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Can You Lower Cholesterol Through Your Effective Diet Plan and Exercise?

 The Reasons Why You Need to Maintain Your Cholesterol

Cholesterol is synthesized in the liver and is needed by your body in order to function properly. For instance, cholesterol is required to help maintain the flexibility of the cell wall and also to manufacture several body hormones. However, excess cholesterol in the blood can stick to artery walls and reduce the lumen or narrow them, or in the worst cases, block them completely. That puts you at a very high risk of developing coronary artery and other diseases of the heart.

Forms of cholesterol
Cholesterol exists in two forms. There is the low-density lipoprotein kind of cholesterol and the high-density lipoprotein cholesterol.

Same to lipids, cholesterol is highly insoluble in water. Its transported in the body and is aided by lipoproteins that transport fats, cholesterol, and other fat-soluble vitamins in the blood. Lipoproteins have varying effects on an

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      The Lack of Physical Activity; Doing Daily           Exercise Helps Reduce The Levels of Harmful                Low-Density Cholesterol In The Body!!

individual’s health. For example, increased levels of low-density lipoprotein (LDL) cause the deposit of cholesterol in the walls of blood vessels.

This can lead to a clogged artery heart attack and even strokes. On the other hand, high-density lipoprotein (HDL) aids in carrying cholesterol away from the blood vessels hence helping prevent the associated diseases.

The liver packages cholesterol in very low-density lipoproteins together with fats.

Causes of High Cholesterol Levels in The Body

Certain behaviors can negatively affect cholesterol levels in the body. These include;

Hence, lack of exercise results in increased levels of blood cholesterol and that may lead to the development of cholesterol-related diseases.

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– Tobacco smoking or exposure to the smoke; the smoke from tobacco has been found to elevate the levels of cholesterol in the body hence posing the risk of developing heart diseases.

– An unhealthy diet; the levels of body cholesterol are directly proportional to the amount and types of foods that an individual consumes on a daily basis.

– Too much weight; excess weight means the body contains the relevant components in quantities above the normal. This translates to elevated levels of cholesterol in the body which in most instances is harmful and a health hazard.

Generally, a sedentary lifestyle is what worsens the cholesterol levels in your body. That includes, not being careful with your body weight, not having an effective diet plan, and also lack of regular exercise. Looking into those factors should help maintain the cholesterol levels at the required range that is not harmful to the body.

Managing Cholesterol Levels in Your Body

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     Managing The Cholesterol Levels In Your Body     Should Include Practices Aimed At Decreasing The  Harmful Low-Density Lipoproteins And Increasing     The Highly Beneficial High-Density Lipoproteins!!

This should include lifestyle changes like effective diet plans and exercises. Below are ten supernatural ways to effectively manage your cholesterol levels.

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1. Regular Exercise

Exercising is a major concern in cases of heart health. This is because it increases the levels of beneficial HDL and reduces the amounts of harmful LDL. Less intensive exercises such as jogging or even walking do just fine in moderating the cholesterol levels in the body. However, it is advisable to take activity in more intense exercises to improve the benefit.

Engaging in activities that boost your heart rate to about 85% of the heart’s rate maximum increases the levels of HDL and at the same time lowers LDL. Thus, the best effects of exercising are certainly achieved with long durations.

Putting that into practice, a 30-minute workout five times per week is considered good. Finding an exercise team helps keep you motivated throughout the sessions. Some of the exercises to consider engaging in, include bike riding, taking a daily brisk walk, or even playing your favorite sport.

2. An effective diet plan

An effective diet plan involves heart-healthy intake in appropriate amounts. Just a few changes in your daily diet will help you regulate cholesterol and maintain good heart health. Among the basic diet plan considerations include;

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– Do away with Trans fats; trans fats, also known as partially hydrogenated vegetable oil are always used in cakes, margarine, and crackers. Trans fats generally raise the levels of cholesterol in the blood hence not appropriate to be used in the daily diet.

– Reduce saturated fats intake; Saturated fats are generally found in full-fat dairy products and red meat. They take part in raising the total cholesterol levels in the body. Decreasing the consumption of fats can highly lower your harmful low-density lipoprotein cholesterol, hence helping you reduce the risk of developing cholesterol-associated diseases.

– Increase soluble fiber; soluble fiber is found in foods such as apples, oatmeal, Brussels, kidney beans, sprouts, and even pears. It helps reduce cholesterol absorption into your bloodstream.

– Consume foods rich in omega-3 fatty acids; Omega-3 fatty acids have heart-healthy benefits including the

reduction of blood pressure although they don’t have much effect on the LDL cholesterol. Foods containing omega-3 fatty acids include; walnuts, mackerel, herring, flaxseeds, and salmon. Other sources of omega-3 fatty acids include fatty fish like albacore and bluefin.

Include whey proteins in the diet; whey protein is found in dairy products and has many health benefits. Among the benefits of whey protein include lowering the levels of LDL cholesterol and the overall cholesterol in the body, as well as reducing blood pressure.

