What effect does exercise have on cholesterol

In an era where the search for optimal health is constant, the importance of exercise as an ally in this journey becomes more evident than ever. In addition to known benefits, such as improved brain health and weight management, a new study highlights that regular exercise not only strengthens muscles, but also has the power to reduce cholesterol levels, a benefit that perhaps not as well known but equally crucial.

According to experts from the Centers for Disease Control and Prevention, exercise is revealed as an effective tool to reduce levels of LDL cholesterol, also known as “bad cholesterol.” Performance dietitian Kelly Jones MS, RD, CSSD, emphasizes that exercise adds to dietary choices in reducing this type of cholesterol, and highlights that the combination of an exercise routine and a healthy diet produces the most significant changes .

Contrary to popular belief that only cardio affects cholesterol levels, experts like Lori Shemek, PhD, a certified nutritional consultant, stress that strength training also plays a key role in this equation. The “ideal recipe for lowering cholesterol,” according to Shemek, includes both cardio and various forms of resistance training, such as weight lifting, push-ups or squats.

Diet and exercise are not only associated with lowering LDL cholesterol, but they also contribute to increasing levels of HDL cholesterol, known as the “good cholesterol.” This component is essential to protect against heart attacks and strokes. According to associate clinical professor and team dietitian in the athletics department at Missouri State University, Natalie Allen, “exercise acts like a broom by sweeping away LDL cholesterol.”

When choosing the type of exercise, there is no one size fits all. Both running and brisk walking have been the subject of numerous cholesterol-lowering studies, but expert Kelly Jones emphasizes the importance of long-term consistency. “The best type of exercise is the one you commit to doing consistently,” Jones says. Additionally, it suggests that moderate to vigorous cardiorespiratory exercises, such as walking, running, hiking, cycling, swimming, dancing, and intramural sports, may be particularly effective in increasing fat metabolism and therefore reducing fat metabolism. LDL levels.

However, it is crucial to understand that the results are not immediate. Natalie Allen advises patience, as it can take 3-6 months of a solid diet and exercise routine to see a significant impact on cholesterol levels. For those looking for faster reductions, Kelly Jones suggests consulting with a primary care doctor to evaluate the need for medication. Additionally, she highlights that those with strong genetic risk factors may not experience significant changes, but persisting in exercise remains crucial to maintaining long-term heart health and controlling inflammation that could increase the risk of serious cardiac events.

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