An unfavorable blood cholesterol level has been established as a risk factor for heart disease. Two of the most important numbers in your cholesterol tests are the LDL--low density lipoproteins, or "lethal" cholesterol--and the HDL--high-density lipoproteins, or "healthy" cholesterol. According to the National Cholesterol Treatment Program recommendations, LDL should be below 100 mg/dL and HDL should be above 40 mg/dL in men and above 50 mg/dL in women. An HDL of 60 mg/dL reduces your risk for heart disease.
Why Cholesterol Levels Matter
LDL cholesterol gets deposited into the lining of your arteries, where it can cause damage and block off blood flow. HDL cholesterol removes the deposits and helps prevent arterial blockages. Historically, so much emphasis has been placed on reducing cholesterol overall that the importance of maintaining high HDL levels often has been overlooked.
How to Take Control
Eating a diet low in saturated and trans fats, such as animal fats and hydrogenated oils, is one way to reduce LDL levels. One of the best lifestyle interventions to increase healthy HDL cholesterol is exercise. A variety of exercise is important for overall health, but not all exercise is the same when it comes to raising HDL levels.
Weight Training
Buff biceps and tone abs help you look good in summer clothes, but weight training and yoga do little or nothing to improve your cholesterol profile. Researchers Kelley and Kelley conducted a meta-analysis to evaluate the findings in 29 studies on cholesterol levels and resistance training, equivalent to weight training. They found overwhelmingly that resistance training did nothing to improve "healthy" cholesterol.
Cardio
Studies have shown consistently that it takes aerobic exercise--the kind that makes your heart pound quickly and steadily--to raise HDL levels. Results from the Studies of Targeted Risk Reduction Interventions through Defined Exercise (STRRIDE) at Duke University demonstrated that aerobic exercise can influence the size of cholesterol-carrying particles and raise HDL levels, which can prevent heart disease.
How Much Does it Take?
While it is clear that aerobic activity is required to raise HDL, how much and how intensely remains uncertain. The STRRIDE research team reported that 30 minutes per day of vigorous exercise, such as jogging, has significant positive effects on HDL levels.
Recommendations
The American College of Sports Medicine recommends moderate cardio activity for a minimum of 30 minutes a day, five days a week or vigorous activity for 20 minutes three times a week. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. Examples include jogging, cycling, Zumba and elliptical training at a high intensity or fast pace. You should aim for strength training exercise twice a week. Note that because exercise-related benefits seem to increase as amounts of activities increase, going above and beyond will induce even more improvements and may be necessary for weight loss.
References
- "Journal of Applied Physiology"; Inactivity, exercise training and detraining, and plasma lipoproteins.STRRIDE: a randomized, controlled study of exercise intensity and amount; C Slentz, et al.; March 2007
- "Preventive Medicine"; Impact of progressive resistance training on lipids and lipoproteins in adults: A meta-analysis of randomized controlled trials; G.A. Kelley and K.S. Kelley; January 2009
- "Circulation"; Third Report of the Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) Final Report; NHLBI, NIH; September 2002
- "Circulation"; Physical Activity Recommendations from ACSM/AHA; W. Haskell; August 2007
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