Regular exercise and physical activity have many health benefits. They lead to weight loss, promote cardiovascular fitness and help to lower cholesterol. Cholesterol is a leading contributor to rates of heart disease across the U.S. Understanding what cholesterol is and how exercise affects it will help guide you towards healthier living.
Basics
Cholesterol is a fatty substance that is found in foods and produced naturally by the body. Cholesterol plays an important role in the production of cell membranes, sex hormones and essential body fluids. Most cholesterol is carried through the blood with one of two types of cholesterol carriers: low density lipoproteins, or LDL, and high density lipoproteins, or HDL. LDL cholesterol is detrimental to the body because it deposits excess cholesterol along artery walls, increasing blood pressure and your risk for heart disease. HDL cholesterol is beneficial because it deposits excess cholesterol in the liver, where it is secreted.
Exercise
Exercise is an excellent way to help lower your cholesterol; specifically it helps to increase HDL and lower LDL cholesterol. Regular exercise affects the balance of production between HDL and LDL cholesterol, promoting increased production of HDL cholesterol. This results in a greater proportion of cholesterol getting transferred out of the body through the liver, rather than building up in your arteries. This process occurs because exercise reduces triglycerides, a type of fat that increases production of LDL cholesterol. In turn, HDL cholesterol is produced and used to transport the excess cholesterol.
Frequency
To make a significant difference in cholesterol, frequent and moderate-intensity exercise is required. Ralph La Forge, an exercise physiologist at Duke University Medical Center, recommends "dynamic forms of exercise that tend to last at least 20 to 30 minutes and are performed at moderate intensities." Running, swimming, bicycling and rowing are all examples of moderate, dynamic exercise. Exercise at least three to five times a week to create an impact on your cholesterol levels. Exercising for longer durations will greatly improve the benefits of your exercise to lower cholesterol.
Considerations
Use exercise in tandem with a healthier diet that targets lowering your cholesterol. MayoClinic.com recommends no more than 300 mg of cholesterol per day. Reach for fruits and vegetables, along with whole grains. Stay away from fatty cuts of meat and fried foods. Consider alternative protein sources such as fish, which are high in omega-3 fatty acids, known to help reduce cholesterol levels when included in your regular diet.
References
- University of New Mexico; A Review of the Impact of Exercise on Cholesterol Levels; Chantal A. Vella, Len Kravitz, Ph.D. and Jeffrey M. Janot
- American Council on Exercise; Managing Cholesterol with Exercise; Ralph La Forge, M.S.
- MayoClinic.com: Top 5 Lifestyle Changes to Reduce Cholesterol; Mayo Clinic Staff; May 27, 2010
