Cholesterol is a complex subject. You need to have the right levels of high- and low-density cholesterol. Too much of the bad, low-density type is a risk factor for diabetes and heart disease. Testing your blood regularly to determine lipid levels is important. Exercise, proper diet and getting enough rest are key to maintaining healthy cholesterol levels.
Total Blood Cholesterol
According to the American Heart Association, total cholesterol should be less than 200 mg/dL in an adult. Total cholesterol is composed of high-density lipoprotein, or "HDL" and low-density lipoprotein, or "LDL." Adults should have low numbers for LDL and high numbers for HDL. The best results are for LDL below 100 mg/dL and HDL above 60 mg/dL. Another blood lipid is called a triglyceride. Ideally, TRI should be below 150 mg/dL.
Duration
There are no definite studies that show a direct link between a single exercise session and specific levels of blood lipids. However, the longer you spend exercising, the more pronounced the change in cardiovascular conditioning, and this has a direct effect on blood lipids. Endurance athletes generally are lean and have low levels of LDL and TRI. Pick an activity you enjoy doing for 30 minutes or longer. Jogging, swimming and biking are classic "triathlete" activities, and rowing, skating and cross-country skiing provide cardiovascular workouts to lower cholesterol, as well.
Intensity
Make your workouts harder by increasing the difficulty, twice weekly. If you are walking or jogging, include hills or staircases along the route. Swimmers can sprint laps and weightlifters can include heavier sets. Getting out of your comfort zone for several intervals lasting 30 seconds to 1 minute is a proven way to increase cardiovascular capacity, which has an effect on cholesterol levels.
Frequency
Daily activity is a must. You cannot go all out every day, so alternate days with higher intensity workouts, such as jogging or climbing stairs, with easier activities, such as going to the park or running errands on your bike. Get 6 to 8 hours of rest per night to recover from workouts, as proper sleep habits are important for controlling cholesterol nearly as much as exercise is.
Nutrition
The best way to achieve a reduction in blood lipids is a combination of diet and exercise. Top athletes do not eat junk food, they eat whole grains, lean proteins, and base each meal around fresh vegetables and fruit. Highly processed foods contain too much sodium, fat and especially the artificially produced "trans-fats" that are directly linked to heart disease and increases in LDL and triglyceride levels.
References
- "Journal of Science & Sports Medicine"; Effects of Exercise Training on Blood Lipids and Lipoproteins in Children and Adolescents; Kerstin Stoedefalke; September 2007
- University of New Mexico; Department of Exercise Science; The Exercise & Cholesterol Controversy; Len Kravitz, Ph.D, Vivian Heyward, Ph.D.
- "Nutrition Research Reviews"; The Influence of Sleep and Sleep Loss Upon Food Intake and Metabolism; Crispim CA, Zalcman I, Dáttilo M, Padilha HG, Edwards B, Waterhouse J, Tufik S, de Mello MT; December 2007
- MayoClinic.com: High Cholesterol; June 2011
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