High cholesterol and blood pressure are two common health problems that can lead to heart disease, stroke, and other cardiovascular problems.

Managing these issues requires a combination of medication, diet, and lifestyle changes, and exercise is often recommended as a key component of that plan.

While any type of physical activity is beneficial for overall health, some exercises are particularly effective in helping to decrease cholesterol and blood pressure levels. Here are some of the best options to consider:.

1. Cardiovascular Exercise

Cardiovascular exercise increases heart rate and breathing rate, and forces your cardiovascular system to work harder. This type of exercise elevates your heart rate and can help lower blood pressure and decrease cholesterol levels.

Some great options for cardiovascular exercise include:.

Running
Walking
Cycling
Aerobic dancing
Swimming
Rowing

Experts recommend that most adults get at least 2.5 hours of moderate-intensity cardio exercise each week.

2. Resistance Training

Resistance training, also known as strength training or weightlifting, involves using weights or resistance bands to work your muscles. This type of exercise can help build muscle mass, which in turn can help lower cholesterol and blood pressure levels.

Some great options for resistance training include:.

Weightlifting
Resistance band workouts
Bodyweight exercises (pushups, squats, lunges, etc.)

Experts recommend that adults get at least two days of resistance training each week, focusing on all major muscle groups.

3. Yoga

Yoga is a low-impact activity that helps build flexibility and strength while also providing stress relief. Some types of yoga are particularly beneficial for reducing cholesterol and blood pressure, including:.

Hatha yoga
Iyengar yoga
Restorative yoga
Yin yoga

Yoga can also help improve sleep quality and reduce anxiety, which can further lower blood pressure and cholesterol levels.

4. High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) combines short bursts of intense exercise with active recovery periods.

This type of workout can help boost cardiovascular fitness, increase muscle mass, and improve insulin sensitivity, which can all contribute to lower cholesterol and blood pressure levels. Some great options for HIIT include:.

Tabata workouts
Circuit training
Interval running or cycling

Experts recommend that adults get at least one day of high-intensity interval training each week, and no more than three.

5. Pilates

Pilates is a low-impact workout that focuses on building core strength and stability. It can help improve flexibility, balance, and posture, all of which are beneficial for cardiovascular health. Some great options for Pilates include:.

Mat Pilates
Reformer Pilates
Pilates fusion classes (combining Pilates with other workouts like yoga or HIIT)

Experts recommend that adults get at least two days of Pilates each week, focusing on core strength and stability exercises.

Conclusion

If you’re looking to manage high cholesterol or blood pressure levels, exercise is an important piece of the puzzle.

Consider incorporating some of the workouts above into your routine to help improve your cardiovascular health and lower your risk of long-term complications.