Lower Your Cholesterol Levels With These Exercises

Certain exercises can help lower your cholesterol levels by improving how your body metabolizes fats and enhancing cardiovascular health. Physical activity boosts the production of enzymes that help transport low-density lipoprotein (LDL or "bad" cholesterol) to the liver, where it's processed and excreted. At the same time, regular exercise can raise high-density lipoprotein (HDL or "good" cholesterol), which helps remove LDL from the bloodstream. Exercise also reduces triglycerides, improves blood circulation, and supports weight management all of which contribute to better cholesterol balance and a lower risk of heart disease. Keep reading as we share exercises to help you manage your cholesterol.

Here are 10 exercises that help lower cholesterol levels

1. Brisk walking

A simple but powerful form of aerobic exercise, brisk walking gets the heart pumping and improves blood flow. Walking at a moderate pace for 30–60 minutes a day helps reduce LDL cholesterol and increase HDL cholesterol.

2. Jogging or running

Running elevates heart rate and boosts metabolism, which helps the body burn excess fat, including triglycerides. Regular jogging or running improves cardiovascular endurance, reduces inflammation in arteries, and increases HDL levels.

3. Cycling

Whether done outdoors or on a stationary bike, cycling is a low-impact exercise that helps strengthen the heart and lungs while burning calories. Regular cycling reduces LDL cholesterol and helps lower overall fat stores, particularly visceral fat that contributes to heart disease.

4. Swimming

Swimming provides a full-body aerobic workout that improves circulation, builds endurance, and tones muscles without putting stress on the joints. Because it activates multiple muscle groups, it efficiently burns calories and fat, which helps lower both LDL and triglycerides while increasing HDL.

5. HIIT

HIIT involves short bursts of intense activity followed by brief recovery periods. HIIT promotes fat burning long after the workout ends, which helps lower LDL cholesterol and supports better cardiovascular function.

6. Strength training

While it's more commonly associated with muscle building, strength training also helps improve cholesterol levels by increasing lean body mass and reducing fat. It enhances metabolism, supports hormone balance, and complements aerobic workouts for comprehensive heart health.

7. Yoga

Though low-impact, yoga reduces stress hormones that contribute to high cholesterol. It improves blood flow, supports liver function, and encourages mindfulness that can lead to healthier lifestyle choices.

8. Dancing

Dancing is a fun and effective aerobic workout that increases heart rate and burns fat. Styles like Zumba or aerobic dance classes not only improve HDL cholesterol but also help with stress reduction, coordination, and overall well-being.

9. Jump rope

Jumping rope is a powerful cardiovascular exercise that can burn a lot of calories in a short amount of time. It strengthens the heart, reduces triglycerides, and improves oxygen efficiency in the body. Regular rope sessions help reduce body fat, which is directly linked to improved cholesterol profiles.

10. Hiking or incline walking

Hiking, especially on an incline or uneven terrain, challenges the heart and muscles more than flat walking. It improves cardiovascular strength and burns more calories, which helps lower LDL levels and maintain a healthy weight.

These exercises will help you lower your cholesterol levels.

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