If a doctor tells you that your cholesterol levels are high, they typically advise you to improve your diet and engage in regular exercise to help lower levels. Those who cannot lower levels on their own with natural methods tend to require cholesterol-lowering medication. Although dietary changes can aid your efforts, exercise is one of the most effective lifestyle changes you can make if you want to bring your numbers down.
Why Is Exercise Beneficial For Cholesterol?
Cholesterol is a fatty substance that circulates in the blood. Too much cholesterol can become stuck in arterial walls, which narrows the arteries and increases the risk of cardiovascular disease. One of the primary things to watch out for is your low-density lipoprotein (LDL) cholesterol number. This is bad cholesterol, and it is more likely to cause problems, whereas high-density lipoprotein (HDL) is beneficial for the body.
In a 2021 study that included nearly 300 adults, researchers noticed a link between leisure-time, physical activity, and HDL cholesterol. Higher levels of leisure time were associated with increased HDL circulation and better HDL functionality. A 2020 study monitored 130 participants experiencing a major depressive episode. Researchers noted that time spent biking and walking decreased LDL and triglyceride levels. Below, we’ll detail how exercise directly benefits cholesterol levels.
Take A Walk
Don’t just take any walk, take a brisk walk. Walking is a great way to protect joint health as you get older. Running will burn more calories in a shorter amount of time, but it can take a toll on your joints. Instead, you can walk at a brisk speed for a little bit longer and experience similar benefits. According to a 2019 study, people who were less likely to take walks had a higher risk of heart disease. So get to stepping, people!
Go For A Swim
Swimming is a joint-friendly aerobic exercise that anyone can do. A 2021 study looked at the effects swimming had on people with type 2 diabetes and hypertension from the West Bank area of Palestine. Researchers observed that regular swimming over four months was able to improve:
- HDL cholesterol levels
- LDL cholesterol levels
- Total cholesterol
- Blood glucose
- Body mass index (BMI)
- Body fat percentage
Go For A Jog
Walking is easier on the joints, but if you can handle a run or a jog, it is highly beneficial for heart health. You don’t have to race and aim to break world records, though. An easy jog may help you achieve the results you want to see. A 2020 review of studies found that people who engaged in endurance training, such as long-distance running, showed significant improvements in HDL levels and decreased LDL levels. These results were also true for experimental groups of separate studies.
Pump Some Iron
We have primarily covered different forms of aerobic exercise, but strength training may also reduce the risk of heart disease. You don’t have to become a gym rat and lift eight days a week, but light strength training may benefit you if you have high cholesterol. A 2021 study on caucasian women with an average age of 66 called for them to participate in a multicomponent exercise training program. Researchers noted that the participants improved total cholesterol and triglyceride levels over the course of nine months.
Try Some Yoga
Yoga is a relaxing form of exercise that can help improve flexibility and mobility. Several studies indicated that yoga may reduce the risk of heart disease and reduce cholesterol levels, in some cases. A 2022 review of 53 studies found that people who regularly participated in yoga showed improvement in:
- LDL cholesterol levels
- HDL cholesterol levels
- Total cholesterol levels
- Blood pressure
- Triglyceride levels
Additionally, a 2020 study of 81 female college students who participated in an aerobic exercise and yoga program for 12 weeks experienced:
- Better HDL levels
- Improved triglyceride levels
- Better blood pressure
- Lower LDL levels
