Combating Cholesterol

If you have been told you have high cholesterol, exercise combined with a healthy diet is the most effective way to combat the problem and reduce the risk of cardiovascular disease. Here is our guide to getting your numbers down and your heart health back on top.

Cholesterol is one of the fatty substances that naturally circulates in our blood. If there is too much in the bloodstream it can buildup on the inside walls of our arteries, narrowing them and increasing the risk of cardiovascular disease.

However not all cholesterol is bad. Cholesterol travels in the blood in the form of lipoproteins, which are tiny molecules of fat wrapped in protein. There are two major types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Otherwise known as bad and good cholesterol.

High-Density Lipoprotein (HDL) cholesterol actually protects the body from cholesterol buildup.

A 2003 study titled Lipids in Health and Disease found that exercise helped increase levels of HDL (good cholesterol). Researchers reported physically active women had significantly higher levels of HDL cholesterol than sedentary women.

Another study into Arteriosclerosis, Thrombosis, and Vascular Biology found similar results. In men with belly fat, regular endurance exercise also increased HDL cholesterol levels.

Scientists believe that exercise may even change the nature of cholesterol in our bodies. In 2002, researchers from Duke University Medical Center found that exercise improved the number and size of the particles carrying cholesterol through the body. Those who exercised more had less dense cholesterol particles, that were less likely to clog arteries.

Exercise can help you lower cholesterol numbers even if you’re still currently overweight. In the Journal of Obesity, researchers reported that overweight and obese adults who rowed, walked, jogged, and cycled while eating a cholesterol-lowering diet improved total cholesterol, LDL cholesterol, and triglyceride levels.

Keep it frequent

Research suggests that the volume and frequency of exercise matter more than the type of exercise you do. And if you are keen to reduce your LDL cholesterol levels, generally the more exercise you can do at regular intervals, the better. As a rule of thumb aim for 30 minutes of structured exercise per day, at least 5 days per week.

Keep it steady

Aim to maintain a good moderate intensity in your training. There is no need to thrash yourself, but you also want to make sure you are working hard enough to provoke adaptation. Look to hold a steady intensity of 6 or 7 out of 10 throughout the 30 minutes.

Lift weights

Consider substituting two of your cardio session per week with resistance training, such as weight lifting or circuit training. Studies have shown that combining resistance training with aerobic training can bring about even greater improvements. The journal Atherosclerosis published a study showing that those who participated in resistance training were able to clear LDL from their bloodstream faster than those who didn’t.  ”

Mix it up

An effective training routine needs to be sustainable and keep you motivated. The best way to ensure this is to vary the training and types of exercise you do. Don’t limit yourself to just going for a jog. Rowing, swimming, walking and cycling can all be as effective as running for reducing cholesterol levels. Rowing and swimming can be particularly useful options for those with weaker joints or joint injuries.

Stretch

Studies have shown yoga to be effective at reducing the risk of heart disease. In some cases, it may even directly affect cholesterol levels. Researchers reported in the Indian Heart Journal that a three-month yoga program helped reduce total cholesterol and LDL cholesterol. In a large study review published in the European Journal of Preventive Cardiology, those who regularly practised yoga showed significant improvement in LDL cholesterol, HDL cholesterol, and blood pressure over those who didn’t exercise.