Cholesterol is a waxy, fat-like substance that is essential for the formation of cell membranes, vitamin D, and certain hormones. However, high levels of cholesterol in the blood can increase the risk of heart disease and stroke.

So, it is important to keep your cholesterol levels in check. Fortunately, there is one surprising combo that can help you do just that.

What is Cholesterol?

Cholesterol is a type of fat that is found in your blood. Your liver makes most of the cholesterol that your body needs to function properly. However, you can also get cholesterol from the food you eat, such as eggs, meat, and dairy products.

Cholesterol travels through your bloodstream in small packages called lipoproteins. There are two main types of lipoproteins:.

Low-Density Lipoproteins (LDL)

Low-density lipoproteins (LDL) are also known as “bad” cholesterol. This is because LDL cholesterol can build up in the walls of your arteries, forming plaque.

Over time, this plaque can narrow and harden your arteries, leading to a condition called atherosclerosis. Atherosclerosis increases your risk of heart disease and stroke.

High-Density Lipoproteins (HDL)

High-density lipoproteins (HDL) are also known as “good” cholesterol. This is because HDL cholesterol helps remove LDL cholesterol from your bloodstream, reducing your risk of heart disease and stroke.

What Causes High Cholesterol?

High cholesterol is often caused by a combination of factors. Some of the most common factors that can raise your cholesterol levels include:.

A diet high in saturated and trans fats
Being overweight or obese
Sedentary lifestyle
Smoking
Family history of high cholesterol or heart disease
Age and gender (men over 45 and women over 55 are more likely to have high cholesterol)

The Surprising Combo That Shrinks Your Cholesterol

The surprising combo that can help shrink your cholesterol is exercise and omega-3 fatty acids.

Exercise

Regular exercise can help increase your HDL cholesterol levels and decrease your LDL cholesterol levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise (such as brisk walking, jogging, or cycling) each week.

You can also add strength training exercises (such as weightlifting or resistance band exercises) to your routine to help build muscle, burn fat, and improve your overall health.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that can help lower your triglyceride levels and reduce your inflammation levels, which can both contribute to high cholesterol.

Omega-3 fatty acids can be found in fatty fish (such as salmon, tuna, and mackerel), walnuts, flaxseed, and chia seeds. Alternatively, you can take a fish oil supplement to get the omega-3 fatty acids you need.

How Does Exercise and Omega-3 Fatty Acids Work?

Exercise and omega-3 fatty acids work in different ways to help reduce your cholesterol levels.

Exercise helps increase your HDL cholesterol levels by stimulating the production of an enzyme in your liver that helps transport HDL cholesterol to your bloodstream. This enzyme is called cholesteryl ester transfer protein (CETP).

Exercise can also help decrease your LDL cholesterol levels by increasing the uptake of LDL by your liver cells.

Omega-3 fatty acids help lower your triglyceride levels by slowing down the production of triglycerides in your liver and reducing the amount of fat your liver releases into your bloodstream.

Omega-3 fatty acids can also help reduce inflammation by decreasing the production of inflammatory molecules in your body.

Other Ways to Reduce Your Cholesterol levels

In addition to exercise and omega-3 fatty acids, there are other ways you can help reduce your cholesterol levels:.

Eat a healthy diet that is low in saturated and trans fats and high in fiber, fruits, and vegetables
Avoid smoking and limit your alcohol intake
Maintain a healthy weight
Manage stress

Conclusion

High cholesterol is a common problem that can increase your risk of heart disease and stroke. However, exercise and omega-3 fatty acids are two surprising allies that can help you shrink your cholesterol levels.

Aim for at least 150 minutes of moderate-intensity aerobic exercise each week and add omega-3 fatty acids to your diet by eating fatty fish, nuts, and seeds or taking a fish oil supplement. With these steps, you can lower your cholesterol levels and improve your overall health.