Will exercise help my cholesterol levels? Exercise gets the greatest influence on triglycerides by lowering them, and on HDL, the nice cholesterol, by increasing it. Consult with your doctor before starting a fitness program. Do not take part in any activity that triggers chest pain, excessive shortness of breath, lightheadedness or dizziness. Stop immediately in the event that you experience these symptoms.
How do you start a cholesterol-lowering aerobic fitness exercise program? The American Heart Association and the American College of Sports Medicine recommend that individuals exercise most days of the week within an aerobic fashion. This kind of exercise is repetitive in nature and uses multiple muscles. Examples of cardio exercises include cycling, swimming, walking, elliptical machines and step machines. Start slowly. In case you are new to a fitness program, start with a brief amount of time, and increase slowly.
Start low, and go slow! You might start out with 15 to 20 minutes, or in some instances less even. Try to build-up over time to ensure that the exercise lasts at least thirty minutes, throughout the day even though you have to split this up into several smaller activities.
Don’t forget to add a warm-up and a cool-down comprising about five minutes each. These periods are furthermore to your thirty minutes. Weekly of exercise The perfect goal is to attain approximately minutes. This can be achieved by doing thirty minutes of exercise seven days a week or doing 40 minutes of exercise 5 days weekly.
The exercise should feel moderate to somewhat heavy to ensure that you can still keep on a conversation without having to be too breathless.
However, you should feel breathless never to have the ability to sing comfortably enough. What general tips must i know about cholesterol-lowering aerobic fitness exercise? Stay well- hydrated during exercise by normal water if you are thirsty, and understand that in hot or humid conditions you may want to drink a lot more water to keep hydration.
Wear comfortable clothes with sneakers or flat shoes with laces. Wear shoes with good support to ensure that the risk can be reduced by you of orthopedic problems. Make exercise a normal part of your healthy lifestyle, of day so that it becomes a habit and make an effort to exercise simultaneously.
Be careful when exercising immediately after meals, when it’s very humid or hot, or if you don’t feel up to exercising. Ask friends and family to join you to keep you motivated. This can also help them to begin or keep on a road to a wholesome lifestyle.
Note your activities on a calendar or in an archive book. This can help you keep an eye on your progress – and serve as motivation to continue! Use a number of exercise to maintain your interest. Try things such as for example yoga, tai chi, Kickboxing or Pilates. Join a fitness group, health and fitness center or the YMCA. Many churches and senior centers offer exercise programs also. Search for chances to become more active throughout the day. Some examples will be walking the mall before shopping, parking your vehicle farther from your destination than necessary, choosing a flight of stairs over an escalator, or taking 10 to15 minute walking breaks while you’re watching TV or sitting for a few other activity.
When there is a break in your exercise because of illness or other factors, understand that the body adapts to whatever degree of exertion is placed on it. You may have to restart at a slightly slower level than prior to the break.
Oxidised cholesterol is the cholesterol form that should really be of concern. It increases the chances of inflammation. Coronary heart disease is an inflammatory disorder. Antioxidant rich fruits and vegetables can help reduce the oxidation of cholesterol.
New subscriber thanks for the information.
Just making sure about the oils I know it for hair can I drink that as well?
very interesting channel
i do love to see more
stay in touch
God bless
have fun
Thank you so much for the information well done sir!
Dr Josh thank you so much . Your video help me a lot I can’t take medication even Zetia I have a lote pain in my back it’s terrible! Lots of ❤️🙏🙏
Dr Axe you are the man!
Can you do all:of them in one dsy, or is it too mucj?
I have high cholesterol and blood pressure yet I exercise several times a week, eat healthy, and am 140-145 lbs at 55 and take no medications. Not sure what Im doing wrong.
Hey Kevin! You may find this helpful:
Hey doctor really enjoyed this video tonight.. Im a sixty four year old lady in the UK who weighed 16stone and had very high cholesterol ie 6.8 and now after losing weight, nearly two stone my cholesterol has come down to 5.2, my doctor is amazed at how Ive managed to do it. And that is no bread, no crisps, no cakes or pastries, no processed meats, no ready made meals, next to no meat only chicken with no skin… Just tons of vegs, salads, porridge in the morning with dried fruits, almond or cashew nut milk, houmous with ryvitas for lunch or veg soup, then chicken and vegs or salads In The evening, feel great.. Thanks paula
Doctor thanks for all this valuable information.i have a question can I use fresh rosemary for my cholesterol ? Thanks
👌✝️🙏💐🌺❤️
Thank you dr personal trainer specialist sports nutrition age 61
Hi doctor, my doctor diagnosed me with high cholesterol I dont know my number, I dont eat food or jack good, the food is home cook like Laos food only and some time Chinese food. I do eat a lot of veggies and fruit. But my say its genius what does that mean?
