Although it plays a vital role in most of our body's processes, particularly those involving hormones and digestion, cholesterol has a bad reputation. That is because genetics and/or lifestyle choices can lead to elevated levels of cholesterol, which can wreak havoc on your body. If your cholesterol levels are higher than you and your doctor prefer, rest assured that there are foolproof ways to manage it. Aerobic exercise is one important, effective strategy; get your doctor's approval before beginning any new exercise program.
Understanding Cholesterol
If you do not have a previous diagnosis of high cholesterol, your doctor will likely recommend that, after age 20, you undergo serum cholesterol testing every five years. If you have a family history of heart attack or stroke or have a previous diagnosis of elevated cholesterol, your doctor may order the test --- called a lipid profile --- more frequently, the FamilyDoctor website notes.
Within a lipid profile, there are four elements: total cholesterol, HDL cholesterol, LDL cholesterol and triglycerides. A total cholesterol measurement below 200 milligrams per deciliter is ideal, the Mayo Clinic reports. Higher is better for your "good" cholesterol, also known as high-density lipoprotein or HDL. An ideal measurement of HDL is 60 mg/dL or higher. Although a level of 50 to 59 mg/dL is still good, depending on your risk factors, your doctor may recommend interventions. An HDL count below 40 for men and below 50 for women increases cardiovascular risk. Your "bad" LDL, or low-density lipoprotein, should be below 70 mg/dL if you are at high risk for cardiovascular implications, and below 100 mg/dL if you are at moderate risk. For those at average risk, LDL should stay at or below 130 mg/dL. A triglyceride level below 150 mg/dL is what your doctor wants to see. Anything above that may cause your doctor to suspect that you indulge a bit too frequently in sugary, high-carbohydrate foods.
Exercise Effects on Cholesterol
Cholesterol levels influenced most profoundly by regular aerobic exercise are your HDL and your triglycerides. Exercise may also help lower your LDL and total cholesterol levels, particularly if you combine it with dietary changes. Your doctor can glean much about your lifestyle from your lipid profile, and a low level of HDL positively correlates to inactivity. Engage in aerobic exercise most days of the week, and you will eventually see your HDL number climb, the Mayo Clinic advises.
The result of a high-sugar, high-carbohydrate diet is not only extra pounds but a potentially high triglyceride level; excessive consumption of alcohol can play the same role. If your level is high, your doctor will probably recommend dietary changes and exercise. The goal of aerobic exercise with regard to triglyceride level is to lose weight. Losing as few as 5 to 10 pounds may make the difference.
Exercise That Lowers Cholesterol
Exercise targeted at lowering your cholesterol level should be a type that gets your body moving and your heart pumping. Although other forms of exercise, such as weight training, are also beneficial, aerobic exercise will likely have the greatest effect on your cholesterol numbers. Let your doctor know before you start a new aerobic exercise program, then begin slowly. Ultimately, the Cleveland Clinic recommends, you want to exercise approximately 200 minutes every week, broken down in a manner most conducive to your lifestyle. Do not overdo it. It might take you weeks --- or even months --- to reach that exercise goal, and that is OK. Listening and reacting to your body's response to exercise ensures your safety.
Other Considerations
Unless your cholesterol numbers are significantly elevated, your doctor will likely recommend exercise and diet as first-line treatment and management of high cholesterol. However, there are some cases for which these two interventions are not enough. It is possible that your levels will not respond adequately to exercise and diet alone. If that is the case, you may benefit from one of several cholesterol-lowering medications. Just remember that even when taking such prescription medications, a healthy lifestyle that includes an appropriate amount of aerobic activity is still an important factor in your overall treatment outcome.
References
- Mayo Clinic; Cholesterol Levels: A Telling Indicator of Diet and Exercise; May 11, 2010
- FamilyDoctor; Cholesterol: What Your Level Means; November 2010
- Mayo Clinic; High Cholesterol: Cholesterol Levels: What Numbers Should You Aim For?; June 17, 2010
- Cleveland Clinic; Cholesterol Guide: Exercise Tips; Jan. 26, 2009
