Diet can help lower cholesterol. Does exercise also help reduce cholesterol? Continue reading to learn the answer.
There are numerous health benefits to getting enough exercise. These include improved weight management and brain health, reduced risk of diseases, stronger muscles and bones, and better ability to perform everyday activities. (Source: Centers for Disease Control and Prevention)
But one of the lesser-known benefits of exercising is that it can also control your cholesterol levels.
Kelly Jones MS, RD, CSSD, a performance dietitian, says: “Exercise is one effective way to help lower LDL cholesterol.” One important point to note here is that not all types of cholesterol are harmful; it’s this LDL form that you want to reduce.
Does exercise lower cholesterol?
According to the Mayo Clinic, the top way to lower LDL cholesterol levels and improve heart health is by making dietary choices like eliminating trans fats, reducing saturated fats, and getting plenty of soluble fiber, omega-3s, and whey protein.
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However, physical fitness also plays a vital role in contributing to lower cholesterol levels. However, research shows that combining exercise and a healthy diet can lead to significant changes. Natalie Allen, MEd, RDN, a clinical associate professor and a team dietitian in the athletics department at Missouri State University, confirms this.
Regular exercise not only helps lower LDL cholesterol levels but also increases HDL cholesterol, which is the “good” cholesterol that protects against heart attack and stroke. According to Lori Shemek, Ph.D., a certified nutritional consultant based in Dallas and author of “How to Fight FAT inflammation,” exercise can help to lower LDL cholesterol by increasing HDL cholesterol. She explains that increased HDL levels through exercise act like a broom that sweeps away LDL cholesterol.
Which type of exercise is best to reduce cholesterol?
Both running and brisk walking are extensively studied exercises that can help lower cholesterol levels. However, according to Shemek, reducing cholesterol levels is not limited to cardio alone. She suggests that strength training is also effective in reducing cholesterol levels. The most optimal way to lower cholesterol levels is to combine both cardio and various forms of resistance training, such as push-ups, weightlifting, or squats.
“The type of exercise you can commit to doing consistently long term is always the best type,” says Jones. For those looking to reduce cholesterol, moderate to vigorous cardiorespiratory exercises are likely the best option. She explains that examples are walking, hiking, running, cycling, dancing, swimming, and intramural sports. “Engaging in these exercises increases fat metabolism, which in turn reduces bad cholesterol levels,” she explains.
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How quickly does exercise lower cholesterol?
Lowering LDL cholesterol levels through exercise is not an immediate process that happens overnight. “Be patient as it may take 3-6 months of consistent modified diet and exercise to see an impact on cholesterol levels,” advises Allen.
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Those who wish to lower their LDL cholesterol levels quickly should consult their primary care physician to determine if medication is necessary. “It’s also important to note that individuals with strong genetic risk factors may not see significant changes in their cholesterol levels,” says the expert. ” Despite this, continuing to exercise is highly recommended to support long-term heart health and manage inflammation to avoid risk for more serious heart events.”
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About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
