Can a workout reduce your cholesterol? Absolutely! Exercise is one of the best ways to improve your cholesterol levels.
Exercise and physical activity have been recognized as valuable elements of a healthy lifestyle, both for maintaining and improving overall physical condition, and reducing the risk of numerous chronic diseases. Exercise has also become a major portion of cardiac rehabilitation programs to prevent further illness in individuals with existing heart ailments. Cardiovascular exercise, such as walking, running or swimming, helps to reduce cholesterols, particularly when combined with dietary modifications. This can improve heart health by decreasing the amount of unhealthy cholesterol circulating in the body.
The following article will discuss the general effects that regular exercise has on cholesterol levels and provide some tips for incorporating exercise into your daily routine for improved health outcomes. We will look at how exercise alone can affect cholesterol levels as well as how it can be combined with diet changes to maximize its benefits. In addition, we will discuss some potential risks of performing too much or too little physical activity and how these risks should be managed to ensure your safety while improving your cholesterol levels.
The Science Behind Cholesterol
Cholesterol is an essential molecule used in the body to produce hormones, vitamins, and other substances. It is produced by the liver and transported to tissues through the bloodstream. Although it is important for the body, high levels of cholesterol can lead to health complications like heart disease. To understand how a workout can reduce cholesterol levels, it is first important to review the science behind cholesterol.
What is Cholesterol?
Cholesterol is a type of fat molecule produced by the liver and used to make hormones, store energy, and build up cell membranes. It is transported to the body’s cells via tiny particles called lipoproteins. Low-density lipoproteins (LDL) carry cholesterol from the liver to our bodies’ cells, while high-density lipoproteins (HDL) bring cholesterol from other parts of the body back to the liver where it can be processed or eliminated.
Cholesterol then takes part in inflammation and cell repair processes throughout the body. If levels become too high, however, it can cause blockages in your arteries that restrict blood flow and increase your risk of heart disease or stroke. This increase in LDL is usually caused by lifestyle factors such as an unhealthy diet, lack of physical activity, excess weight, smoking, or excessive alcohol consumption.
The good news is that this increased risk may be reversible in some cases with some simple lifestyle changes such as increasing physical activity levels and maintaining a healthy diet. A regular workout routine helps lower your LDL cholesterol levels while increasing HDL cholesterol levels—resulting in healthier arteries and improved circulation. Steps like these are necessary for anyone with elevated LDL levels who want to improve or maintain heart health.
How is Cholesterol Measured?
Cholesterol is measured in milligrams (mg) of cholesterol per deciliter (dL) of blood. Most people will have their Total Cholesterol measured, which is made up of Low-Density Lipoproteins (LDL), High-Density Lipoproteins (HDL), and other cholesterol components.
LDL is known as the “bad” cholesterol because high levels are associated with an increased risk for heart attack and stroke. A desirable level for LDL Cholesterol is lower than 100 mg/dL and a reading over 160 mg/dL is considered high.
HDL, referred to as the “good” cholesterol, helps to reduce risk for cardiovascular diseases when levels are higher than 50 mg/dL in females or 40 mg/dL in males. Readings lower than these levels can indicate an increased risk for cardiovascular disease due to low HDL levels.
In addition to measuring Total and LDL Cholesterol, doctors may measure Triglycerides which can help assess a person’s risk of cardiovascular disease through an indication of how many fats are being stored in the body. Desirable triglyceride levels are usually considered lower than 150 mg/dL; readings above 190 indicate hypertriglyceridemia, a potentially serious condition.
What Causes High Cholesterol?
High cholesterol is a condition that develops when there is too much low-density lipoprotein (LDL), or “bad” cholesterol, in the blood. High levels of LDL result from an unhealthy diet and a lack of physical activity, and this can lead to accumulation of cholesterol in the arteries. This accumulation can block blood flow to the heart and brain, leading to heart disease and stroke—two of the leading causes of death in the United States.
However, diet and exercise aren’t the only causes of high cholesterol. Genetics also plays a role in influencing your LDL levels. If you are genetically predisposed to higher levels of LDL due to genetic variations, it significantly increases your risk for developing high cholesterol. Additionally, certain medical conditions (such as diabetes) as well as medications can increase your risk for high cholesterol.
