Best Yoga Poses To Reduce Cholesterol

We all know that high cholesterol is harmful, but did you know that some amount of cholesterol is also highly necessary for normal functioning and maintenance of the body?

Cholesterol is essential for building cells, producing hormones, and supporting digestion. However, everything in excess is harmful, and with cholesterol, it can be quite easy to go overboard. Having high cholesterol can be life-threatening, as it can cause heart failure. The best way to avoid having high cholesterol is to follow a healthy lifestyle that includes a healthy food intake as well as regular physical activity.

When we talk about physical activity, several things come to mind. One of them is yoga. Many people don't believe in the power of yoga, but believe it or not, even science backs up the benefits of doing yoga to reduce cholesterol and triglycerides.

Yoga is best known for reducing stress levels, promoting relaxation, boosting heart health and promoting healthy digestion. In this blog, we will talk about yoga to reduce cholesterol and look at the different poses you can incorporate to lower cholesterol levels.

Yoga To Reduce Cholesterol & Triglycerides: Does It Work?
Which Yoga Poses Are The Best For Cholesterol?
Can Surya Namaskar Reduce Cholesterol?
How Can I Reduce Cholesterol in 7 Days Naturally?
Expert’s Advice
The Final Say
FAQs
References

Yoga To Reduce Cholesterol & Triglycerides: Does It Work?

Cholesterol often gets a bad reputation and gets labelled as harmful to the body. But it's actually essential to keep our bodies healthy!

Cholesterol is a type of lipid found in the circulatory system and is necessary for the normal functioning and maintenance of the body. It helps form cell membranes and is vital in producing hormones like estrogen, progesterone, and testosterone, as well as vitamin D synthesis.

However, higher levels of cholesterol can be harmful, even life-threatening.

With yoga, you can tap into its stress-reducing, heart-healthy benefits and even reduce high levels of cholesterol. Poses like the seated forward bend or wheel pose stimulate digestion, improve blood circulation, and enhance the body's ability to regulate cholesterol. The deep breathing involved in yoga helps lower stress hormones like cortisol, which in turn supports healthy cholesterol levels.

While only a handful of clinical trials have been done to test yoga’s impact on blood fat levels, the results are quite promising! In some studies, total cholesterol dropped by up to 30%, with "bad" LDL cholesterol plummeting between 14% and 35%. However, the effect of yoga on boosting "good" HDL cholesterol and managing triglycerides seems to vary.

A 2013 study with 100 individuals with type 2 diabetes found that practising yoga for 3 months reduced total cholesterol, triglycerides, and LDL while boosting HDL.

A 2019 study of 24 women found that yoga three times a week for 26 weeks reduced total cholesterol and LDL but had no significant effect on HDL.

Also Read: Your Secret Weapon To Slim Down Fast: 20 Weight Loss Fibre Foods And Their Game-Changing Benefits

Which Yoga Poses Are The Best For Cholesterol?

Which Yoga Poses Are The Best For Cholesterol

If you want to reduce cholesterol with yoga, do the following poses regularly:

1. Seated Forward Bend

The seated forward bend yoga pose can help reduce stress and improve digestion, which may support healthy cholesterol levels.

Sit down with your legs straight out in front of you. You can sit on a blanket or folded towel.
Inhale and lengthen your spine.
Exhaling, slowly begin to bend your torso above your legs, moving from the hips and not the waist.
Your back should be flat and your head upright. Stop folding if your back starts to hurt.
Breathe as you continue toward your feet, going as far as you feel comfortable.
Hold the pose for 1-3 minutes.

Also Read: Cardiac Care in Action: 15 Exercises For Heart Patients To Empower Health Every Day!

2. Child's Pose

Child's Pose promotes deep relaxation, reduces stress, and supports overall heart health, potentially aiding in cholesterol management.

Start on your knees with your feet together and knees apart.
Lower your torso towards the floor and rest your forehead on the mat.
Extend your arms forward, palms down, or keep them by your sides.
Breathe in and hold it for 30 seconds to 3 minutes.

3. Spinal Rotation While Sitting

Spinal rotation while sitting helps improve digestion and stimulates the liver, which can support healthy cholesterol levels.

Sit upright with your left leg bent and its heel near your right hip.
Cross your right leg over the left and place your right foot on the floor.
Extend your left arm up, then twist to your right, bringing your left elbow outside your right knee.
Lengthen your spine as you inhale.
Exhale as you deepen the twist.
Hold for 30 seconds to 1 minute, then switch sides.

