According to the Centers for Disease Control and Prevention, approximately one of every six Americans has high blood cholesterol. A heart-healthy diet coupled with regular exercise can improve your cholesterol levels and have a positive impact on your health. Your dietary and exercise habits can affect both your HDL, or "good" cholesterol, and your LDL, or "bad" cholesterol.
Risks of Cholesterol
Cholesterol is a fat-like substance that all cells of your body need, but too much can increase your risk for a heart attack, stroke and other cardiovascular problems. HDL is known as the "good" cholesterol because it removes excess artery-blocking LDL from your blood stream and artery walls. According to the American Heart Association, high cholesterol is a major risk factor for heart disease.
Role of Diet
Although the amount of cholesterol in foods has some affect on your cholesterol levels, it does not affect your cholesterol levels as much as the types of fat in your diet, according to the Harvard School of Public Health. Limiting and avoiding saturated fats and transfats and replacing them with sources of heart-healthy fats such as fish, avocados, olive oil and nuts can help lower your LDL. Eating high-fiber foods such as beans, oat bran and plenty of fruits and vegetables also can help control your cholesterol.
Role of Exercise
Exercise can help you increase your level of HDL, which can help protect you from heart disease. According to the University of Massachusetts Medical Center, regular exercise of all types is a proven way to increase your HDL. Aerobic exercises such as brisk walking, running, cycling or swimming can help you burn more calories and lose weight, which also promotes healthier cholesterol levels.
Recommendations
The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise on four or more days each week but suggests up to 60 minutes may be necessary to promote and sustain weight loss. It also recommends strength training exercises at least twice a week. Following these recommendations can help improve or maintain healthy cholesterol levels and increase your fitness and overall health.
Considerations
A heart-healthy diet and regular exercise might not be enough to improve your cholesterol levels, because cholesterol can be affected by genetics. If your healthy lifestyle changes do not improve your cholesterol levels, talk to your doctor about whether medication is necessary. Even if medication is necessary, you should continue with a healthy diet and regular exercise to improve other aspects of your health.
References
- The Centers for Disease Control and Prevention: Cholesterol
- University of Maryland Medical Center: The Dangers of High Cholesterol
- American Heart Association: About Cholesterol
- Harvard School of Public Health: The Nutrition Source: Fats and Cholesterol
- MayoClinic: Cholesterol: Top 5 foods to lower your numbers
- University of Massachusetts Medical Center: HDL The Good Cholesterol
