Cholesterol is present in your food and drink, and naturally occurs in your body. Cholesterol is a required element of your blood cell membranes, and is often confused with fats, according to Dr. William Sears and Dr. Martha Sears. HDL is known as the good cholesterol that helps stave off heart disease, while LDL is the bad cholesterol that increases your risk of heart disease.
Cholesterol Levels
Desirable total cholesterol levels are 200 mg or lower. When levels reach from 200 to 239 mg, you are considered in the borderline high range, while 240 and higher is the high range. The goal to meet desired cholesterol levels is to keep your HDL levels up and LDL down. An LDL level of 100 mg or lower is the ideal range for the average healthy adult. Unhealthy foods such as processed, salty snacks and fried foods increase your LDL cholesterol, posing arterial blockage risks.
Exercise Benefits
The benefits of exercise on cholesterol are determined by factors including age, weight, height and sex. Exercise can significantly lower LDL cholesterol, but the University of New Mexico says there are no conclusive studies that show lowered total cholesterol through exercise. Because of this, it is difficult to determine the exact percentage of cholesterol reduction after exercise. There is no one-size-fits-all answer, but the benefits of exercise still outweigh the risks of a sedentary lifestyle.
Exercise Intensity
Besides lowering your LDL cholesterol, it is also important to raise your HDL level. Moderate to heavy exercise such as aerobics and resistance training raises your HDL levels significantly by forcing production of lipoprotein lipase in your body during physical activity. LDL is shown to be significantly lowered in both men and women, with women showing improvement in triglyceride levels as well after regular resistance training or aerobic activity. Exercising for 30 minutes per day may lower LDL cholesterol in as little as one month.
Considerations
Although exercise does in fact benefit cholesterol levels, the exact impact is unknown because several factors determine how much cholesterol is actually reduced. Some patients who suffer higher cholesterol levels may also have other health conditions preventing participation in exercise. For this reason, doctors may prescribe medications and closely monitor other factors such as heart rate. Always consult your physician before attempting any exercise routine, especially if you have been diagnosed with heart disease or high blood pressure.
