Checklist: Exercise and Cholesterol
There's a link between exercise and cholesterol. A sedentary life can keep your LDL bad cholesterol levels high and your HDL good cholesterol levels low, just the opposite of the way you want them. But incorporating exercise into your life may help lower your cholesterol levels on its own -- and help you stay at a healthy weight. How can you safely start a healthy exercise plan you can stick with? Follow this checklist.
___ Start small and set realistic goals. To exercise for lower cholesterol, you don't have to become Lance Armstrong. Don't say "I'll go to the gym every night this week." Instead, start out by pledging to take a half-hour walk after dinner at least four nights this week. Research shows that even moderate exercise improves your cholesterol and heart health.
Eating Meat When You Have High Cholesterol
Cholesterol is a waxy, fat-like substance that your body needs to function properly. Cholesterol is normally present in your blood and also in the foods we eat, like red meat. But when the body produces too much or when cholesterol levels are too high, your risk of coronary heart disease increases. That's because high cholesterol levels contribute to the development of atherosclerosis. With atherosclerosis, plaque builds up on the inside of your arteries, increasing your risk of heart attack...
Read the Eating Meat When You Have High Cholesterol article > >
___ Pick an activity you like -- otherwise, you won't stick with it. If you hate running, don't buy jogging shoes just because your best friend lost weight running. To help lower cholesterol, find out what exercises fit your fitness personality.
___ Keep an exercise journal. Studies show that you need at least 30 minutes of moderate exercise, three or more times a week, to raise your HDL good cholesterol levels, so keep track of your progress to make sure you reach your goal every week.
___Mark that journal or a calendar for exercise milestones you hope to achieve, like running a mile without stopping or swimming 10 lengths of the pool. Plan to reward yourself for those achievements with a special treat, like a night out, a new outfit or a massage.
___ Buy a pedometer and track how many steps you walk on an average day. Then, try to add at least 2,000 steps per day to your total exercise regimen. That's about half an hour of walking.
___ Include weight training in your exercise regimen for lower cholesterol. Muscle burns more calories than fat, so the more muscle you build, the more efficiently you'll lose weight.
___ Set an exercise goal. Many people do better with a fitness plan if they have a goal in mind. If you like running, choose a 5K race to train for. If you enjoy cycling, plan to treat yourself to a weekend bike trip somewhere you love.
___ Check with your doctor before beginning any new exercise regimen to lower cholesterol, especially if you lead a sedentary lifestyle or have chronic health problems like heart disease.
Is This Normal? Get the Facts Fast!
Answer:
0-199
200-239
240+
Your level is currently
Congratulations! Your total cholesterol level is in the Desirable range, and your level of "bad" LDL cholesterol is optimal.
Congratulations! Your total cholesterol level is in the Desirable range, and your level of "bad" LDL cholesterol is near optimal.
Your total cholesterol level is in the Desirable range, but your level of "bad" LDL cholesterol is borderline high. If your LDL goes higher, your total cholesterol level could become Borderline High. Consider reducing the amount of foods you eat with saturated fats and increasing physical activity. If you get more exercise, your level of "good" HDL cholesterol may increase, which could also help to keep your levels of LDL and total cholesterol in check.
Your total cholesterol level is in the Desirable range, but your level of "bad" LDL cholesterol is High. This may mean that your level of high-density lipoprotein (HDL), or "good" cholesterol, is too low. It is best to have a high level of "good" HDL and a low level of "bad" LDL. The HDL helps keep your LDL level in check. Ask your doctor for your HDL level. If your HDL is low, increasing your physical activity can increase it, which may help reduce your LDL level.
Your total cholesterol level is in the Desirable range, but your level of "bad" LDL cholesterol is Very High. This may mean that your level of high-density lipoprotein (HDL), or "good" cholesterol, is too low. It is best to have a high level of "good" HDL and a low level of "bad" LDL because the HDL helps keep your LDL level in check. Ask your doctor for your HDL level. If your HDL is low, increasing your physical activity can increase it, which may help reduce your LDL level.
Your total cholesterol level is Borderline High, but fortunately your level of "bad" LDL cholesterol is optimal. This could mean you have a high level of high-density lipoprotein, or "good" HDL cholesterol, which protects against heart disease. Or you could have other non-measured increases in LDL-like particles that can increase heart disease. Your LDL level also could be optimal if you are taking a statin medication. Please check with your doctor to get your complete lipid profile and see if you may need additional treatment. In the meantime, find more information on WebMD's Cholesterol Health Center.
Your total cholesterol level is Borderline High, but fortunately your level of "bad" LDL cholesterol is near optimal. This could mean you have a high level of high-density lipoprotein, or "good" HDL cholesterol, which protects against heart disease. Or you could have other non-measured increases in LDL-like particles that can increase heart disease. Your LDL level also could be optimal if you are taking a statin medication. Please check with your doctor to get your complete lipid profile and see if you may need additional treatment. In the meantime, find more information on WebMD's Cholesterol Health Center.
Your total cholesterol level is Borderline High. Your level of "bad" LDL cholesterol is Borderline High, too. Working to bring down your total cholesterol decreases your LDL cholesterol level. You can do this by exercising more and eating less food with saturated fats. Check food labels!
Your total cholesterol level is Borderline High. Your level of "bad" LDL cholesterol is High. Working to bring down your total cholesterol decreases your LDL cholesterol level. You can do this by exercising more and eating less food with saturated fats. Check food labels!
Your total cholesterol level is Borderline High. But your level of "bad" LDL cholesterol is Very High. Working to bring down your total cholesterol decreases your LDL cholesterol level. You can do this by exercising more and eating less food with saturated fats. Check food labels!
Your total cholesterol is High, but your level of "bad" LDL cholesterol is optimal. This could mean you have a high level of high-density lipoprotein, or "good" HDL cholesterol, which protects against heart disease. Or you could have elevated secondary lipids, such as non-HDL particles that increase the risk of heart disease. Your LDL level also could be optimal if you are taking a statin medication. Please check with your doctor to get your complete lipid profile and see if you may need additional treatment. In the meantime, find more information on WebMD's Cholesterol Health Center.
Your total cholesterol is High, but your level of "bad" LDL cholesterol is near optimal. This could mean you have a high level of high-density lipoprotein, or "good" HDL cholesterol, which protects against heart disease. Or you could have elevated secondary lipids, such as non-HDL particles that increase the risk of heart disease. Your LDL level also could be optimal if you are taking a statin medication. Please check with your doctor to get your complete lipid profile and see if you may need additional treatment. In the meantime, find more information on WebMD's Cholesterol Health Center.
Your total cholesterol level is High. Your level of "bad" LDL cholesterol is Borderline High. Working to bring down your total cholesterol decreases your LDL cholesterol level. You can do this by exercising more and eating less food with saturated fats. Check food labels!
Your total cholesterol level is High. Your level of "bad" LDL cholesterol is High, too. Working to bring down your total cholesterol decreases your LDL cholesterol level. You can do this by exercising more and eating less food with saturated fats. Check food labels! If you are struggling to bring down your total cholesterol and LDL cholesterol levels, your doctor may prescribe medication, such as statins. Following medication, dietary, and exercise instructions should result in improvements.
Your total cholesterol level is High, and your level of "bad" LDL cholesterol is Very High. Working to bring down your total cholesterol decreases your LDL cholesterol level. You can do this by exercising more and eating less food with saturated fats. Check food labels! If you are struggling to bring down your total cholesterol and LDL cholesterol levels, your doctor may prescribe statins or other cholesterol-lowering medications.
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