Hopefully this can help, Sue:
Is Lemongrass oil for smoothies too? Wherr do i buy that oil?
Walmart
Please, I have extremely high cholesterol over 300+. You mentioned red rice yeast but sounded hesitant, why? I have hi bp too am 76, sedentary, been prescribed statins, help please.
I was like ur condition just follow Dr recommendations olive oil, avocado half one, green juice in the morning, cut off white sugar flour etc, start ur day with green juice like apple celery ginger
Multi grain toast one slice only, after 2months u gonna lose some weight and fats, anyway mustiness pal app will help u alot to calculate ur need calories
I was taking red rice yeast extract and I got such severe dizziness that I could not leave bed. I ended in dr,office,
But my dr. Didn’t find any problem. After I started to collect all info about rice yeast extract I discovered that it is side effect of red rice yeast extract, after I stoped this product I felt back to normal.
hannah Otwa i took red yeast capsules and after 3 weeks my legs started getting really week with extreme fatigue. Stopped immediately and legs became normal.
They say cholesterol isn’t bad, not to worry about it, but chronic high cholesterol is what caused my gallstones . Two holistic doctors said they went vegetarian for 6 – 12 months and developed gallstones. Very confused on which diet truly dissolves gallstones. Lots of suffering here.
Im just trying to pass my AME need it to be low
The “Doctor” is over complicating the topic. Stick to plant based Whole Foods and you’re all set.
Thank you! Im grateful.
Cut carbs, eggs, pizza, any sugar, any juice, potatoes, rice, milk, cheese, olive oil only raw and my cholesterol is terrible high. I dont believe to nothing anymore
Thank you, great video 🤗
Ughh I need more on this please. I have been battling bad cholesterol for few years. Sugar is my weakness.
Thanks for sharing the drugs the prescribe should be banned. I have refused them. I will continue to work on plant based diet and excercise
awwwww thanks doc i my selfe have enjoyed your video. much love 🙂 and thanks again.
Thank you for the positive feedback, Megan!
My partner takes metformin to help balance his cholesterol but he wont listen to me when I suggest to him that healthy foods is better… then he walks past me with a packet of crisps 😲😳🤨
Having cholesterol tested this week. Been doing keto since September and now VERY nervous to see results 😬.
Bet it Was it high ?
My mom used red yeast rice And was too scared to take the drugs they prescribed her to lower her cholesterol so she didn’t tell the doctors that she didn’t use them she only used the red yeast rice and she lowered it dramatically
What is the difference between using the essential oil’s versus actually using the herbs to cook???
Although certain essential oils can be used as healthy cooking oils in food preparation, they tend to be very fragile, meaning they can oxidize quickly under high heat. Only use these cooking oils on finished dishes to retain the beneficial properties and fight free radical formation. And remember that not all essential oils can be used internally. Learn more about essential oils here:
Thank you for the information & I will apply it in my daily life
Doc, I have a question. I got my Japan health check-up report… and it says my LDL is 122 mg/dl. One piece of advice is to use canola oil because it contains a-linolenic acid. However, in your slide canola is one oil to avoid. How come contradicts to what has been advised…?
Thank you Dr.
Nothing seems to help my ldl cholesterol, I’m not fat at all, in fact my BMI is 23. I have low triglycerides, so I’m wondering if I need to do anything.
Thank you! For sharing this info
What about capsicum or cayenne?
By the way, a tip from one of your other videos has helped me tremendously! Rubbing a few drops of lavender oil on the back of my neck. Very calming, soothing, and just wonderful! Thanks again.
$
Amen🙏🏾
Dr josh Axe I do all of what you said except I don’t eat salmon or take supplements but I am on whole food diet and I eat lots of raw fruit and vegetables and some chia and flaxseed as well and my cholesterol still very high ☹️ any suggestions anyone?
Lost 5 pounds my hdl ldl fine but must reduce weight more
Hi Dr Axe my total cholesterol is high after i start eat cheese in keto diet should i stop and just follow low carb diet
Thank you for your time well explained God bless you..
Thank you Dr. Axe! I keep being drawn back to you and your videos in dealing with some health concerns. I look forward to healing and a better life! God bless you.
