When your cholesterol levels are too high, you're at risk of stroke and heart disease. Your body contains two types of cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Individuals with high cholesterol may have increased LDL or "bad cholesterol" levels, low HDL or "good cholesterol" levels or a combination of both. While you cannot change hereditary factors contributing to high cholesterol, modified eating and exercise habits lower cholesterol levels for many individuals. Consult your doctor before starting an exercise routine or modifying your diet.
Exercise Guidelines
Physical activity lowers your LDL levels and raises your HDL cholesterol. Exercise also aids in weight loss, a contributing factor in high cholesterol. The University of Virginia Health System contends that expending 1,500 additional calories each week through physical activity may reduce cholesterol levels by as much as 10 to 20 percent over three or four months. The National Institutes of Health recommends a minimum of 30 minutes of moderately intense exercise daily, depending on your fitness level. Activities may include brisk walking, swimming, cycling, sports, jogging and aerobics. Speak with your doctor about personalized fitness plans before beginning an exercise routine.
Reducing Fat
The National Institutes of Health recommends lowering your fat consumption to 25 to 35 percent of your daily caloric intake and reducing cholesterol intake to less than 200 g daily. Of your total fat consumption, less than 7 percent should come from saturated fats. Saturated fats are commonly found in meat or dairy products. The Harvard School of Public Health suggests eliminating trans fats from your diet, as they lower HDL and raise LDL levels. Trans fats are often found in baked goods and other foods containing or cooked in processed or hydrogenated oils.
Good Fats vs. Bad Fats
While diets associated with lowering cholesterol emphasize cutting fats, not all fat is bad for you. Monounsaturated fats and polyunsaturated fats found in nuts, seeds and some vegetable oils and fish help lower cholesterol levels when they replace saturated or trans fats in your diet. To increase "good fats," choose canola, sunflower, safflower or olive oil over butter or saturated oils and replace meat with heart-healthy fish as a protein source at least twice a week.
Other Dietary Factors
Foods rich in soluble fiber help lower LDL levels by blocking cholesterol absorption in the blood. Soluble fiber is found in whole grains, fruits and beans. The National Institutes of Health recommends eating 10 to 25 g of soluble fiber daily; an increase of 5 to 10 g of fiber may reduce LDL levels as much as 5 percent.
Considerations
Making small changes in your diet and increasing exercise gradually aids in lowering your cholesterol, reduces the risk of injury and increases the likelihood that you will maintain healthier habits. Simple changes such as cooking with unsaturated fats and gradually increasing your fiber intake offer lasting health benefits. When starting an exercise routine, choose something you enjoy and don't worry about getting a full 30 minutes of activity at once --- you can do 10 minutes of exercise three times a day.
References
- National Institutes of Health: Lowering Your Cholesterol With TLC
- University of Virginia Health System: Exercise Can Help Reduce Cholesterol Levels and Your Risk of Stroke
- Mayo Clinic: Cholesterol --- Top Five Foods to Lower Your Numbers
- Harvard School of Public Health: Fats and Cholesterol --- Out With the Bad, In With the Good
