{"id":47645,"date":"2022-11-28T12:09:33","date_gmt":"2022-11-28T12:09:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47645"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"exercise-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/","title":{"rendered":"Exercise To Lower Cholesterol: 6 Workouts That Actually Work"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#How_Does_Exercise_Lower_Cholesterol\" >How Does Exercise Lower Cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#6_Of_The_Best_Exercises_To_Lower_Cholesterol\" >6 Of The Best Exercises To Lower Cholesterol<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Brisk_Walking\" >Brisk Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Running_Or_Jogging\" >Running Or Jogging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Cycling\" >Cycling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Swimming\" >Swimming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#High_Intensity_Interval_Training_HIIT\" >High Intensity Interval Training (HIIT)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Strength_Training\" >Strength Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#7_Tips_For_Getting_Started_With_Exercise\" >7 Tips For Getting Started With Exercise<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Set_Realistic_Goals\" >Set Realistic Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Find_An_Activity_You_Enjoy\" >Find An Activity You Enjoy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Make_It_Convenient\" >Make It Convenient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Get_A_Workout_Buddy\" >Get A Workout Buddy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Join_A_Class\" >Join A Class<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Invest_In_Quality_Gear\" >Invest In Quality Gear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Set_Aside_Time_For_Recovery\" >Set Aside Time For Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Dietary_Changes_To_Lower_Cholesterol\" >Dietary Changes To Lower Cholesterol<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Saturated_Fats\" >Saturated Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Trans_Fats\" >Trans Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Unsaturated_Fats\" >Unsaturated Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Tips_For_Limiting_Saturated_And_Trans_Fats\" >Tips For Limiting Saturated And Trans Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your blood has two types of cholesterol: LDL, which is considered \u201cbad\u201d because it can clog your arteries and lead to heart disease and stroke. HDL, on the other hand, is considered \u201cgood\u201d cholesterol because it helps remove LDL from your body. <\/span><span style=\"font-weight: 400;\">The American Heart Association (AHA) advises people to aim for a minimum of 150 minutes of moderate intensity exercise per week to lower LDL cholesterol levels, along with other lifestyle changes like eating a healthy diet (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2022\/07\/25\/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). But what types of exercise are best for lowering cholesterol? <\/span><span style=\"font-weight: 400;\">How often, and how long, should you work out? Let\u2019s take a look at some of the best exercises for lowering cholesterol, according to experts. We&#8217;ll also go over other ways to manage your cholesterol levels.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_Exercise_Lower_Cholesterol\"><\/span><strong>How Does Exercise Lower Cholesterol?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First, let&#8217;s understand how fatty substances like cholesterol move through your body. Cholesterol is manufactured in the liver and gotten from <a href=\"https:\/\/betterme.world\/articles\/low-cholesterol-breakfast\/\">food<\/a>, then carried in the bloodstream by lipoproteins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two types of lipoproteins (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK305896\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>HDL (high-density lipoprotein):<\/b><span style=\"font-weight: 400;\"> Also known as \u201cgood\u201d cholesterol, HDL picks up excess cholesterol and returns it to the liver where it\u2019s broken down and removed from the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>LDL (low-density lipoprotein):<\/b><span style=\"font-weight: 400;\"> Also known as \u201cbad\u201d cholesterol, LDL deposits cholesterol in the arteries where it can form plaque, a sticky substance that narrows the arteries and makes it difficult for blood to flow.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A sedentary lifestyle (defined as limited physical activity and long periods of sitting) lowers HDL cholesterol which means there&#8217;s less &#8220;good&#8221; cholesterol to remove the &#8220;bad&#8221; LDL cholesterol from arteries. This can lead to a <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\">condition<\/a> called atherosclerosis, in which plaque buildup narrows the arteries and makes it difficult for blood to flow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258672\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise helps reduce LDL cholesterol in several ways (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3906547\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps the body break down and remove LDL from the bloodstream.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It encourages the liver to produce more HDL cholesterol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps reduce inflammation, which is a risk factor for heart disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps you lose weight, which can also help reduce LDL cholesterol levels.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The AHA recommends that people with high cholesterol levels get at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity aerobic activity (like jogging or running) per week, preferably spread out over several days (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2022\/07\/25\/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, any exercise is better than none, and even small amounts of physical activity can have benefits for cholesterol levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study, sedentary adults who increased their level of moderate-intensity exercise to 150 minutes per week saw a significant decrease in LDL cholesterol levels after 12 weeks (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3906547\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The AHA also recommends adding strength-training to your exercise routine two or more days per week (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Strength-training helps increase muscle mass, which can help reduce LDL cholesterol levels.