Projo Fitness Blog

Can you lower your cholesterol readings through exercise?

Abnormal cholesterol levels such as high LDL cholesterol or low HDL cholesterol are a major risk factor for heart disease and stroke. Many people with high cholesterol levels have a family history, but diet and exercise are definitely factors in controlling the numbers.

"Some people can't lower their (cholesterol) level enough with only lifestyle changes," says James Kleeman, Ph.D., of the National Heart, Lung and Blood Institute, in a Web MD interview. "Those people do need to add drugs to their regimen."

Walking may be the best exercise. A brisk, 30-minute walk each day at lunchtime could do the trick. "Even walking at a brisk pace at least five days a week may be enough to significantly increase high-density lipoprotein (HDL, or good) cholesterol levels," says Web MD.

AP Photo Outside Dow Chemical in Ambler, Pa., Chuck Jones runs regularly at lunchtime to help bring down his cholesterol level. Here, Jones stretches before his run.

The site also recommends moderate workouts of the same length while biking, swimming, jogging, or using an exercise machine at low speed.

"Remember: you can get your exercise in 10 minutes increments if need be, as long as it adds up to 30 minutes by the end of the day," the site says.

Janet Brill, a registered dietitian and nutritionist, and author of Cholesterol Down: 10 Simple Ways to Lower Your Cholesterol in Four Weeks Without Prescription Drugs, says going on a strict diet doesn't work. "You would feel deprived, and you probably wouldn't do it."

So, what kinds of foods should you add? Some say red wine, but several less controversial foods such as omega-3 fatty acids and monounsaturated fats -- in foods like oatmeal, apples, pears and beans, fish oils, avocados, almonds, soy and olive oil -- are good choices.

Even better: remove the harmful foods such as those high in trans fats like baked goods, breakfast cereals, crackers and cookies, whole fat milk products, eggs, red meat, chicken skins, vegetable and tropical oils.

 Tags  cholesterol exercise healthy foods walking

Comments

Becky said:

Wow the last paragraph was a real eye opener to me.... that consists of my families' daily foods (wow are we doing it wrong)! However I am going to take your advice... I am on a mission to change my families eating habits- I just learned some exciting ways to get my entire family excited about healthy eating and life-style, by reading Dr. John E. Mayer's latest book, "Family Fit." I have learned that it is possible to become healthy all while having fun.

Link | October 15, 2009 2:00 AM
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World Vitamins Online said:

Exercise can go a long way in a persons program to lower cholesterol. Choose something that you enjoy doing, you are more likely to stay with it over the long run.

Link | October 18, 2009 3:02 PM
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alfredoe said:

Hi All. Just a few thoughts to make some points. Cholesterol is not important in heart disease, I mean total cholesterol, what really matter is inflammation. When inflammation sets in your arteries you are prone to atherosclerosis. Inflammation is a response to high insulin from a high carb diet. It is that simple, it is been scientifically proved for a long time.

A high carb diet produces high triglycerides, inflammation, heart disease, diabetes, obesity, and almost every sickness you can think of.

The enemy is not fat neither cholesterol, it is inflammation. The problem is that doctors don’t tell their patients this because either they don’t know or they only care to follow what the American Heart Association (AHA) wants to say.

If you want to read more, please visit http://www.omega-3-fish-oil-wonders.com/fish-oil-for-cholesterol.html

Best wishes,

Alfredo E

Link | October 31, 2009 7:23 PM
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