Yoga for Cholesterol Control: Does it Really Work?

Did your doctor tell you that your cholesterol levels are a little high? When you started taking medication, he probably gave you some advice on lifestyle changes, right? Along with things like brisk walking and weight-bearing exercises, yoga can also be a great way to control your cholesterol levels. The best part is, you can do it for free, whether it's in an online class, with a group at a studio, or at home.

How does yoga affect cholesterol?

Simply put, exercise improves the processes in our body that affect cholesterol. Yoga is also a type of exercise. We all know that exercise, like walking and running, can lower cholesterol. Yoga does the same thing.

When we talk about cholesterol, we need to be aware of three main types.

1. Bad cholesterol (LDL - Low-Density Lipoprotein): This is the "bad" type of cholesterol that builds up on the walls of our blood vessels, gradually clogging them and causing heart disease.

2. Good cholesterol (HDL - High-Density Lipoprotein): These are like our "good friends" in our bodies. They help remove that bad LDL cholesterol from the blood vessels and carry it to the liver to be excreted from the body. So the higher the HDL level, the better for us.

3. Triglycerides: This is another type of fat in our blood. An increase in these also increases the risk of heart disease.

Exercise, especially yoga, can improve our cholesterol profile. That is, the bad LDL and triglycerides decrease, and the good HDL levels increase . This is exactly what we want.

Also, yoga is not just a physical exercise. The mental well-being it provides also indirectly helps in controlling cholesterol.

What is the best yoga pose for cholesterol?

There are various styles and methods of yoga. Among these, the ones that help the most in controlling cholesterol are those that combine movement with breathing and body movements. Vinyasa yoga is one such popular style.

Research has found that the amount of energy expended while doing Vinyasa Yoga is similar to that of moderate-intensity exercise, such as brisk walking. Health experts recommend that adults engage in at least 150 minutes of moderate-intensity exercise per week . If you do Vinyasa Yoga, you can easily reach this goal.

How to make yoga a habit?

If you're thinking about starting yoga to lower your cholesterol, there are a few important things to keep in mind.

It's also very important to talk to your doctor before you start yoga. There are two reasons for that.

1.Make sure that exercise is appropriate and safe for your health.

2. Talk about what exercise option is best for you. Maybe yoga is the best option for you.

If you're new to yoga, it's best to start with a certified teacher. This can be online or in a class. The reason is that if you practice with the wrong poses, you're more likely to get injured. So it's wise to start by learning the correct poses from an experienced instructor.

Yoga-related lifestyle and cholesterol

Yoga is not just an exercise. It's a philosophy of life. After practicing yoga for a while, many people are inspired to incorporate other good habits associated with it into their lives.

Plant-based diet

One of the main things associated with the philosophy of yoga is a plant-based diet . That means eating more vegetables, fruits, nuts, and grains instead of meat and fish. Today, it has been scientifically proven that a plant-based diet helps lower cholesterol, control heart disease, and protect against many other diseases.

• Reduce saturated fat: Saturated fat is the main factor that increases cholesterol levels. These are mostly found in animal products (e.g. red meat, butter, cheese). When you switch to a plant-based diet, your intake of these naturally decreases.
• Get Soluble Fiber: Plant foods like oats, barley, apples, and beans are rich in soluble fiber. This fiber binds to cholesterol in the digestive tract, preventing it from being absorbed by the body and causing it to be excreted in the stool.

When you change your diet in this way, combined with yoga exercises, you will also lose some weight. Even if you lose only a small amount, like 2-3 kilos, it is enough to have a big, positive effect on your cholesterol levels .

Ultimately, the mindfulness practice we gain from yoga impacts everything else in life. It's a great strength to make healthy decisions, be mindful of what we eat, and live with a calm mind.