What foods cause imflamation?
What about oatmeal? Can oatmeal help lower cholesterol?
Really in joy watching, Thank you for sharing your Knowledge! ❤️🌍
Awesome. This video is really great. Youre amazing Doc!
Thanks for the information Dr. Axe….much needed because I suffer from inflammation daily.
Dr. Axe, I am a RN currently working in my husband’s Internal Medicine MDVIP practice and we are focusing on heart disease as it’s the number 1 cause of death in both men and women …and 50% of every cardiac events are FATAL…First, I absolutely LOVED this talk that you gave today…I learned even MORE than I already knew…2) GOOD NEWS more and more drs are starting to look towards more natural ways to treat patients holistically because for 1 pts are demanding this and 2 they realize there was a lot of things not taught in med school especially when it comes to treating diseases thru diet…Another thing that is a kudo’s to you!! My husband hates when drs. go online with videos telling pts they have life saving methods to treat their diseases and then the pt. Has to by the book etc…and doesn’t freely give the life saving info…So Kudos to you for freely giving this information out to the public 👍😀🙏🙏❤️
Dr Axe, I wanna start Keto but Im so scared its going to increase my BP and just end up giving me a heart attack or stroke with the amount of fat and some food suggestions I see. So many people say this N that but what is the right way
@Katherine thanks so worried about diet fads, there are so many gimmicks out there
Keto diet is good. I have researched for some ingredients that are perfect to lower cholesterol, bp too.
This doctor is really amazing BTW.
I think have diabetes..caused by high cholesterol..damn..i am watching too many medical videos
Would a air diffuser work for the oiks
Diffusing essential oils is a great way to use them. Learn more about essential oil safety and different ways you can use certain oils here:
Thank you!❤
Grains increase small LDL particles
Thank you Dr. Axe for the confirmation that it is the inflammation that is causing high LDL levels. My LDL is 108 and HDL is 43. What should be the ideal ratio?
Hey there! Check out the section in this article on healthy cholesterol levels:
Can you do one just for shrimp 🦐
What can i do if im disabled im getting ready to have back surgery how can i exercise or do something active if i cant plus control my cholesterol
Green tea has caffeine, right? Is there another tea I can replace it with, but without the Caffeine? I have a disease.
Chamomile tea or a turmeric tea may be a good alternative! Heres a recipe you may enjoy:
He mentioned caffeine !
What about smoking
But doc. Mine was 300 and no wonder i had a lot of symptoms so thats why they gave me a lovastatin only the 10mg. And since then along with exercise it seems helping me coz i dont have the symptoms no more
Doctor garlic i boil it with ginger of 10 minutes and drink it everyday.
I started taking 1000mg of krill oil and my hdl went up and ldl went down. LDL is still a bit high but definitely down.
Stay Away From CHeese Milk Icecream Red meats
TR808 high quality red meats which are low in fat are fine. Try Venison steaks
Thanks dr Josh for having me some advice!!
@dr josh Axe I am on whole plant food diet and eat lots of fruit and vegetables and the only fat I eat is avocado,chia and flaxseed and my cholesterol still very high?? I eat super healthy and no problem with my weight and still don’t understand why my cholesterol doesn’t go down? Any suggestions please? Thanks 😊
What is a good ratio of cholesterol? My total cholesterol is 219 and ldl is 130, both are out of normal range and considered high, but is the ratio okay? My ldl and hdl ratio is 2.0
Hey, David! This article talks about this in more detail:
Oh my gosh thank you so much! This was so thorough and SO HELPFUL!! SUBSCRIBED
Perfect! Best doc
You dont need to be a doctor to tell people about NATURAL earth medicine.
Thx for the videos man
Subbed thank u for this info!
What about Niacin being amazing for lowering triglycerides?
Hey there! You can learn more about Niacin here:
I drink two bottles of benecol everyday and it has lowered my cholesterol. My consultants advice. Having a good nights sleep and going for long walks also helped.
Doctor my cholesterol are high 297 and the normal supposed to be is 190.
I diet and took glucosamine. And less meat i feel sad coz i feel pain my fingers got deform. I have a meds and now i feel better. The pain gone but if winter season i feel pain my fingers. I drink more water.
Thank you doctor of your advises.
Can I lower my calcium score by diet and exercise?
Do you recommend CholestMD?
God bless you, thanks for sharing 🙏🏾
my LDL is 132 doc says its high and may need to be put on statins even tho my other numbers are GREAT. Should i be concerned or is he full of crap?