Finally, lifestyle factors such as smoking cigarettes or being overweight are well-recognized causes of high LDL levels—both activities can decrease HDL (good) cholesterol while simultaneously increasing LDL (bad) cholesterol levels in the body. Overall, high-cholesterol may develop due to a variety of reasons although lifestyle choices play a major role in its development and prevention.
Exercise and Cholesterol
Exercise is an important part of a healthy lifestyle, and it can also help to reduce cholesterol levels. Studies show that exercise can help to decrease LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels. Regular exercise can also help to reduce your risk for heart disease and other chronic conditions. In this article, we’ll take a look at how exercise can affect cholesterol levels and how it can help to improve your overall health.
How Does Exercise Lower Cholesterol?
Exercise has been proven to have many health benefits, including reducing high cholesterol. Regular exercise can help raise the levels of “good” HDL cholesterol while reducing the levels of “bad” LDL cholesterol in the body. As such, it makes sense that an active lifestyle, with regular exercise, is essential for managing cholesterol and protecting your cardiovascular health.
When we exercise regularly, our bodies are primed to use oxygen more efficiently; this causes larger particles of low-density lipoprotein (LDL) cholesterol – more commonly referred to as “bad” cholesterol – which can accumulate on artery walls and increase risk for heart disease, stroke and other illnesses. By increasing intensity or length of workouts, we can stimulate individuals to stop relying on large particles of LDL and instead fuel with smaller denser particles which don’t accumulate in artery walls as easily.
Furthermore, regular exercise increases our bodies’ production of high-density lipoprotein (HDL) – more commonly known as “good” cholesterol – which may help lower our risk for cardiovascular disease. In addition to that, physical activity also helps our bodies naturally regulate triglycerides; these are most commonly seen in saturated fats like red meat and dairy which clog arteries and increase risks for long-term conditions like heart attack or stroke if left unchecked or excessively consumed.
To further understand how exercise lowers cholesterol levels it is important to remember the body requires multiple forms of energy sources when exercising as well as when at rest; this is typically done through burning stored fats in muscles that have been broken down during a workout session. Burning fat assists lower LDL levels while boosting HDL counts because fatty acids are released during metabolism where they eventually go into the liver where they stored until needed by the body; too much from this process can result in blockage of arteries from fat buildup over time if not consumed or burned appropriately through proper dieting and active lifestyles Therefore, combining a nutritious diet with appropriate moderate exercises will maintain healthy HDL/LDL ratios which ultimately reduces overall risks for coronary artery diseases..
What Kind of Exercise is Best?
Getting regular physical activity is beneficial for a variety of health conditions, including high cholesterol. Exercise can help you lose weight and lower your “bad” LDL cholesterol. There are different types of exercise that can help get your cholesterol levels into a healthy range.
Aerobic exercise, such as running and biking, is the most effective type of exercise when it comes to reducing bad cholesterol levels. Aerobic activities can help reduce high LDL levels by making changes in the structure of the walls of blood vessels and improving blood flow through these vessels. Regular aerobic activity also tends to raise “good” HDL cholesterol levels as well as reduce triglycerides, which are another type of fat found in your blood.
Strength or resistance training is also important for reducing bad cholesterol levels. Research has shown that strength training can improve muscle strength while helping to lower LDL levels in the body. This type of exercise is especially important if you’re carrying extra weight because it can help increase muscle mass and improve the way your body burns off calories from food.
You don’t need to spend hours at the gym in order to get the benefits of physical activity either–only 20-30 minutes per day should be enough for lowering “bad” LDL cholesterol and raising “good” HDL cholesterol, provided done three days per week or more at moderate intensity and an additional two days at a higher intensity level with rest periods in between sessions so muscles can recover properly
Other Lifestyle Changes
Making healthy lifestyle changes can be an effective way to reduce cholesterol levels. Exercise can play an important role in improving your heart health and reducing cholesterol, however, there are also other lifestyle changes that can be beneficial. These may include modifying your diet, reducing your stress levels, and quitting smoking. Let’s explore each of these lifestyle changes in more detail.
