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High Cholesterol? Save Your Life with Exercise!
Exercise is the most efficient way to lower you "bad" cholesterol ,known as LDL, and raise your "good" cholesterol, known as HDL. In addition to lowering your cholesterol exercise also helps to reduce your risk of heart disease by: controlling diabetes, reducing high blood pressure, raising your heart rate, and increasing your breathing rate to get more oxygen to your body.
What Works Best
Do it for a total of 30 minutes a day
Remember you can Mix & Match
Not everyone has the time to spend 30 minutes a day raising their heart rate in rigorous exercise to lower their cholesterol, but most people have the time to do a few chair exercises a day. These chair exercises are not a true substitute for normal exercises, but every bit helps when you are working to lower your cholesterol. If you can it is best to alternate your chair exercises and your rigorous exercises.
- 30 reps: sit on the edge of your chair with your knees bent and pressed together with your feet pressed flat on the floor, your hands should be just outside of your hips, and your elbows need to be slightly bent. Squeeze your knees together tightly while at the same time pushing down with your hands and extending elbows. Release and repeat 30 times.
- 20 reps per side: start by sitting tall on edge of your chair, extend your right leg out straight with your foot on the floor, cross your arms over your chest. Brace your abs in tight and rotate your torso to the right as you lift your right leg to your left knee, squeezing your knees together. Return 20 times per side.
Ways To Decrease Cholesterol While Walking
to Increase your exercise while walking
to decrease your cholesterol
Bend your arms and vigorously pump them
When you walk roll your foot from heel to toe
Wear a heart rate monitor, it will tell you when to speed up and slow down
Take shorter faster steps
Walk in shoes with minimum cushioning and maximum flexibility in the front of the shoe
Take a break from walking to do a few lunges or push ups before continuing with your walk
Pick a marker and walk faster until you reach it then walk the same distance at a slow pace, then repeat
Keep your posture straight so that your ears and shoulders aligned over your hips
Focus on drawing your abs in towards your spine while you walk (make sure to breath)
Foods that can help your excersie plan to lower your cholesterol
Celery is made mostly of water so your body burns more calories digesting it than the celery itself contains
Grapefruit boosts metabolism which helps your body to utilize calories at a faster rate; people who eat grapefruit have up to 16% less “bad” cholesterol
Lettuce is made up of a 50-50 ratio of water and fiber, meaning that it provide energy at the same time as it burns calories
Spinach provides a lot of protein while at the same time it makes your digestive system work which burns calories
Watermelon has only 30 calories and your body burns around 150 calories in meal digestion
Apples & Organges
These two popular fruits are low in calorie and in sugar while being high in fiber; when eaten daily they can reduce the bad cholesterol in your body
Cucumbers are high on water content meaning that they help you to burn calories while also keeping you hydrated (less than 50 calories per cucumber)
Asparagus contains only 20 calories per 100 grams (1/4 lbs.)
Broccoli when steamed or eaten raw assists you in lowering weight, fat, and cutting excess calories while keeping you energized
Mix half a cup of extra-virgin, cold-pressed olive oil with 1/4 cup apple cider vinegar, the juice from 1 lemon and 2 garlic cloves crushed, then add a couple of your favorite herbs, dried: oregano, thyme, basil, parsley, celery seed or cilantro. You get a whole cup - use what you need and keep the rest in the fridge for up to a month.— Garlic & Herbs Dressing
For a mouth-watering vegetable dip mix 2 tablespoons of Dijon mustard in a 500 grams container of low-fat yogurt, and spice it up with 1 teaspoon of mixed dried herbs and a pinch of chili pepper.— Dijon & Yogurt Dressing