In today’s world, many of us have higher cholesterol levels without knowing it. According to a 2015–2018 study in the United States, about 12% of individuals aged 20 and older had total cholesterol levels greater than 240 mg/dL.
While about 17% had HDL or “good” cholesterol levels less than 40 mg/dL. And 7 percent of children and adolescents between the ages of 6 and 19 had high total cholesterol.
It shows the seriousness of this problem. But you can get the solution in Yoga. Wondering about How Does Yoga Lower Cholesterol? Be with Us, We will discuss it here in-depth.
What Is Cholesterol?
Cholesterol is a waxy, fat-like substance or lipid found in all of your body’s cells. It’s not always “bad.”
Your body needs cholesterol to build cells as well as to produce hormones, vitamins, and substances that aid in digesting foods.
Naturally, the human body produces all of the cholesterol it needs. but it can also get into your body through foods.
Because cholesterol can also be present in animal-based products such as egg yolks, pork, meat, and cheese.
So cholesterol itself is an essential substance for our body to perform its various functions properly. But too much of it might cause an issue.
What Can Raise Your Cholesterol Level?
Are you worried about your cholesterol levels? Here it is very important for you to know which are the reasons that can raise it.
Your raised cholesterol level might be caused by a variety of factors. However, the most prominent reason among them is a less physically active, and unhealthy lifestyle.
There are other reasons too which include unhealthy eating habits, Smoking, and Genetics too can be the culprit for your raised cholesterol levels.
Consuming too many bad fats (Saturated fat and trans fat) can be harmful to you. Saturated fat and trans fats can raise your cholesterol levels if taken in excess.
Saturated fat is mostly found in meats, dairy products, baked items, chocolates, etc. While trans fat is found in deep-fried and processed foods.
Smoking can harm you in many ways but if we talk about the matter of smoking and cholesterol.
It lowers the level of HDL (good) cholesterol in the body, especially in women. In addition, it increases the level of LDL (bad) cholesterol.
Genetics may also play an important role in your cholesterol levels. For example, familial hypercholesterolemia (FH) is a form of a genetic condition, that can cause elevated cholesterol.
You may like to read:- Tips To Lower Cholesterol And Lose Weight
Does Yoga Lower Cholesterol?
Yes in many studies, it is found that individuals who had practiced yoga on a regular basis for at least 12 weeks. Their Cholesterol levels get reduced significantly.
A small 2013 study looked at 100 people with type 2 diabetes in India.
Participants who practiced yoga regularly for three months, along with taking oral hypoglycemic medications, showed reductions in their total cholesterol, triglycerides, and LDL or bad cholesterol levels (low-density lipoprotein).
Researchers also found a significant increase in Participants’ HDL or good cholesterol (high-density lipoprotein) levels.
In another small 2019 study, researchers examined the effect of yoga on lipid profiles in 24 women.
Participants in the research who practiced yoga three times a week for 26 weeks saw a drop in total cholesterol as well as LDL levels, but not a significant increase in their HDL cholesterol.
Another 2014 study review showed that yoga was more beneficial than no exercise in improving LDL and HDL cholesterol and blood pressure.
However, the size and scope of studies the researchers evaluated were limited.
Overall, more extensive research is needed to reach a firm conclusion that yoga is effective for lowering cholesterol. So far, the studies that have been done are limited but promising.
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How Does Yoga Lower Cholesterol?
Are you having difficulty lowering your cholesterol level? Yoga’s ancient practice for stress relief, improving flexibility, and reducing fatigue may be the solution.
There have been very few studies examining the relationship between yoga and cholesterol levels. However, the studies that do exist show a correlation.
Yoga helps adherents lose weight and many existed studies have confirmed that yoga lowers cholesterol for many people.
As we all know, Exercise enhances things that impact cholesterol on a biological basis.
According to Bethany Barron Gibbs, Ph.D., an associate professor at the University of Pittsburgh who studies the effects of healthy lifestyle habits on cardiometabolic illness.
“Here the idea is that yoga is a type of physical and mental activity so may be compared to resistance workouts and aerobics exercises.
And these forms of exercise have a very well-established cholesterol-lowering impact.”
Many studies have found that exercise has anti-inflammatory effects.
Exercise can reduce Low-Density Lipoprotein (bad cholesterol) levels and probably has the greatest and most widespread effect on triglycerides.
Also, exercise has great benefits in raising High-Density Lipoprotein (good cholesterol) levels. While the overall change in cholesterol profile due to exercise is all good and positive.
Currently, there are very few studies on the relationship between yoga and lipid levels in particular.
However, there is more research on how it affects other factors that contribute to high cholesterol.
According to Sally Sherman, Ph.D., an assistant professor at the University of Pittsburgh who studies the benefits of yoga on health,
“Yoga isn’t a magic pill that you take and suddenly you get all these benefits.”
However, she observed that it has an indirect positive impact.
For example “We know that yoga improves sleep quality. And that improved sleep can serve as a gateway to a plethora of additional health advantages.”
She claims that many of these health advantages actually manifest in the form of things like lower cholesterol.
Yoga can also help you with issues that have an indirect impact on your cholesterol levels. Such as:-
- Weight management
- Lowering the stress
- Reduce the depression
- Betterment of mood
- Low resting blood pressure and heart rate
5 Effective Yoga That Can Lower Cholesterol
To get the most out of yoga in terms of cholesterol, it’s important to practice a certain style. Pata yoga comes with a guarantee for lowering cholesterol levels.
Vinyasa is one of many forms of yoga discipline that combine deep breathing and movement.
“We know that for optimal health, as adults, we need at least 150 minutes of moderate to intense physical exercise every week.
According to Sherman ” Performed slowly, even in a slow flow… Vinyasa yoga meets those requirements.”
Join the thousands of people across the world by practicing the traditional Indian form of Yoga. It can help you achieve a healthy heart and lower cholesterol.
Here are the 5 best yoga poses that can effectively lower your cholesterol levels.
Sun Salutation
Sun Salutation is a series of 12 intense yoga postures that have an extraordinary effect on both your mental and physical health.
Read about:- How To Do Sun Salutation | The Ultimate Yoga
Skull Shining Breath (Kapal Bhati)
This Kapal Bhati or Skull Shining is a breathing technique yoga that increases the metabolic rate and helps in reducing weight.
It also stimulates the abdominal organs and improves the functioning of the digestive system and liver. Which helps in reducing cholesterol levels.
Locust Pose
The Locust posture stretches the abdomen and stimulates the digestive organs.
Which aids the ability of the body to utilize cholesterol. This position also aids in constipation relief.
Wheel Pose
The Wheel posture stimulates the stomach organs and aids in digestive problems relief.
It also boosts the functioning of the liver, assisting in the removal of excess fat and cholesterol.
Two-Legged Forward Bend
The two-Legged forward bend pose stimulates the functioning of the kidneys and liver.
This act on your weight and helps to reduce obesity and gets rid of excess fat from the abdominal region.
The Bottom Line
Although initial studies are promising, further study is needed to identify the specific benefit of yoga on cholesterol levels.
If you like yoga, There’s probably no harm in including it in your cholesterol-lowering routine — but just consult with your doctor to approve it first.
To maximize its benefits, you can take the services of a certified yoga practitioner and follow a good diet plan and healthy lifestyle.
But one should never use yoga as a substitute for medication. Before starting a new workout regime, one should also consult a doctor.
