Found in all cells of the human body, cholesterol is a fat-like, waxy substance that is needed to produce hormones, vitamin D, and substances that help you digest food. Cholesterol can also be found in foods such as meat, eggs, and cheese. Some cholesterol is necessary for good health and bodily functions, but too much can combine with other substances to form plaque. The buildup can narrow or block your coronary arteries and lead to heart disease.
There are two types of lipoproteins that help transport cholesterol around the body:
- LDL, or low-density lipoprotein, known as ‘bad’ cholesterol, LDL makes up most of the body’s cholesterol. Diets high in trans fats and saturated fats tend to raise LDL levels.
- HDL, or high-density lipoprotein, known as ‘good’ cholesterol, HDL absorbs cholesterol from the blood, carrying it back to the liver to be eliminated from the body. Healthy HDL levels can protect you from strokes and heart attacks.
Causes of High Cholesterol
An unhealthy lifestyle is one of the most common causes of high cholesterol. This can include:
- Unhealthy foods and eating habits: Consuming a lot of bad fats can raise cholesterol. Saturated fats are one such type of fat, found in dairy products, some meats, baked goods, deep-fried foods, processed foods and chocolate. Another type is trans fats, which are widely used in processed foods.
- Sedentary lifestyle: Lack of exercise and physical activity can lead to being overweight
- Unhealthy weight: Being overweight affects the way your body processes lipoproteins and cholesterol
- Cigarettes and smoking: Smoking lowers HDL and raises LDL. Studies show these interesting facts: Within 20 minutes of quitting smoking, your heart rate and blood pressure will recover from their spikes; within 3 months, your lung function will recover, and a year later, your risk of heart disease will be cut in half.
In addition, there are two factors that can contribute to high cholesterol levels:
- Genetics: Certain genetic conditions such as hypercholesterolemia can affect cholesterol levels
- Medications and medical conditions: Medications such as beta blockers, diuretics, steroids, and protease inhibitors can lower HDL and raise LDL. Conditions such as diabetes, thyroid problems, pregnancy, and kidney disease can cause abnormal cholesterol levels.
Can yoga help lower cholesterol?
Although considered a low-intensity exercise, yoga can also help lower LDL, reduce stress, and improve your flexibility and mobility. In addition to vigorous exercise, yoga is a great option to help reduce stress and lower cholesterol, while also improving your flexibility and mobility. Stress is one of the factors that contribute to high LDL, and yoga can help you control it.
Exercises include:
1. Bridge Pose (Setu Bandhasana)
Benefits: Opens the chest, improves circulation, stimulates the thyroid, and calms the mind.
How to do it:
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips up, hold for 15–30 seconds, then lower.
- Repeat 5–7 times.
2. Cobra Pose (Bhujangasana)
Benefits: Stimulates circulation, improves digestion, and relieves stress.
How to do it:
- Lie on your stomach, place your hands under your shoulders, inhale, and lift your chest off the floor.
- Hold for 15–20 seconds, exhale, and lower.
3. Spinal Twist (Ardha Matsyendrasana)
Benefits: Promotes digestion, supports liver function and reduces stress.
How to do it:
- Sit straight, cross your right leg over your left leg.
- Twist to the right, hold for 20 seconds and then switch sides.
4. Child’s Pose (Balasana)
Benefits: Helps relax the nervous system, reduces stress.
How to do it:
- Kneel, sit on your heels, bend forward.
- Place your forehead on the floor, hold for 1–2 minutes.