Along with physical activity, a healthy eating plan can help lower cholesterol levels. Diet changes should include an overall reduction in the amount of calories consumed and attention should be paid to the different types of fat that are consumed. Saturated and trans fats should be minimized, and polyunsaturated fats such as omega-3s should be emphasized. Unsaturated fats such as olive oil, nuts, seeds and avocados are also beneficial and can replace higher-fat foods in your diet.
Foods that are high in dietary cholesterol should be limited such as red meats, egg yolks, butter and lard – foods from which the fat is not easily removed before cooking or eating. Because many processed foods can contain high amounts of saturated fat and/or trans fat, it is important to read food labels carefully before purchasing groceries for your healthy eating plan. Lowered levels of total fat consumption, saturated fats and trans fat can lead to improvements in overall heart health. Additional lifestyle changes may also prove beneficial – quitting smoking if you’re a smoker or reducing your level of alcohol consumption are two possible areas to consider altering for improved heart health.
Stress can negatively affect your health and may contribute to elevated cholesterol levels. Finding ways to reduce stress or even just manage it better is a great way to improve your overall quality of life. Activities such as yoga, meditation, tai chi, or massages can help with coping mechanisms for managing stress. Learning how to better handle stressful situations can not only reduce harmful hormones produced in these states but also teach you to make better decisions that could improve your health. Other lifestyle changes such as spending time outdoors, practicing mindfulness techniques and exploring personal hobbies are great ways to help reduce stress levels. Finally, being mindful of how you communicate with others and learning different methods of conflict resolution can also be beneficial in reducing stress levels.
Smoking is a risk factor for many diseases, including cardiovascular disease. When you quit smoking, your body can begin to heal; it takes time to regain normal functioning. Quitting smoking helps reduce cholesterol levels, the risk of type 2 diabetes, and some other health problems.
Large changes resulting from quitting smoking can help you lower your cholesterol in several ways. When you stop smoking nicotine compounds that had been released into the bloodstream are removed from circulation and a dramatic decrease in carbon monoxide occurs. Both these compounds act as inhibitors for HDL or “good” cholesterol stability and transport. Smoking can damage (oxidize) already-formed HDL particles making them dysfunctional—reducing their beneficial cholesterol regulating effects in the body. In addition to raising HDL levels, smokers’ LDL or “bad” cholesterol levels typically improve upon quit smoking due to better control of overall inflammation—a process normally regulated by antioxidants that diminishes upon smoking initiation and returns with cessation of smoking habits over time.
Quitting smoking has numerous other positive health benefits, not just limited to reducing cholesterol levels: reduced risk of stroke or heart attack, decreased thought of lung cancer and COPD (Chronic Obstructive Pulmonary Disease), better vision due to improved eye pressure control among diabetics and nearsighted individuals, relaxed veins resulting in reduced circulatory strain for hypertension patients—and decreased exacerbations during colds or flues in otherwise healthy individuals which overall promote a much more vibrant quality of life within only weeks of quitting!
In conclusion, exercise can certainly help to reduce your cholesterol levels. Regular physical activity can help you burn excess calories and fat, which leads to weight loss. By decreasing your body fat percentage, you’re essentially decreasing the amount of unhealthy LDL cholesterol circulating in your body. Exercise also increases levels of healthy HDL cholesterol by improving how well the body absorbsy fatty acids and glucose. Additionally, aerobic exercise helps to raise heart rate and get more oxygen into the blood stream, increasing circulation throughout the body and allowing healthier circulation of both chemicals and cholesterol.
Overall, exercise is an important component of staying healthy. It not only reduces bad cholesterol levels but also has benefits which extend beyond reducing your risk for cardiovascular disease; it can also benefit other health aspects such as reducing stress, increasing energy levels and improving sleep quality. There is no one-size-fits-all solution when it comes to tackling high cholesterol; consulting a doctor or nutritionist is recommended to determine the right course of action for each individual’s health profile.
Checkout this video: