How much Exercise do you need to control cholesterol

How Much Exercise Do You Need To Control Cholesterol?

Cholesterol is a fat-like substance that your body needs for good health. However, when you have too much in your bloodstream, it can block the walls of your arteries. This can result in heart disease and stroke, which is the leading cause of death in America. One in every six adult Americans has high cholesterol. Even children may develop it. There are risk factors that increase your chance of high cholesterol such as heredity, age, sex, unhealthy eating, obesity and a sedentary lifestyle.

Signs and Symptoms

There are no signs and symptoms of high cholesterol. A blood test is needed to check your cholesterol level. If the blood test reveals a total cholesterol of 200 milligrams or more, then you will need a lipoprotein profile blood test for diagnosis. HDL is the good cholesterol and it should be less than 40 milligrams. Triglycerides should be less than 150 milligrams. These levels are measured in milligrams of cholesterol per deciliter of blood.

How Much Exercise?

Diet and exercise are the two most important things you can do to lower your cholesterol level. Walking or biking at a moderate intensity will increase your heart rate. You should not become breathless where you cannot carry on a conversation. If you become breathless, then slow down and walk or bike at a slower pace. High volume training would include working out with weights or resistance bands to increase muscle mass. You need to work out three to six times a week for at least 30 minutes. If you are a beginner, then work out at low-intensity and work up to moderate density.

Nutrition Also Plays a Role

Good nutrition will ensure you do not eat saturated fats that make your blood cholesterol level rise. Fresh fruits and vegetables are full of antioxidants and phytonutrients that help to break down bad cholesterol. It is recommended that you get your antioxidants from foods instead of supplements. Choose fresh fruits and vegetables that are in their natural form and in season. Avoid canned fruits and vegetables, because the canning process destroys vitamins and minerals.

Processed foods should also be avoided along with candy, cookies and other junk foods. Stretch your food budget by purchasing beans and other frequently used ingredients in bulk. Experts also recommend filling half your plate with fruits and vegetables for good nutrition. You can also place fruits and vegetables in the center of your plate and add protein and grains.