Improve Your Cholesterol Levels In 30 Days | 1MD Preventive

Improve Your Cholesterol Levels In 30 Days


The Connection Between LDL Cholesterol & Exercise

It is genuinely possible for people to improve their cholesterol levels through lifestyle changes. The correlation between regular exercise and lowered cholesterol has been clear for a while by this point. It's even more apparent in recent years.

The amount of LDL cholesterol in the bloodstream is a clear and undeniable risk factor in the development of heart disease. Almost anything that reduces the amount of LDL cholesterol in the bloodstream can also reduce a person's risk of developing heart disease, while reducing their risk of almost everything else that is correlated with high cholesterol.

There is a strong correlation between regular exercise and the lowering of LDL cholesterol. Most researchers agree on that point. However, more recent findings suggest that the effect is more tremendous than researchers previously believed.

The food choices that people make are still very important, of course. However, there is still a lot of debate and discussion about the best food choices when it comes to reducing cholesterol. This can make the entire experience that much more difficult for the people who are just trying to find a way to lower their cholesterol.

Saying that exercising more is a good way to reduce cholesterol levels is like saying that staying out of the sun is a good way of avoiding melanoma. These are both becoming truisms in the medical community at this point. There are certain healthy habits that have a tendency to promote healing in general, especially on a more overarching level. Exercise and staying out of the sun both fall into that category.

Understanding & Overcoming The Risk Factors

There are many different risk factors associated with having a first heart attack, especially a first heart attack at a relatively young age. Having high blood pressure and diabetes is one of them. Prolonged stress levels certainly contribute as well.

Smoking is one of the worst habits that anyone can have, and it is certainly a strong factor. People who don't consume fruits and vegetables every day are also at a higher risk of having a heart attack. Having too much LDL cholesterol is one of the most important factors.

Of course, a lack of daily exercise is one of the most critical predictors of whether or not a person is going to have a heart attack. Since exercise lowers a person's risk of diabetes, cancer, heart attacks, high blood pressure, high cholesterol, and stress, it is safe to assume that exercise is truly one of the most important factors in whether or not a person is going to have a heart attack.

Having the right health and wellness routine seems to mean having the right exercise routine, especially when it comes to managing cholesterol levels.

How To Lower Your Cholesterol In One Month

The first thing that people need to do on this thirty-day journey is to read more about lowering LDL cholesterol through the use of therapeutic lifestyle changes.

Once people have a more solid background related to the causes of this condition and what they can do to prevent it, it's going to be that much easier for them to start working on themselves and take any necessary steps.

Resistance Training

On the second day, people can start resistance training. Since this is going to be most people's first experience with resistance training, it is a good idea for them to just start out with the basics.

Resistance training like this has the advantage of needing no additional exercise equipment. As such, people will be able to do it anywhere and they won't need to spend any money on this new health and wellness routine.

This new resistance training workout focuses on high repetitions but not on difficult exercises. On this second day, people can focus on push-ups, ab twists, raised calves, squats, and flutter kicks, for example.

Cardiovascular Exercise

On the third day, people can focus on cardiovascular exercise. In many guides on how to lower cholesterol, in addition to nutrition and diet guidelines, people are often specifically instructed to do cardiovascular exercise.

Cardiovascular exercise is an important part of any health and wellness routine and it is good for the entire body as a result of the blood circulation benefits and the fact that this is a set of exercises that is capable of engaging with multiple muscles at once. On day three, try to focus on five repetitions of the 'ten, twenty, thirty' run.

This involves jogging for thirty seconds, running for twenty seconds, and then sprinting for ten seconds. Doing this five times and then taking a rest should work wonders. Since this is a set that lasts for one minute, doing it around twenty times in total should allow people to really get all of the results that they ultimately want.

Circuit Workouts

On the fourth day, it's a good idea to try the ten-minute total-body circuit workout. This is something that can allow people to exercise multiple muscle groups all at once, truly setting the stage to give them the results that they need.

People can return to the 'ten, twenty, thirty' interval training on the fifth day, which sets the stage for how the thirty-day cholesterol-lowering workout routine should be for most people. When you've completed a week, repeat for three more weeks.

It's all a matter of alternating between resistance training, strength training, and cardiovascular exercise. This is a routine that emphasizes the importance of all kinds of exercise rather than just cardiovascular exercise. Many people should find this part of the process easier than just examining the ingredients labels on the food that they eat.  In addition to being easier, it's also more beneficial, too.

Resting Day

People who are on this workout plan need to be able to take a day of rest. In this case, it is on the seventh day. However, people can potentially alternate when it comes to the day of rest, since their work schedules and other factors will probably get in the way at some point or another. The important thing is to rest for one day.

Most people should try different types of cardio-and-resistance-training routines throughout this thirty-day period. However, this is still a one-month challenge that focuses on alternating cardio and resistance training routines, making it that much easier for people to get all of the associated benefits of both.

The Bottom Line

Whatever you do, don't give up. Your steadfast determination and perseverance could very well set the stage for not just lower cholesterol levels, but a newer and healthier lifestyle where you may want to keep up these healthy habits, and enjoy the freedom, comfort, and longevity that comes from a disciplined routine. 

Good luck! You can do it, and when the month is over, you will be glad you did!



  1. http://www.exercisemenu.com/30-day-cholesterol-lowering-workout-plan/
  2. https://nutritionfacts.org/2016/12/13/whats-the-optimal-cholesterol-level/

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