Most people focus on dietary changes to help lower cholesterol, but exercise can also help tremendously. Today I’ll discuss HOW exercise can help and then WHAT the best type of exercises you should do, to quickly help lower your cholesterol, with less effort and time.
Different Ways Exercise Helps Lower Your Cholesterol
1. Weight Loss / Management
Exercise will help you either loss unwanted fat or help prevent weight gain as you age. This is important because being overweight causes an increase in your “bad” LDL Cholesterol.1
2. Improved Blood Sugar / Insulin Levels
When you exercise, especially anaerobically with “weights”, you help lower blood sugar levels AND improve insulin sensitivity. This helps you lose weight, but also reduces your triglycerides.1
3. Improved Lipoproteins
Exercise increases the size of the protein particles that carry cholesterol through the blood. You want “big, fluffy” particles because the “smaller, dense” ones can squeeze into the linings of the heart and blood vessels, get “stuck” and cause problems.2
4. Increase In “Good” HDL
Studies have shown that people who exercise vigorously also raised their levels of high-density lipoprotein (HDL) — the “good” kind of lipoprotein that actually helps clear cholesterol from the blood.1,2
5. Improved Hormone Levels
When you exercise properly (which I’ll get to in a minute), you improve your hormones … testosterone, estrogen, progesterone, insulin, Growth Hormone and so forth. While also lowering the stress hormone, “cortisol”.
In my opinion, this might be the most important aspect of performing exercise because your hormones literally control how your body looks, feels and performs.
How Much Exercise & The “Best” Kind
The goal is to exercise daily for at least 20-30 minutes, but rarely more than hour because too much exercise causes in an increase in your stress hormones.
But a good start is 3x weekly, 20-30 minutes at a time.
It’s best to do a combination of aerobic cardiovascular (such as walking, jogging, swimming, etc). … combined with anaerobic muscle-building workouts (cables, dumbbells, machines, etc.)
For example, you can do aerobic cardio workouts Mon/Wed/Fri and anaerobic muscle workouts Tues/Thurs/Sat … if you were exercising daily.
Start with 15-20 minutes of aerobic cardio and finish with 15-20 minutes of anaerobic muscle workouts, 3x weekly.
It’s Easy, Can Be Done Anytime & Almost Free
By the way, you don’t need a gym. You can do all of this at home if you want to, any time of the day and it really won’t cost much money.
You can go walking around your neighborhood for aerobics and utilize cables and dumbbells at home for the muscle building. But the key is to get started and do “something”, at least 3x week.
But there’s something else I want you to consider…
The BIG Picture
Did you know that heart disease is the #1 killer2, killing more people each year than ALL the other diseases COMBINED?!!2
So, improving your cholesterol levels is very important... but it's just ONE factor out of many, when it comes to decreasing heart problems.
You also need to have healthy HDL/LDL ratios, triglycerides, homocysteine and other lipid levels within a normal, youthful range.
Ultimately, your goal isn't even to "lower" cholesterol or to reduce heart problems - but to NOT have a heart attack or stroke.
It's to NOT die prematurely.
Managing your lipid profiles is probably one of the most important aspects to health, longevity and illness reduction.
Unfortunately, it can sometimes get confusing or you might feel overwhelmed with too much information — what to DO or NOT do.
Plus, making dramatic life-style changes — such as eating much better, eliminating lots of different foods and exercising daily — is very important but for many people can be difficult to start and it takes a longer time to see results.
And taking "statin" prescription drugs is never a good long-term solution because of all the negative side-effects3...
Now, I'm very familiar with this topic because these are all the same challenges I ran into with both my parents back in 1999.
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- Optimize HDL/LDL ratios.4
- Healthy triglycerides & Homocysteine levels.4
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