other activity that calms your mind and body. You can also seek professional help, such as counseling, therapy, or medication, if you have chronic or severe stress.

Frequently Asked Questions

What are the symptoms of high cholesterol?

High cholesterol does not usually cause any noticeable symptoms, unless it leads to complications such as atherosclerosis, angina, heart attack, or stroke. Atherosclerosis is the buildup of plaque, a hard substance made of cholesterol, fat, calcium, and other substances, in the walls of your arteries. This narrows and hardens your arteries, reducing the blood flow to your organs and tissues. Angina is chest pain or discomfort that occurs when your heart does not get enough oxygen-rich blood. Heart attack is a life-threatening condition that occurs when a blood clot blocks the blood flow to your heart muscle, causing damage or death of the heart cells. Stroke is a serious condition that occurs when a blood clot or a ruptured blood vessel interrupts the blood flow to your brain, causing brain damage or death.

The symptoms of atherosclerosis, angina, heart attack, and stroke vary depending on the location and severity of the blockage or rupture. Some common symptoms are:

  • Chest pain, pressure, tightness, or heaviness, especially during physical activity or emotional stress
  • Shortness of breath, fatigue, dizziness, or fainting
  • Pain, numbness, tingling, or weakness in your arms, legs, neck, jaw, or back
  • Nausea, vomiting, indigestion, or heartburn
  • Sweating, cold sweat, or clammy skin
  • Irregular, rapid, or pounding heartbeat
  • Confusion, trouble speaking, understanding, or remembering
  • Blurred, double, or lost vision
  • Severe headache, especially with no known cause
  • Loss of balance, coordination, or consciousness

If you experience any of these symptoms, you should seek immediate medical attention, as they may indicate a medical emergency.

What are the best foods to eat to lower cholesterol?

To lower your cholesterol, you should focus on a diet that is rich in foods that can lower your LDL (bad) cholesterol, raise your HDL (good) cholesterol, and prevent the oxidation and inflammation of your arteries. Some of these foods are:

  • Oats, barley, and other whole grains. These foods contain soluble fiber, which binds to cholesterol in your digestive system and prevents it from being absorbed into your bloodstream. Soluble fiber can also lower your blood sugar and insulin levels, which can reduce your risk of diabetes and metabolic syndrome. Aim for at least 25 grams of fiber per day, of which at least 10 grams should be soluble fiber.
  • Beans, lentils, and other legumes. These foods are also high in soluble fiber, as well as protein, minerals, and antioxidants. They can help you feel full longer, lower your blood pressure, and improve your blood vessel function. They can also replace animal protein, which is often high in saturated fat and cholesterol, in your diet. Try to eat at least one serving of legumes per day.
  • Nuts, seeds, and oils. These foods are rich in unsaturated fats, which can lower your LDL cholesterol and raise your HDL cholesterol. They also contain phytosterols, plant compounds that can block the absorption of cholesterol in your intestines. They also provide vitamin E, magnesium, selenium, and other antioxidants that can protect your arteries from oxidative stress and inflammation. Aim for about one ounce of nuts or seeds, or one tablespoon of oil, per day. Choose raw, unsalted, and unroasted varieties, and avoid those that are coated with sugar, salt, or chocolate.
  • Fatty fish, such as salmon, tuna, mackerel, herring, and sardines. These fish are high in omega-3 fatty acids, which can lower your triglycerides, reduce your blood pressure, and prevent blood clots. Omega-3 fatty acids can also reduce the inflammation and stiffness of your arteries, and improve your heart rhythm. Aim for at least two servings of fatty fish per week, or take a fish oil supplement if you do not eat fish.
  • Fruits and vegetables. These foods are low in calories, fat, and cholesterol, and high in fiber, vitamins, minerals, and phytochemicals. They can help you control your weight, lower your blood pressure, and prevent oxidative stress and inflammation in your arteries. They can also provide antioxidants, such as vitamin C, beta-carotene, lycopene, and anthocyanins, that can protect your LDL cholesterol from being oxidized and forming plaque. Aim for at least five servings of fruits and vegetables per day, and choose a variety of colors and types.

What are the risks of high cholesterol?

High cholesterol poses risks such as increasing the chance of developing atherosclerosis, a condition where plaque builds up in the arteries and narrows them. This can lead to coronary artery disease, angina, heart attack, or stroke. High cholesterol can also cause other problems, such as peripheral artery disease, which affects the blood flow to the legs, or xanthomas, which are fatty deposits under the skin.

Reference

  • 1 Cleveland Clinic. 4 Exercises to Lower Cholesterol. 
  • 2 Medical News Today. Exercises to lower cholesterol: Types, duration, and more. 
  • 3 Mayo Clinic. Top 5 lifestyle changes to improve your cholesterol. 
  • 4 Verywell Health. What Is the Effect of Exercise on Lowering Cholesterol? 
  • 5 Healthline. Lowering Your High Cholesterol: 6 Exercises That Will Pay Off. 
  • 6 WebMD. Stress and Cholesterol: Is There a Link? 

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