Practical Steps to Decrease Cholesterol Levels: Varieties, Timespan, and Additional Information
Exercise plays a crucial role in maintaining a healthy heart and managing cholesterol levels. According to the American Heart Association (AHA), engaging in aerobic exercise for at least 150 minutes per week can help lower cholesterol and improve heart health [1][2][3].
Aerobic exercises, such as brisk walking, running, swimming, and resistance training, are particularly beneficial. These activities help raise the levels of 'good' cholesterol (HDL) and modestly lower 'bad' cholesterol (LDL) and triglycerides. They also improve the body's handling of fats and sugars, support healthy weight management, and lower blood pressure, all of which contribute to cardiovascular risk reduction [1].
The AHA recommends at least 150 minutes per week of moderate-intensity aerobic exercise, or 75 minutes per week of vigorous-intensity aerobic exercise. Additionally, they advise incorporating muscle-strengthening exercises at least two days per week alongside aerobic activity [2].
For individuals with joint issues, low-impact aerobic activities like swimming or using an elliptical machine are recommended for effective but gentler workouts [1]. Starting gradually and choosing enjoyable activities such as cycling, dancing, swimming, or aerobics classes can help maintain consistency [1].
Regular activity not only helps improve cholesterol profiles but also enhances overall cardiovascular outcomes, including lower risks of heart failure and stroke [2].
Heart rate is a good indicator of how much effort a person is putting in when exercising, and tracking it can help a person reach their fitness or weight loss goals. To calculate your maximum heart rate, subtract your age from 220 to give you a value in beats per minute (bpm) [4].
Resistance training, which includes exercises like free weights, machine weights, pushups, and resistance bands, can increase muscle strength and may help improve total cholesterol and reduce LDL cholesterol, though more research is necessary [5].
Other ways to lower cholesterol levels include consuming a heart-healthy diet, reducing the levels of saturated fats and trans fats in the diet, reducing alcohol consumption, maintaining a moderate body weight, quitting smoking, reducing stress, and getting enough quality sleep [6].
Remember, it's always a good idea to consult your doctor for advice on whether you need to lower your LDL cholesterol and what types of exercise may help [7].
References: [1] thekeyholeheartclinic.com (July 2025) [2] flheartbeat.com (July 2025) [3] numberanalytics.com (July 2025) [4] Heart Rate Calculator [5] Resistance Training and Cholesterol [6] Lowering Cholesterol Levels [7] Talking to Your Doctor About Cholesterol
- Engaging in running, swimming, or resistance training can help establish healthy cholesterol levels by raising good cholesterol (HDL) and lowering bad cholesterol (LDL) and triglycerides.
- For those with joint issues, low-impact aerobic activities such as swimming or using an elliptical machine can offer effective and gentler workouts for managing cholesterol and improving heart health.
- Incorporating obesity management into a person's health-and-wellness routine, including regular exercise, can be beneficial in controlling cholesterol levels and reducing cardiovascular risks.
- To lower the risk of macular degeneration associated with high cholesterol levels, a balanced diet, regular physical activity, and a commitment to fitness-and-exercise are essential components.
- In addition to aerobic exercise, resistance training, which includes exercises like pushups, can help improve the predictive health indicators in personas by reducing LDL cholesterol levels further.
- Adopting a psoriasis management plan that includes regular exercise, nutrition, and stress reduction can help prevent arthritis and other joint issues related to obesity that exacerbate psoriatic conditions.
- A quality sleep routine, combined with a heart-healthy diet, regular exercise, and reduced alcohol consumption, can contribute to the slowing of various health-related degeneration processes, including cholesterol buildup.
- Incorporating muscle-strengthening exercises alongside aerobic activity can help reduce the risk of heart-related issues, such as heart failure and stroke, by maintaining healthy cholesterol profiles.
- The established scientific evidence supports the notion that regular exercise, proper nutrition, and a focus on fitness-and-exercise can play significant roles in preventing and managing a wide array of health concerns, from heart disease to psoriatic conditions.
- In consultation with a health professional, developing an exercise regimen that includes both aerobic activities and resistance training can provide a comprehensive approach to cholesterol management and overall cardiovascular well-being.
