Exercise is one of the most effective natural ways to improve blood lipid profiling. According to Dr. Sohaib Imtiaz, MD, a medical expert in the US: Frequent physical activity helps reduce LDL cholesterol, increase HDL and improve blood circulation, thereby reducing the risk of cardiovascular disease.
Here are 5 exercises that have been studied and proven effective.
Running
Running is a high-intensity aerobic exercise that helps increase heart rate, improve oxygen tolerance and especially reduce LDL cholesterol, which causes blood vessel blockage. Research shows that marathon runners have significantly higher HDLs. However, you do not need to run a marathon, just maintain running at the right speed and combine it with other forms of exercise.
High-intensity interval Training District (HIIT)
HIIT includes short, vigorous exercise cycles interspersed with rest or light exercise. Studies published in the Journal of Strength and Conditioning Research show that HIIT helps reduce LDL, total cholesterol, and in men, it also slows down HDL decline over time. Just 20 - 30 minutes of HIIT a few times a week can bring clear results.
Cycling
Both outdoor cycling and fixed-bike cycling improve blood lipids. Research comparing amateur cyclists with sedentary groups shows that the cycling group has lower LDL and higher HDL. Moderate-intensity riding (10 mph) is beneficial, as long as it is maintained at least 150 minutes/week.
Jumping rope
Not only for children, jumping rope is a full-body cardio exercise. An 8-week study combining jumping rope and a reduced-calorie diet showed a significant reduction in LDL. In addition, jumping rope helps increase cardiovascular endurance, supports weight loss and improves coordination.
Weightlifting
Strength training helps reduce LDL, triglycerides and increase HDL. Although the effect is not as strong as cardio, research published in the Journal of Lipid Research shows clearer results in people over 40 years old. Can be practiced with single weights, dumbbells, resistance bands or body weights (squats, push-ups, bar pull-ups...).
Recommended exercise frequency
The American Heart Association (AHA) recommends:
Muscle endurance: at least 2 sessions/week
Mid-intensity cardio: 150 - 300 minutes/week
High-intensity cardio: 75 - 150 minutes/week
Dr Imtiaz emphasizes: Perseverance is more important than intensity. You can divide your exercise time into less per week to make it easier to maintain, as long as you reach the total recommended duration."
Ways to support natural cholesterol reduction
In addition to exercise, a diet rich in vegetables, fruits, whole grains, fish and nuts will help control blood lipids. Limit red meat, processed foods, refined sugar and saturated fat. Quitting smoking is also a key factor in improving HDL.
Lifestyle changes are the first step, but if LDL ≥190 mg/dL, or 70 mg/dL or more, is accompanied by diabetes, or you already have atherosclerosis, your doctor may prescribe cholesterol-lowering medication combined with exercise.
