A change in diet is not always enough. People with high cholesterol levels can increase "good" HDL cholesterol through regular endurance sports. In addition, exercise has a positive effect on blood pressure and improves the insulin sensitivity of the cells. In this way, the heart is protected and the vessels remain elastic.
Those who suffer from an elevated cholesterol level, usually knows the problems: The "bad" cholesterol LDL threatens to clog the vessels. This, in turn, can cause diseases such as arteriosclerosis, coronary heart disease, pulmonary embolism, thrombosis and even heart attacks and strokes.
HDL versus LDL
Using cholesterol-lowering medicines and a consistent diet that avoids high-cholesterol foods such as eggs, seafood, dairy and meat, you can achieve a better balance between good and bad cholesterol.
The "good" HDL cholesterol protects the vessels and ensures the removal of excess cholesterol through the liver. That is, the higher the HDL levels and the lower the LDL levels in the body, the better.
Lowering LDL cholesterol with sports
According to studies, regular endurance sports help increase "good" HDL cholesterol. However, this is not enough with a little walk. Only those who exercise regularly and consistently at least three times a week for about 30 minutes, will achieve long-term success here, that is, reduce LDL cholesterol.
Which sports are suitable?
With elevated cholesterol and blood glucose levels, you should choose sports with regular movements that keep your heart rate and breathing at a steady level. These include, for example:
- to jog
- Nordic Walking
- To go biking
You should avoid sports with high performance peaks or irregular movements such as basketball, athletics or martial arts, as this can quickly lead to low blood sugar in the body.
Endurance sport, on the other hand, not only lets the pounds tumble faster, but also has a positive effect on fat metabolism, as numerous studies confirm. If you practice sports for 30 minutes a day, you can increase your HDL value by up to ten percent, thus protecting your heart and blood vessels. By contrast, LDL cholesterol levels increase and thus the health risk in the absence of exercise.
Regular checks show success
As for your cholesterol levels and whether the sport is already showing initial success, you can easily check it in a rapid blood lipid test. This is available in many pharmacies and fast and easy feasible - a drop of blood from the fingertip is enough.
From the age of 35 years, especially overweight people should have a more comprehensive check of the total cholesterol levels at the family doctor every two years. In order not to get any worrying results here, you can help with exercise and a low-fat diet.