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/low-cholesterol-soups\/\"><i>The Best Low Cholesterol Soups To Make This Winter<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-29401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2-1024x576.png\" alt=\"exercise to lower cholesterol\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Of_The_Best_Exercises_To_Lower_Cholesterol\"><\/span><strong>6 Of The Best Exercises To Lower Cholesterol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What are some of the <a href=\"https:\/\/betterme.world\/articles\/dancing-for-weight-loss\/\">best<\/a> exercises for lowering cholesterol? Below are six workout ideas to get you started.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Brisk_Walking\"><\/span><strong>Brisk Walking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking might seem too easy to be an effective workout, but it actually offers a number of benefits for heart health. Walking is a low-impact form of aerobic exercise that can help lower LDL cholesterol levels, improve HDL cholesterol levels, and <a href=\"https:\/\/betterme.world\/articles\/vegan-holiday-cookies\/\">reduce inflammation<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4453623\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To start a walking program, gradually increase your walking speed and distance over time. Aim for a brisk pace that makes you breathe harder but doesn&#8217;t make it difficult to carry on a conversation. Most people should be able to walk at this pace for 30 minutes or more.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Running_Or_Jogging\"><\/span><strong>Running Or Jogging<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular running or jogging is an <a href=\"https:\/\/betterme.world\/articles\/white-bean-soup\/\">excellent<\/a> way to improve cholesterol levels. It also offers a host of other benefits, including improved heart health, increased lung capacity, and better mental health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to running, start slowly with short distances and gradually increase your pace and distance over time. You can also alternate between walking and running to make the workout more manageable.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cycling\"><\/span><strong>Cycling<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cycling is another great aerobic workout for heart health (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2782014\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s low-impact, so it&#8217;s easy on the joints, and it can be done indoors or outdoors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Riding outdoors is more enjoyable as it allows you to take in the scenery. This may have added mental health benefits, as being in nature has been linked to reduced stress and improved mood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indoor cycling classes are also a great option if you want the structure of a workout class. These classes typically involve riding a stationary bike at different speeds and intensities to music.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-29345 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Swimming\"><\/span><strong>Swimming<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your joints will thank you for choosing swimming as <a href=\"https:\/\/betterme.world\/articles\/healthy-peanut-butter-cups\/\">your workout<\/a>. That&#8217;s because swimming is a low-impact form of aerobic exercise that puts minimal stress on the joints. It&#8217;s also a great workout for the heart and lungs (<\/span><a href=\"https:\/\/www.health.harvard.edu\/newsletter_article\/take-the-plunge-for-your-heart\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Swimming is a great option if you have arthritis or other joint issues that make other forms of exercise difficult. It&#8217;s also a good choice if you&#8217;re pregnant or overweight, as the water supports your body weight and takes some of the strain off of your joints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High_Intensity_Interval_Training_HIIT\"><\/span><strong>High Intensity Interval Training (HIIT)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT is a type of exercise that alternates between short bursts of high-intensity activity and periods of rest or low-intensity activity. HIIT can be done with any type of exercise, but is often done with running, biking, or rowing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT is a great option if you&#8217;re short on time, as it&#8217;s a very efficient way to get in a workout. HIIT has also been shown to be more effective than moderate-intensity exercises at improving cholesterol levels (<\/span><a href=\"https:\/\/www.nature.com\/articles\/hr201072\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><strong>Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to aerobic exercise, the AHA recommends strength training two or more days per week (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Strength-training helps increase muscle mass, which can help reduce LDL cholesterol levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength-training can be done with free weights, weight machines, or resistance bands. If you&#8217;re new to strength-training, it&#8217;s a good idea to start with bodyweight exercises or simple equipment and gradually increase the intensity of your workouts as you get stronger.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"exercise to lower cholesterol\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Tips_For_Getting_Started_With_Exercise\"><\/span><strong>7 Tips For Getting Started With Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not used to exercising, it can be tough to get started. These seven tips can help make the process easier:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_Realistic_Goals\"><\/span><strong>Set Realistic Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by setting small, achievable goals. For example, aim to walk for 30 minutes five days per week. Once you reach your goal, you can gradually increase the intensity or duration of your workouts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Find_An_Activity_You_Enjoy\"><\/span><strong>Find An Activity You Enjoy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t enjoy the activity you&#8217;re doing, you&#8217;re less likely to stick with it. Choose an activity that&#8217;s fun for you, such as hiking, dancing, or playing tennis.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_It_Convenient\"><\/span><strong>Make It Convenient<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choose an <a href=\"https:\/\/betterme.world\/articles\/apple-carrot-bread\/\">activity<\/a> that&#8217;s conveniently located and easy to fit into your schedule. If you have to drive out of your way or go out of your way to fit in a workout, you&#8217;re less likely to do it.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_A_Workout_Buddy\"><\/span><strong>Get A Workout Buddy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A workout partner can help you stay motivated and accountable. Choose someone who has similar fitness goals and schedule.