Thank you Dr for your advise. May God grant you good health, wisdom and knowledge
Hey there! Thanks so much for your positive feedback and support.
thanks Dr
Thank you for this video. I just had blood work and my total number is at 300. My ratio is optimal because I have a lot of HDL, but my Dr. is on me about a statin. I dont want to take them. Im going to try some of these recommendation to see if I can get number lowered without the drug. Thank you, again for staying on top of recent research.
Hey, Vickie! Thanks for your feedback. You should always keep your local healthcare provider in the loop about your dietary changes and supplement routine so they are best able to guide you. You may find this helpful:
I highly recommend GTF Chromium as well.
Hey, Marcie. Thanks for your comment. This article talks more about chromium:
Thank you for the wonderful videos
I am 63 and I admit over weight. I do not drink or smoke, no meds of any kind and I recently developed yellow blotches on my eyelids. Cholesterol pockets some call them. So i am cutting out the bad foods….my question is Splenda. I have been drinking it in my home brewed sweet ice tea for 10 years. Do I need to cut that also?
Just started my diet to lower cholesterol. Great info!
What are some of the signs in ones body that signals inflammation?
I avoided eating pork meat beef lamb .
I only eat veggies as vegetarian fruits and doing exercises
Thank you so much, I need this info desperately now, just had bloodwork, they called and always want to shove meds at ya, I cannot take STATINS, WONT TAKE THEM, SO they want to give me something else, …I ask alot of questions, the side effects are liver, and kidney damage , stomach cramping,and headaches…… my bad number is 287…..tried 10 yes. Ago with diet, and excessive, not so good, now I am 66 yrs. Old,…..really would like to o try AGAIN TO DO NATURALLY, DONT WANT MEDS,
SO GONNA FOLLOW YOUR VIDEOS, AND REALLY WORK HARD ON GETTING IT BETTER NATURALLY! THANK YOU SO MUCH FOR VID ET OS AND TAKING TIME TO EDUCATE US, ITS MORE, THAN WHAT I CAN DRAG OUT OF THE DR.S….ISNT THAT SAD?
Letting you know, I appreciate you for being out here!!!!!!!! Thank you!!!!!!💖
Ive used canola oil for yrs now was always told it was best.
Canola oil is highly processed and theres other great alternatives you may want to try! You can learn more about the best cooking oils and the ones to avoid here:
Great Video.
@ Dr Axe, my HDL is 139 yet my LDL is slightly over 100. Your thoughts on these numbers ?
Dr. Josh Axe thank you !
Hey Carmen! Thanks for reaching out. Since I am not familiar with your unique health situation, its tough for me to say. I encourage you to keep your primary healthcare professional in the loop about your diet and supplement routine so they are best able to advise you. You may find this helpful:
Hi Doctor Axe what can do to lower A1C.
You mention to use essential oils but you need to be careful with them from what Ive learned especially topically you need a carrier oil because our body cant metabolize more then one drop a day its too strong. Can you clarify Dr ax?!
CoQ10 and high quality fish oil are definitely great for cardiovascular health, but Im surprised you skipped niacin (B3) because it is perhaps the most effective natural vitamin for treating cholesterol issues. Ive been taking all 3 of these supplements for years and the best part is that the ubiquinol (CoQ10) counteracts the possible side effects of the niacin. I havent had any heart issues or any health issues at all since I began this regimen. I also take a high quality all natural multivitamin, Ester C and Vitamin D3. These 6 supplements with a reasonably well balanced diet have kept me healthy and off of all medications, I will take them for the rest of my life.
My dad told me recently they lowered his cholesterol pills because they were found to cause Alzheimers disease.
They are really not good
How do I do HIIT w/ avn of the hip?
Thank you Dr. I feel so blessed to listen to my favourite videos that helps me amazingly.
Just get your triglycerides below 1.5 mmol and your hdl above 1.0 and dont worry about the rest.
Research from Australia professor
5 thumbs up. Excellent video. It summarise all I know. I have forwarded this video to all my friends who want to learn more.
Just came for my doctor to get my test results of my blood work everything was good but my cholesterol was 252. Im going to be trying some of these supplements and dietary changes and and get an exercise program going some of the stuff Im going to have to do gradually as my finances are a little bit tight right now but I know how important it is so I thank you for putting this information out here
Hey there! Thanks for reaching out. I encourage you to do what you can with what you have! You may find this helpful:
I thought high cholesterol was caused by a pill deficiency?