Exercise boosts “good” cholesterol
If you’re not exercising already, here’s another good reason to do so. According to a report published in the Archives of Internal Medicine, a review of previously-published studies showed that aerobic exercise (the kind that gets your heart pumping fast) can help increase the levels of “good” (HDL) cholesterol in your body. The increase was greatest in people who were obese and those with high cholesterol.
Unfortunately a couple of jumping jacks are not going to do the trick! Apparently, you need to exercise for at least 30 minutes at a go and for a total of 2 hours a week to get the full benefits.
What kind of exercises should I do?
Some examples:
- walking
- jogging
- skipping (jumping rope)
- swimming
- cycling
The good news is that:
- the intensity of the exercise was less important than the duration, i.e. you can exercise gently and still enjoy the benefits, and
- you don’t have to go on any special diet (though you are watching what you eat already, right?)
Why the fuss about HDL?
HDL has a protective effect on the heart and blood vessels. Higher levels of HDL decrease your risk of developing cardiovascular disease (heart disease, strokes e.t.c.). When you combine this with other lifestyle changes it can make a big difference.
There a drugs that can raise you HDL levels much higher than aerobic exercise, but if you’re looking for drug-free options, this may be the way to go.
Risk factors for heart disease - High cholesterol, high blood pressure, diabetes and more
Risk factors are those things you do or conditions you may be suffering from that increase your chances of getting a particular disease.
What causes heart disease?
High blood cholesterol
Cholesterol is a fatty substance that is produced by the liver and is used for various things in the body.The liver produces cholesterol which is then carried as LDH (low density lipoprotein) or HDL (high density lipoprotein). HDL actually removes cholesterol from the blood so that it doesn’t build up on the walls of your arteries. When there is too much cholesterol in the blood it is laid down on the inner walls of the arteries causing narrowing and eventually blockage. This cuts off blood supply to the affected part of the body, e.g.in the coronary arteries of the heart this would lead to a heart attack.
High blood pressure
High blood pressure is a condition in which the force of the blood in the arteries is too high. This increases the risk for heart disease.
Diabetes
This is a condition in which the body doesn’t make enough insulin or cannot use the insulin that it does produce because the cells have lost the ability to respond to it.
(Insulin is an important hormone for processing sugars in the body.) When this happens, the processing of fats and protein in the body are also affected. About 3/4 of diabetics die from heart disease or disease of the blood vessels.
Smoking
One of the worst things you can do to yourself in terms of trying to stay healthy is to smoke. If you smoke you are 2-6 times more likely to develop heart disease than someone who doesn’t. The more cigarettes you smoke, the higher the risk.
Smoking also increases your chances of getting various cancers including cancers of the mouth, lung, cervix and urinary tract.
Low tar and low nicotine cigarettes are no safer than regular cigarettes. The only way to improve your health is to stop smoking!
Unhealthy diet
If you eat a diet that is high in saturated fats and cholesterol, your risk of developing heart disease are increased.
A diet high in salt increases the blood pressure which increases heart disease risk.
Lack of exercise
Not being physically active increases your heart disease risk. It also influences some of the other risk factors for heart disease such as hypertension, diabetes, obesity and HDL levels.
Obesity
This is associated with low HDL levels and high LDH levels. It also increases the risk for diabetes and hypertension.
Heredity
If your close relative, e.g. one of your parents or a brother or sister has heart disease, then your chances of developing heart disease are also increased.