High cholesterol is a significant health risk. Cholesterol can clog arteries and greatly increase your chances of developing heart problems. Regular exercise can help adjust your high cholesterol to a healthier level, but exercise alone is not the key. Consider other ways that you can decrease your cholesterol levels.
Cholesterol
Cholesterol is a fatty material that is produced by the body and consumed in food. Cholesterol is important for the creation of cell membranes and vital bodily fluids. Cholesterol is transported throughout the body by two different carriers: high density lipoproteins, HDLs, and low density lipoproteins, LDLs. These two carriers differ by the way that they get rid of cholesterol in the body. Someone with high cholesterol usually has a high percentage of LDL cholesterol, which dumps additional cholesterol in arterys, increasing blood pressure and risk of coronary problems.
Exercise
Dynamic forms of exercise, such as running and bicycling, can help reduce the presence of LDL cholesterol in the body. Exercise reduces triglycerides in the body that are responsible for activating the production of LDL. By decreasing the production of LDL, the body produces more HDL --- commonly called the good cholesterol. HDL dumps excess cholesterol in the liver, which processes the cholesterol and removes it from the body. With regular exercise, you can help transfer the balance of cholesterol in your body to the more healthy HDL cholesterol.
Frequency and Duration
Exercise at least four to five times per week. Each exercise session should last at least 20 to 30 minutes. As you increase your fitness, increase the duration and frequency of your exercise. Ralph La Forge from the Duke University explains that "for exercise to significantly lower cholesterol levels, a relatively high volume of exercise is recommended." La Forge says that an exercise program that burns around 1,500 calories per week is ideal for cholesterol reduction of 10 to 20 percent.
Considerations
Exercise alone is not sufficient to rapidly or greatly reduce high cholesterol. Changing your diet is a necessary part of any cholesterol reduction program. Because cholesterol is a fatty substance, it comes from most foods that have high levels of fats. Limit your intake of most red meats, processed foods and fried substances. Increase your consumption of whole grains, fruits and vegetables. Look for healthy protein alternatives like beans and fish, with high levels of omega-3 fatty acids that can help reduce your high cholesterol.
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 27th 2010
