Cholesterol is a fatty substance that your body makes and uses for important functions. You also get cholesterol from the foods you eat. Too much cholesterol in your blood can cause the buildup of plaque in your arteries, a condition called hardening of the arteries or atherosclerosis. Plaque buildup can narrow your arteries and block the flow of blood. High cholesterol levels can cause heart disease and other serious medical conditions. Regular exercise can help remove plaque from your arteries by affecting the balance of the two types of cholesterol.
Cholesterol
Lipoproteins carry cholesterol through the bloodstream. Low-density lipoprotein, or LDL, is known as the bad cholesterol that builds up in your arteries and restricts blood flow. High levels of LDL cholesterol places you at greater risk for heart disease. Higher HDL, or good, cholesterol levels mean less risk of developing heart disease. According to the National Heart Lung and Blood Institute, LDL cholesterol levels of 160 to 189 mg/dL are considered high, and HDL cholesterol levels lower than 40 mg/dL increase your risk for heart disease.
HDL Cholesterol
Regular exercise helps your body make more HDL, or good, cholesterol and decreases triglycerides. This combination decreases plaque buildup in your arteries and stops cholesterol from attaching to your artery walls. HDL cholesterol also collects cholesterol from different parts of your body and transports it to your liver for removal from your body.
LDL Cholesterol
Exercising to increase your HDL cholesterol can lower your LDL cholesterol levels, which can slow down or stop plaque buildup in your arteries. Lower LDL levels also can reverse the buildup of plaque on artery walls. Lower LDL levels can lower the cholesterol content in unstable arterial plaques and prevent bursting, which can cause heart attacks.
Weight Loss
Excess weight can increase your LDL cholesterol levels and lower your HDL levels. Exercise can result in weight loss, which triggers a healthier trend by lowering your LDL cholesterol and increasing your HDL cholesterol levels. This reversal means there is more good cholesterol to help with the removal of bad cholesterol and plaque buildup in arteries.
Exercise
MayoClinic.com recommends exercising about 30 to 60 minutes on most days of the week. You can break the time up into smaller sessions during the day. You can start slowly by increasing your physical activity, such as more walking and using the stairs, and increase your exercise as you become more fit.
Tips and Warnings
If you have high cholesterol or another medical condition, talk to your doctor before starting an exercise program. Regular exercise improves your circulation and promotes the creation of new blood vessels that bypass plaque-obstructed vessel, notes MayoClinic.com.
