Lower Your High Cholesterol: 6 Exercises That Will Pay Off

High cholesterol is a common health issue, but exercise can be a powerful tool in lowering those numbers. Whether it's swimming, biking, or running, integrating physical activity into your routine can help reduce LDL cholesterol levels and boost HDL cholesterol, improving your overall heart health.

"Studies show that even leisure-time physical activities can significantly improve cholesterol levels.”

Why Exercise is Effective at Lowering Cholesterol

Cholesterol is a fatty substance that circulates in the blood. When levels are too high, it can stick to the inside walls of arteries, increasing the risk of cardiovascular disease. Exercise helps balance cholesterol by increasing HDL ("good" cholesterol) and reducing LDL ("bad" cholesterol). Studies show that even leisure-time physical activities can significantly improve cholesterol levels.

Best Exercises for Lowering Cholesterol

Regular exercise is essential for increasing plasma levels of HDL cholesterol, making it worthwhile to incorporate more activity into your day. 

You can try to incorporate exercise in any way. Here are a few examples: 

  • take a walk during your lunch hour 
  • choose the stairs stand up to take phone calls 
  • store a jump rope at your desk


Here are six types of exercises proven to reduce high LDL cholesterol levels

 1. Running or Jogging

If your joints are in good shape and you enjoy jogging, you’re in luck. This is a great exercise for lowering cholesterol and managing your weight. Don’t think you have to race, though. An easy jog for a few miles may get you the results you want to see Endurance training, like long-distance running, significantly improves HDL levels and decreases the LDL/HDL cholesterol ratio.


2. Walking

It has long been debated whether walking is as good as running for cardiovascular health. Walking can often be a much better exercise for protecting joint health, especially as we get older. It takes less time to burn calories when you run, but if you burn the same number of calories at the end of your workout when you walk instead of run, you exert the same amount of energy.

‘‘Incorporating these exercises into your daily routine can help lower high cholesterol levels and enhance overall health.”

3. Cycling

Cycling expends about the same energy as jogging, but it’s easier on your joints. That’s an important thing for many people as they age. If you’re starting to feel some pain in your joints, it may be best to choose cycling over running.C ycling help lower LDL cholesterol while raising HDL. Studies found that cycling to work for 12 months significantly improved cholesterol levels.


4. Swimming

Swimming is perhaps the most joint-saving aerobic exercise. A 2021 study found that regular swimming improved total cholesterol, HDL, LDL, triglycerides, blood glucose, blood pressure, body mass index, and body fat percentage.


5. Weightlifting

Aerobic exercise is the type of exercise most commonly recommended for reducing the risk of heart disease, but this doesn’t mean other forms of exercise aren’t beneficial for those with high cholesterol. research suggests, though, that resistance training is also extremely beneficial for those with high cholesterol.


6. Yoga

After all this talk about aerobic exercise and lifting weights, it may seem odd that yoga would show up on the list. After all, yoga is mostly stretching, right? Studies indicate, however, that yoga may reduce the risk of heart disease and, in some cases, directly affect cholesterol levels. Some of the benefits of yoga are; reduce total cholesterol levels,  reduce body weight,  reduce LDL cholesterol levels,  improve HDL cholesterol level improve striglyceride levels, improve blood pressure.

Conclusion

Incorporating these exercises into your daily routine can help lower high cholesterol levels and enhance overall health. Aim for at least 30 minutes of moderate-intensity exercise daily, supplemented with resistance training twice a week. The key is consistency and finding activities you enjoy. Whether it's running, walking, cycling, swimming, lifting weights, or practicing yoga, getting up and moving is what matters most.

‘‘  Whether it's running, walking, lifting weights, or practicing yoga, getting up and moving is what matters most..”

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