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3. Avoid or quit smoking

Quitting smoking helps boost your HDL cholesterol levels. Smoking changes the ways in which the body handles cholesterol. Tobacco tar damages the immune cells in smokers hence the cells are unable to take back the cholesterol to the bloodstream from the blood vessels to be transported to the liver. The result, therefore, is the rapid clogging of arteries in the smoker.
Smoking thus tends to increase the levels of the harmful lipoproteins which are the LDL, lower the HDL levels, and generally hinder the ability of the body to return the cholesterol to the liver for breakdown or storage.

4. Weight Loss

Effective dieting influences the ways in which your body processes and utilizes cholesterol. Poor diet planning is what leads to an increase in weight. An increase in weight by even a few extra pounds leads to cholesterol levels


Incorporating many activities into your daily routine helps cut body weight, hence reducing cholesterol levels. In summary, weight loss reduces harmful LDL and increases the beneficial HDL.

5. Put into consideration plant stanols and sterols

Plant sterols and stanols show competency in managing body cholesterol levels. They have basically planted versions of cholesterol that are absorbed from the diet the same way as cholesterol. However, they do not contribute to clogged arteries due to the difference in structure from human cholesterol.
They instead function to limit cholesterol by competing with normal human cholesterol. Simply, the absorption of plant sterols from the diet takes place of cholesterol absorption. The plant stanols and sterols are found naturally in vegetable oils, though in small amounts.

6. Keep alcohol intake in moderation

Taking alcohol in moderation increases HDL through the action of ethanol, thus reducing the associated risk of heart disease. Alcohol also boosts the “reverse cholesterol transport” which entails cholesterol being taken back to the liver from the blood and the blood vessels.
The intake of alcohol should be strictly moderate since excess damages the liver.

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  Taking Alcohol In Moderation Increases HDL Through The Action of Ethanol, Thus Reducing           The Associated Risk of Heart Disease!!

Side effects of cholesterol medication
It has been proven that many types of cholesterol medication prescribed by doctors probably enhance Alzheimer’s disease due to the fact that cholesterol turns into fatty substances that build up in the arteries, and the medication is designed to eliminate this. However, the brain has a lot of fatty substances as well, and a lot of these medications destroy our brains as well.

The most common medications for cholesterol are statins, a class of drugs normally prescribed by doctors to help in lowering the levels of cholesterol in the blood. The most common side effects of statin are drowsiness, difficulty sleeping, rashes, headache, abdominal cramping, flushing of the skin, bloating and constipation, and other comments on the possibility of cell damage.

Summary: It Is Easy to Reduce Cholesterol Levels With Your Effective Diet Plan & Exercise.

Here is what you should know……

Cholesterol has vital roles in the body, but it can also lead to clogged arteries and even heart diseases if it goes out of control. In case your cholesterol is out of balance, the first approach to treatment should be lifestyle interventions.

High-density lipoprotein (HDL) is effective in returning cholesterol to the blood hence helping protect against heart diseases. Low-density lipoprotein (LDL) on the other hand contributes most to heart disease since it clogs the blood vessels.

Plant stanols and sterols, soluble fiber, and unsaturated fats increase the beneficial HDL and decrease the harmful LDL. Weight loss and exercise similarly help in the same way. Smoking and trans fats are very unhealthy and should be highly avoided.

The best way to beat high cholesterol levels is through effective diet planning, exercising, and avoiding a sedentary lifestyle. Though medications might help, they always cause side effects, and therefore going natural is the best way out.

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14 thoughts on “Can You Lower Cholesterol Through Your Effective Diet Plan and Exercise?

  1. Kehinde Segun

    This is a really nice and educating post. There is no doubt that cholesterol is really important for the flexibility of our organs and for the hormones. But maintaining versus, all these tips is really hard and tough.  especially the regular exercise and maintaining an effective diet plan. Can the exercise  be just once per week? I am asking this because of the nature of my job

    1. Jack Butler

      Thank you, Kehinde, for you ongoing comments  within our better health for today Blog, as they are the major factor of our websites growth in so many ways. It is always a pleasure to hear how helpful our content is, and the ways our viewers plan on utilizing the recommendations. I hope to hear from you soon, sincerely, Jack

  2. Adamu2

    I absolutely love this insightful article because it is full of great information. This is fascinating and intriguing to me.people suffer from high level of cholesterol due to lack of poor diet plan and exercise. This article explains ways to tackle it by doing regular exercise to warm up the body, eating more of proteinous food and also quit smoking. Excess body fat is the major challenges to body cholesterol. Thanks for the insight, very helpful

    1. Jack Butler

      Thank you, Adam2, for your very encouraging, and heartfelt comments within our better health for today Blog, as they are the mainstay of our site’s growth in so many aspects. It is a fact that poor dieting and the lack of exercise causes excessive weight, and premature health conditions, excessive weight, is definitely a factor too high cholesterol. I hope to hear from you soon, sincerely, Jack