4. Wheel Position

The Wheel Pose helps open the chest, improve circulation, and support healthy digestion, which can improve cholesterol levels.

Start by lying on your back with your knees bent and feet placed on the ground, hip-width apart.
Place hands near your shoulders, fingers pointing towards your feet.
Press into your hands and feet, lifting your body into an arch, bringing the crown of your head to the floor.
Straighten your arms and legs as much as possible while lifting your chest towards the ceiling.
Hold for a few deep breaths, then slowly lower down one vertebra at a time.

Other Yoga Positions

Here are some other yoga poses to control cholesterol:

Kapalbhati Pranayam: This yoga practice uses powerful breathing techniques to flush out toxins, boost metabolism, and aid weight loss while stimulating abdominal organs and enhancing digestion.

Chakrasana: This pose massages the abdominal organs and helps relieve constipation. It also improves liver function, which helps to get rid of excess fat and cholesterol.

Shalabhasana: This asana helps strengthen the back, shoulders and arms and stretches the abdomen while stimulating the abdominal organs to help improve digestion.

Sarvangasana: This pose, known as the 'queen of asanas,' involves balancing your body on your shoulders. It promotes overall physical and mental well-being by stimulating all body functions.

Paschimottanasana: This pose activates the liver and kidneys, aids in reducing obesity, and helps eliminate excess abdominal fat.

Can Surya Namaskar Reduce Cholesterol?

Yes, Surya Namaskar can help reduce cholesterol with its dynamic sequence of 12 positions. Surya Namaskar reduces cholesterol by increasing blood circulation, speeding up metabolism and boosting overall health.

Regular exercise, like the combination of 12 dynamic poses that Surya Namaskar offers, can improve lipid profiles and contribute to better cholesterol levels. You can do 8-12 rounds of Surya Namaskar early in the morning to maintain cholesterol levels. Remember that Surya Namaskar should not be done in haste.

Also Read: Don’t Cut Down On Fat Altogether! Include These 4 Types Of Healthy Fats For Weight Loss

How Can I Reduce Cholesterol in 7 Days Naturally?

While it may take more time than 7 days for any significant changes, you can start by adopting healthy habits to start lowering your cholesterol naturally in a short time. Here are some things you can do and changes you can make in your lifestyle to reduce cholesterol:

Eat Heart-Healthy Foods: Include more fibre-rich foods like oats, barley, and beans, as well as foods with healthy fats such as avocados and olive oil.
Increase Omega-3 Fatty Acids: Add fatty fish like salmon, mackerel, and sardines to your diet to help lower LDL cholesterol. You can also take Omega-3 Supplements.
Exercise Regularly: Move your body every day! Aim for at least 30 minutes of exercise. You can do cardio exercises for heart health.
Avoid Trans Fats: Cut out trans fats found in processed foods and baked goods, which can raise bad cholesterol.
Stay Hydrated: Drink sufficient water throughout the day to aid digestion and promote overall health.
Reduce Stress: Practice relaxation techniques like meditation, yoga, or deep breathing to help lower stress-induced cholesterol spikes.

Also Read: Good Fats vs Bad Fats — Everything You Need To Know For Better Health

Dietitian’s Recommendation

Doing moderate to high-intensity yoga can lower bad cholesterol and improve your health. However, in addition to regularly performing these asanas, I would recommend combining them with a balanced diet and an active lifestyle change, including walking in your daily routine and replacing fatty foods with homemade healthy foods. Try to include more fat-burning foods like fresh fruits and vegetables, nuts and seeds, lean proteins, whole grains, etc.

Dt. Lavina Chauhan

The Final Say

Yoga can help you manage various health conditions, including cholesterol levels. By incorporating the yoga poses shared above into your daily routine, along with healthy food choices, you can work towards a healthier you and maintain your cholesterol levels. Remember, you must also focus on a healthy diet and regular exercise to maintain normal cholesterol levels!

FAQs

1. Can yoga lower triglycerides?

Yes, you can notice a reduction in total cholesterol, triglycerides and LDL levels with improved HDL levels when practising yoga for 3 months.

2. What is the best exercise to lower cholesterol?

Aerobic exercise that is repetitive and works multiple muscle groups is the best exercise to lower cholesterol.

References

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Stretch Your Way to A Healthier Heart: Best Yoga Poses To Reduce Cholesterol

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