Yes, your diet can lower cholesterol levels. But here's how exercise does, too.
The health benefits of getting enough exercise are many and include improved brain health, weight management, reduced risk of disease, stronger muscles and bones, and improved ability to perform everyday activities, according to the Centers for Disease Control and Prevention.
But one of the lesser-known benefits of getting your steps in or putting in enough time at the gym is that exercise can also lower your cholesterol levels. "Exercise is one effective tool that can help lower LDL cholesterol levels," says Kelly Jones MS, RD, CSSD, a performance dietitian and owner and founder of Student Athlete Nutrition. Not all types of cholesterol are bad though, so it's this LDL form you want to reduce.
Does exercise lower cholesterol?
The top way to reduce LDL cholesterol levels and improve heart health is by dietary choices such as reducing saturated fats, eliminating trans fats, and getting plenty of omega-3s, soluble fiber and whey protein, per the Mayo Clinic. But one's level of physical fitness also contributes. "Research shows that exercise can help lower cholesterol levels, but most significant changes occur when exercise and a healthy diet are combined," says Natalie Allen, MEd, RDN, a clinical associate professor and a team dietitian in the athletics department at Missouri State University.
Not only can diet and exercise help lower LDL cholesterol levels, but regular exercise also increases HDL cholesterol levels, which is the "good" cholesterol needed to protect against heart attack and stroke. "Exercise lowers LDL cholesterol by increasing HDL cholesterol," says Lori Shemek, PhD, a certified nutritional consultant based in Dallas and author of "How to Fight FATflammation." She explains that exercise-boosted HDL levels, "act as a broom by sweeping LDL cholesterol away."
Which type of exercise is best to reduce cholesterol?
Running or brisk walking are two of the most studied exercises when it comes to lowering cholesterol levels, but Shemek says "it's not just cardio that reduces cholesterol, but strength training as well." The most "ideal cholesterol-reducing recipe," as she puts it, is to combine both cardio and various forms of resistance training, be it weightlifting, push-ups or squats.
"I always say the best type of exercise is the type you can commit to doing consistently long term," says Jones. "At the same time, if the goal of your movement really is cholesterol reduction, moderate to vigorous cardiorespiratory exercises may be best." She offers examples that include walking, running, hiking, cycling, swimming, dancing and intramural sports. "By engaging in these forms of exercise, fat metabolism increases which in turn lowers LDL levels," she explains.
How quickly does exercise lower cholesterol?
Lowering one's LDL cholesterol levels through exercise doesn't happen overnight, however. "It may take 3-6 months of a solid diet and exercise routine to see an impact on cholesterol levels, so be patient," advises Allen.
For those who want (or need) to lower LDL cholesterol levels faster, Jones recommends checking in with one's primary care physician to see if any medication is in order. "It's also important to recognize that those with strong genetic risk factors may not see as significant of changes in their cholesterol levels," she says. "Continuing to exercise despite this is important to support long-term heart health and manage inflammation that can impact risk for more serious heart events."
Not all types of cholesterol are bad.Why you probably need to lower your LDL cholesterol