Pilihan Olahraga yang Efektif untuk Menurunkan Kadar Kolesterol

Pilihan Olahraga yang Efektif untuk Menurunkan Kadar Kolesterol
Credit: Freepik

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Kolesterol tinggi yang tidak dikendalikan dapat menyebabkan komplikasi berupa stroke atau penyakit jantung dan pembuluh darah. Untuk mengendalikan kolesterol, dokter dapat meresepkan obat-obatan dan perubahan gaya hidup. Olahraga merupakan salah satu cara mengendalikan kadar kolesterol tinggi dalam darah. Apa saja olahraga yang efektif menurunkan kolesterol? Temukan jawabannya dalam artikel berikut. 

 

Bagaimana Olahraga dapat Membantu Mengendalikan Kadar Kolesterol?

Jika Anda memiiki kolesterol tinggi, selain mengonsumsi obat-obatan secara rutin Anda juga perlu melakukan perubahan gaya hidup. Menghindari konsumsi makanan berlemak jenuh, berhenti merokok dan rutin olahraga dapat membantu menjaga kadar kolesterol Anda.

Jenis olahraga yang tepat dan rutin dapat membantu meningkatkan kolesterol baik (HDL) dalam darah dan menurunkan kadar kolesterol jahat (LDL) dalam darah. Olahraga juga akan memeningkatkan pembakaran lemak dan pembentukan otot. 

American Heart Asssociation menganjurkan untuk berolahraga intensitas sedang minimal 150 menit atau olahraga intensitas tinggi selama 75 menit dalam seminggu. Jika tidak sempat berolahraga, Anda bisa berusaha menggantinya dengan melakukan aktivitas fisik lain.

Baca Juga: Rekomendasi Minuman untuk Menurunkan Kolesterol

 

Jenis Olahraga yang Baik untuk Kolesterol Tinggi

Jalan cepat atau jogging

Jalan cepat atau jogging merupakan salah satu olahraga yang efektif untuk menurunkan kadar kolesterol dalam darah. Selain mudah dan praktis dilakukan, olahraga ini juga mampu membakar kalori untuk menurunkan berat badan, terutama bila dilakukan secara rutin.

Anda bisa mulai dengan berjalan kaki biasa sambil menghirup udara segar. Perlahan, Anda bisa meningkatkan kecepatan berjalan dan melakukan jogging ringan. Olahraga jogging dan jalan cepat dapat membantu mengurangi risiko kolesterol dan tekanan darah tinggi, mengoptimalkan kerja jantung serta melancarkan sirkulasi darah.

 

Bersepeda

Bersepeda termasuk jenis olahraga yang efektif untuk menurunkan kadar kolesterol jahat. Pengidap kolesterol di kelompok lansia umumnya memiliki masalah pada persendian sehingga kesulitan memilih jenis olahraga yang sesuai.

Bersepeda bisa menjadi pilihan olahraga yang aman bagi Anda yang mulai memiliki keluhan pada sendi panggul dan lutut, karena olahraga ini tidak membebani persendian. Ada penelitian yang menyebutkan manfaat positif dari bersepeda, di mana individu yang bersepeda ke kantor memiliki penurunan risiko untuk mengalami kolesterol tinggi dibandingkan dengan orang yang tidak bersepeda.

Baca Juga: Mengandung Kolesterol Tinggi, Begini Cara Aman Mengonsumsi Udang

 

Berenang

Sebuah penelitian di tahun 2010 mengungkapkan bahwa wanita berusia 50-70 tahun yang berenang secara rutin mengalami penurunan berat badan, distribusi lemak tubuh yang lebih baik dan penurunan kolesterol jahat secara signifikan. Angka yang dilaporkan lebih baik dari kelompok lain yang rutin berjalan kaki.

Saat berenang, Anda akan menggerakkan seluruh anggota gerak badan. Gerakan dalam berenang bukan hanya membuat badan menjadi lebih rileks namun juga baik untuk melancarkan peredaran darah dan menurunkan kadar kolesterol.

 

Yoga

Dilansir dari Healthline, sejumlah penelitian kecil mengungkapkan bahwa rutin melakukan yoga dapat meningkatkan kadar kolesterol baik dan menurunkan kolesterol jahat dalam darah. Gerakan dalam yoga juga membantu menurunkan tekanan darah. Meskipun masih dibutuhkan penelitian lebih lanjut, namun para ahli meyakini bahwa yoga adalah latihan fiisk yang baik untuk kesehatan jantung.

Mnafaat lain dari yoga di antaranya dapat meningkatkan kelenturan, memperbaiki fisik dan mental, serta membuat tidur lebih nyenyak. Bagi Anda yang ingin mencoba olahraga yoga, sebaiknya ikuti kelas untuk pemula terlebih dahulu.

 

Selain menjaga pola makan, olahraga dapat membantu menjaga kadar kolesterol dalam darah. Pilih olahraga sesuai dengan kemampuan Anda dan lakukan secara rutin selama 3-5 kali per minggu. Lakukan pemanasan dan pendinginan untuk mencegah cedera.

Jika memiliki pertanyaan seputar olahraga dan kolesterol tinggi, Anda bisa memanfaatkan fitur konsultasi pada aplikasi Ai Care. 

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr Hanifa Rahma
Last Updated : Rabu, 6 Maret 2024 | 03:01
Tags : Bersepeda yoga Kolesterol manfaat olahraga hiperkolesterolemia

Mayo Clinic. Top 5 lifestyle changes to improve your cholesterol. Available from: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935#

Cleveland Clinic. Does Exercise Lower Cholesterol?. Available from: https://health.clevelandclinic.org/does-exercise-lower-cholesterol/

Chertoff, J. (2020). Can Yoga Help Lower Cholesterol?. Available from: https://www.healthline.com/health/cholesterol/yoga-for-cholesterol#

Story, C. (2019). Lowering Your High Cholesterol: 6 Exercises That Will Pay Off When. Available from: https://www.healthline.com/health/high-cholesterol/treating-with-statins/best-exercises

Rowden, A. (2021). Does exercise lower cholesterol?. Available from: https://www.medicalnewstoday.com/articles/does-exercise-lower-cholesterol

Hope, T. (2020). How Exercise Can Lower Bad Cholesterol. Available from: https://www.everydayhealth.com/high-cholesterol/treatment/fitness-and-cholesterol/

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      • 7: 2025-05-11 16:43:37
      • 8: 2025-05-11 16:43:37
      Backtrace
      • vendor/spatie/laravel-activitylog/src/ActivityLogger.php:174
      • vendor/spatie/laravel-activitylog/src/Traits/LogsActivity.php:88
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 237
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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        #12025-05-11 16:43:38GET/gaya-hidup/pilihan-olahraga-yang-efektif-untuk-menurunkan-kadar-kolesterol31134161