  3. Sukumar Thingom

    Isn’t it funny that the way to healthy living requires a few steps – eat healthy food, avoid a sedentary lifestyle and take exercise, avoid smoking, etc. Yet people rarely take heed to these simple things? It’s like the whole healthcare industry thrives on our collective laziness and reckless lifestyle. I always used to hear people talk about good cholesterol and bad cholesterol but I somehow never bothered to take a proper look into the HDL and LDL cholesterol in my Lipid Profile results. Maybe, it’s because these parameters are within normal limits in my case (fortunately), and hence, have been lazy to find out more about them. It was after reading your article that I came to know that HDL is the good cholesterol and the LDL the bad one. I also came to know why the latter, when elevated, was bad for us. I wanted to know something. Are some people predisposed to having high cholesterol levels? Thanks for an informative article!

    1. Jack Butler

      Thank you, Sukumar, for your amazing and ongoing comments within our better health for today Blog, as they are the main ingredient for our growth, especially when it comes to effective content. For some, high cholesterol is in the genes, but you won’t know unless you get tested. I hope to hear from you soon, sincerely, Jack

  4. ajibola40

    Thanks for writing this article on how to lower Cholesterol Levels through effective exercise plans, and proper diets. I have found it so helpful to my health 

    and have discovered that Saturated fats are found primarily in red meat and full-fat dairy products and they raise total cholesterol in the body, so I try and reduce my intake of red meat, and try to avoid much of full-fat daily product  which are the most saturated fats I consume and Eat more food  rich in omega-3 fatty acids and protein with  soluble fiber. I have been doing that for close to 2 years now. Hopefully, I am on the right path, without adding an adequate amount of exercises, because I only have time to exercise once in a while 

    1. Jack Butler

      Thank you, ajibola, for your very important and heartfelt comments within our better health for today blog, as they mean so much for the growth of this site. it is always great hearing from you and your advice. There is no doubt that diet and exercise are vital to our total health plan as well as our good and poor cholesterol levels, however, it is a known fact that some levels of whole milk will uplift the levels of HDL and will help  combat LDL levels. I hope to hear from you soon, sincerely, Jack

  5. usman gagi

    Hi, Thank you for sharing this great informational article about Cholesterol, it is really a nice post. I really learned great ideas from it, personally. Excess cholesterol in the blood can stick to artery walls and reduce the lumen or narrow them, or in worst cases, block them completely. There may be many dangers due to Excessive cholesterol in the blood. I agree with you, to control the level of cholesterol in the body, one must exercise Regularly.

    1. Jack Butler

      Thank you, Usman gagi, for your very important and engaging comments within our better health for today Blog, as they are the center of this site’s growth in so many ways, and that includes my personal growth  for sure. One of the primary reasons exercise is so important for high levels of LDL cholesterol  levels is weight loss, as this attribute will reduce poor levels of cholesterol. I hope to hear from you soon, sincerely, Jack

  6. rmjia

    I am glad I have come across this article of yours, Jack.  I have been trying to lower cholesterol but I didn’t realize my intake of full cream milk (full-fat dairy milk) will not help the cholesterol reduction process. Is non-fat milk or skimmed milk better in my pursuit of cholesterol reduction? Looking forward to hearing from you. Thanks.

    1. Jack Butler

      Thank you rmjia, for your amazing and knowledge bearing comments within our better health for today Blog, as they mean so much for our site’s growth in so many ways. It certainly stands to reason that non-fat milk would help in the lowering of your LDL levels, simply because it will help with weight loss, however,  whole milk will increase your HDL levels, in which will help drive down your LDL levels. I hope to hear from you soon, sincerely, Jack

  7. Dave

    Hi Jack

    Very interesting. I have been told by my doctor(s) over the years, that blood cholesterol is predominantly genetic and that diet has very little effect on it while exercising effects only HDL levels. LDL, of course, is a concern because it elevates the likelihood of plaque in the arteries, as you’ve pointed out.

    I’m 46, and over the last 6 months I’ve started a progressive workout routine, cut out all alcohol, and eliminated sugars. I’ve established a very healthy diet and been trying to reduce my stress levels as well. My cholesterol went from 5.2 to 5.0. He said it was an insignificant change. However, I do feel better from it. 🙂

    It’s nice, though, to see more information to look at and consider.

    Anyway, do you have references for this information. It would be nice to have corroborating details, with links.

    Looking forward to more.



    1. Jack Butler

      Thank you, Dave, for your very important and ongoing comments within our better health for today blog, as they are the main  driving force of our Blog. I am always pleased to hear of our visitor’s thoughts and concerns  to our content, one thing seems to be for certain Dave, is that being overweight is definitely  linked to high levels of LDL, so exercise is always a great foundation to weight loss, and so many other good health attributes. I hope this has helped. Sincerely, Jack

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