Lipids are a form of fat in your bloodstream. They join together with proteins to form what are known as lipoproteins, which carry cholesterol throughout the body. Having high lipid levels usually means you're suffering from hyperlipidemia, or high blood cholesterol. This condition leads to a narrowing of the arteries, increasing your risk of health complications. Lifestyle changes, like regular exercise, can improve abnormal lipid levels.
Exercise
Regular physical activity helps raise high-density lipoproteins, a good form of cholesterol, while lowering low-density lipoproteins, a bad form of cholesterol, explains the National Heart, Lung and Blood Institute. A good goal is at least 30 minutes of brisk exercise five days a week. Brisk exercise can include walking, jogging, biking, swimming or taking part in a competitive sport, such as basketball, soccer, tennis or racquetball. As long as you increase your heart rate, you should experience an improvement in your lipid levels.
Effects
According to the Mayo Clinic, regular aerobic exercise can raise your high-density lipoprotein levels by 5 percent in just two months. This type of lipoprotein acts as a scavenger in the bloodstream, removing excess cholesterol from the body. This helps lower low-density lipoproteins, which are responsible for causing plaque to form along your arterial walls. The buildup of plaque narrows the blood vessels and reduces blood flow, leading to heart disease, heart failure, heart attack and stroke.
Levels
With low-density lipoproteins, a good level is anywhere between 70 and 130 milligrams of cholesterol per deciliter of blood, or mg/dL, advises the National Institutes of Health. As soon as LDL cholesterol climbs above this range, yet below 159 mg/dL, you're on the borderline of hyperlipidemia. Readings of 160 mg/dL and above are considered high blood cholesterol. For HDL cholesterol, however, you want a high number. The best level is above 60 mg/dL. Besides LDL and HDL, you want a total cholesterol level below 200 mg/dL.
Diet
Regular exercise isn't always enough to lower high lipid levels. Most doctors also recommend changing your diet. Diets high in saturated fat, trans fat and cholesterol contribute to hyperlipidemia, so reduce your intake of these dietary substances to help improve your numbers. Along with these dietary changes, incorporate more fruits, vegetables and whole grains into your eating regimen. Not only are these foods rich in vitamins and minerals, they're good sources of fiber, a nutrient known to lower low-density lipoproteins. Talk to a medical professional before making changes to your diet or level of physical activity. Your doctor can better suggest changes based on your health, fitness, cholesterol levels and other health conditions.
