Skip to main content

Exercise for Lowered Cholesterol

Regular physical activity is one of the most effective ways to lower cholesterol levels, reduce the risk of heart disease, and improve overall health. Exercise helps to raise high-density lipoprotein (HDL) or "good" cholesterol, which removes excess cholesterol from your bloodstream and helps prevent it from building up in your arteries.

Physical Activity Types for Lowered Cholesterol​

To lower cholesterol levels through exercise, you should engage in regular physical activities that strengthen your heart and lungs. These exercises are aerobic, meaning they promote the flow of oxygenated blood throughout your body, thereby increasing cardiovascular health.

  • Aerobic exercises include walking, jogging, cycling, swimming, dancing, and other cardio-based workouts.
  • You can start with short sessions lasting 10-15 minutes a day and gradually increase duration and intensity over time.
  • The American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.

Exercise Tips for Lowered Cholesterol​

In addition to regular aerobic exercise, you can also incorporate strength training into your routine. This will help build muscle mass, which in turn helps lower cholesterol levels by improving overall metabolic health.

  • Start with short sessions using light weights and gradually increase weight as your muscles become stronger.
  • Engage in exercises that target major muscle groups such as legs, arms, back, shoulders, and chest.
  • Consult a healthcare professional or certified fitness trainer to create an exercise plan tailored to your needs and goals.

Dietary Guidelines for Lowered Cholesterol​

While regular physical activity is crucial for lowering cholesterol levels, it is equally important to maintain a healthy diet. Eating foods high in fiber, vitamins, and minerals while limiting saturated fats can significantly improve overall health.

  • Focus on whole grains such as brown rice, quinoa, and oats.
  • Include fresh fruits and vegetables in your diet.
  • Opt for lean protein sources like poultry, fish, and beans instead of red meat.
  • Limit intake of sugary drinks and snacks.