Can Exercise Really Lower Your Cholesterol? Here's What You Need to Know!

Did you know that nearly 1 in 3 adults in the US have high cholesterol? This puts them at an increased risk for heart disease, stroke, and other health problems.

Cholesterol is a waxy substance found in the blood. There are two main types: LDL (often called "bad" cholesterol) and HDL (often called "good" cholesterol). The goal is to keep LDL low and HDL high.

Hi, I'm Dakota, a certified Exercise Physiologist specializing in Strength and Nutrition coaching. I'm here to give you some good news: exercise can be a fantastic way to achieve a healthy cholesterol balance!

How Exercise Boosts HDL to Lower LDL

Regular exercise reduces bad cholesterol (LDL) levels and increases good cholesterol (HDL).

HDL acts as a scavenger, collecting LDL particles from your arteries and carrying them to your liver for disposal. This process is essential for keeping your heart healthy. Exercise strengthens the cleaning process with increased HDL levels, helping maintain a healthy heart.

Exercise Recommendations (ACSM & CDC)

You should engage in at least 150 minutes of moderate-intensity aerobic activities, such as brisk walking, cycling, or swimming, or 75 minutes of vigorous-intensity exercises, such as running or jumping jacks; this significantly reduces the accumulation of LDL, potentially leading to artery blockage.

Another effective option is high-intensity interval training (HIIT), which involves short bursts of intense activity followed by recovery periods.

"All healthy adults aged 18–65 should participate in moderate-intensity aerobic physical activity for a minimum of 30 minutes five days per week or vigorous-intensity aerobic activity for a minimum of 20 minutes three days per week."
-ACSM & CDC

Lifestyle Changes for Optimal Cholesterol Control

Remember, exercise is a superstar, but it doesn't work alone. To keep your cholesterol in check, consider partnering it with a healthy diet rich in fruits, vegetables, and whole grains. Also, managing stress and quitting smoking can further benefit your heart health.

If you are trying to lower cholesterol or control it as best you can, look no further than nutrition (your diet!). Check out 'Why Nutrition is Important to Health.' Also, managing stress and quitting smoking can be beneficial.

Conclusion

By incorporating regular exercise into your routine, you can significantly lower your LDL, raise your HDL, and empower your body to fight off heart disease.

Remember, a healthy heart is the foundation for a healthy life!

Now it's your turn! What are your favorite ways to exercise? Share in the comments below!