Exercise alone may only slightly help lower cholesterol, Healthy Exercise World states. But it may help lower LDL cholesterol, or the "bad" cholesterol, and actually help raise HDL cholesterol, or the "good" cholesterol. Nevertheless, the best way to reduce cholesterol levels without medication is by combining exercise with a healthy diet. You should always talk with your doctor before starting any new diet or exercise program.
Aerobic Exercises
Aerobic exercises are the best type of exercises to reduce cholesterol levels. Aerobic activities are those that increase your body's demand for oxygen and make your heart and lungs work harder. Great examples of aerobic exercises include walking, jogging, running, cycling and swimming. The great thing about aerobic exercises is that they can often be performed indoors or outdoors, rain or shine, and sometimes you don't even need equipment. For example, yoga is also a form of aerobic activity, as are everyday activities like walking a dog and dancing.
Duration of Exercise
Health experts recommend that people get at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. Nonetheless, it doesn't all have to be at the same time. If you can fit several 10-minute periods of exercise into your day to add up to 30 or more minutes, it all adds up and contributes to your goal. However, the duration of your exercise routine will also depend on your current fitness level. Nevertheless, it can be dangerous to overexert yourself, so you should talk with your doctor before you start a new exercise routine.
Cardio Effect
The reason aerobic exercises are the best for reducing cholesterol is because they make the heart pump faster and harder. This in turn raises your metabolism, which causes your body burn more calories. Your body will mostly burn calories it gained from fat -- fat that directly impacts your LDL cholesterol levels. The net effect is lower cholesterol. In addition, exercise helps to stimulate the production of certain enzymes that help move LDL cholesterol from the artery walls to the liver, where it can be processed out of the body, CholesterolLevels.org states.
Weight Control
Aerobic exercise is also one of the best ways to lose, control and maintain weight. People who are overweight almost always have elevated LDL cholesterol levels. Using exercise as a means to lose or control your weight will help immensely in your goal to also lower and control your cholesterol levels.
References
- CholesterolLevels.org: Exercises to Lower Cholesterol
- Healthy Exercise World: Exercise and Cholesterol Are Strongly Connected
- Websters Online Dictionary: Definition: Aerobic Exercise
- EHealth MD: Can Exercise Lower Your Blood Cholesterol?
- San Diego Anti-aging: What Are the Best Exercises to Reduce Cholesterol?
- Good to Know Health: Women's Weekly Well-being: Lower Cholesterol