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Join_A_Class\"><\/span><strong>Join A Class<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Taking a class can make <a href=\"https:\/\/betterme.world\/articles\/vegetarian-green-bean-recipes\/\">working out<\/a> more enjoyable and motivating. It&#8217;s also helpful to have someone there to give you instruction and feedback.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Invest_In_Quality_Gear\"><\/span><strong>Invest In Quality Gear<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you have quality gear, it&#8217;s more enjoyable to exercise. Make sure you have comfortable shoes and clothes that fit well and are appropriate for the activity you&#8217;re doing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_Aside_Time_For_Recovery\"><\/span><strong>Set Aside Time For Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to listen to your body and give yourself time to recover after a workout. Make sure you&#8217;re getting enough sleep and eating a healthy diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise is an important part of a healthy lifestyle. By incorporating exercise into your routine, you can lower your LDL cholesterol levels and reduce your risk of heart disease.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\"><i>7-Day Meal Plan To Lower Cholesterol: A Beginner\u2019s Guide To Eating For Heart Health<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-29321 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-1024x576.jpg\" alt=\"exercise to lower cholesterol\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dietary_Changes_To_Lower_Cholesterol\"><\/span><strong>Dietary Changes To Lower Cholesterol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The phrase you can&#8217;t outrun a bad diet is true when it comes to cholesterol. No matter how much you exercise, if you&#8217;re eating an unhealthy diet, your cholesterol levels will be high.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body naturally produces all the LDL cholesterol you need. Eating foods containing certain fats triggers your body to produce more LDL cholesterol which may have negative consequences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saturated fats and trans fats are the main dietary culprits when it comes to raising LDL cholesterol levels. Understanding the different types of fats and where they&#8217;re found can help you make better choices when it comes to food.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Saturated_Fats\"><\/span><strong>Saturated Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Saturated fats get their name from the fact that they&#8217;re saturated with hydrogen atoms. This makes them solid at room temperature. Saturated fats are found in animal products, such as meat, poultry, and dairy. They&#8217;re also found in some plant-based oils, such as coconut oil and palm oil.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating too much saturated fat can raise your LDL cholesterol levels. The AHA recommends that you limit your saturated fat intake to no more than 5-6% of your total daily calories (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/01.atv.0000238352.25222.5e\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trans_Fats\"><\/span><strong>Trans Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trans fats are created when manufacturers add hydrogen to liquid oils to make them solid. This process is called hydrogenation. Trans fats are often found in processed <a href=\"https:\/\/betterme.world\/articles\/healthy-baked-chicken-wings\/\">foods<\/a>, such as cookies, crackers, and fried foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trans fats are the worst type of fat for your cholesterol levels. The AHA recommends that you limit your trans fat intake to no more than 1% of your total daily calories (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/01.atv.0000238352.25222.5e\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find the amount of saturated and trans fats in a food, check the nutrition label. The label will list the total fat content as well as the saturated and trans fat content. Other names for trans fat include partially hydrogenated vegetable oil and vegetable shortening.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Unsaturated_Fats\"><\/span><strong>Unsaturated Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unsaturated fats are either mono-unsaturated or poly-unsaturated. Mono-unsaturated fats have one double bond between carbon atoms, while poly-unsaturated fats have more than one double bond.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mono-unsaturated fats are found in olive oil, canola oil, and peanut oil. Poly-unsaturated fats are found in corn oil, soybean oil, and sunflower oil.\u00a0 Fish such as salmon, mackerel, and herring are also good sources of poly-unsaturated fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating unsaturated fats in moderation can help lower your LDL cholesterol levels. In fact, the AHA recommends that you replace saturated and trans fats with unsaturated fats (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/01.atv.0000238352.25222.5e\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-29311 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-1024x576.png\" alt=\"exercise to lower cholesterol\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Limiting_Saturated_And_Trans_Fats\"><\/span><strong>Tips For Limiting Saturated And Trans Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lower your LDL cholesterol levels, it&#8217;s important to limit your intake of saturated and trans fats. Here are some tips for reducing your saturated and trans fat intake:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose lean meats:<\/b><span style=\"font-weight: 400;\">\u00a0 When buying meat, choose lean cuts, such as chicken breast or pork loin. Trim the visible fat before cooking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose low-fat dairy products:\u00a0 <\/b><span style=\"font-weight: 400;\">When buying dairy products, choose low-fat or fat-free options, such as skim milk or fat-free yogurt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit processed foods: <\/b><span style=\"font-weight: 400;\">\u00a0Processed foods, such as cookies, crackers, and fried food, are often high in saturated and trans fats. Limiting your intake of these foods can help reduce your LDL cholesterol levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintain a whole-foods diet:<\/b><span style=\"font-weight: 400;\">\u00a0 A diet rich in whole foods, such as fruits, vegetables, and whole grains, is lower in saturated and trans fats than a diet that includes processed foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Read nutrition labels:\u00a0 <\/b><span style=\"font-weight: 400;\">Nutrition labels list the total fat content as well as the saturated and trans fat content. Checking nutrition labels can help you make better choices when it comes to food.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise can help lower LDL cholesterol levels. However, it&#8217;s only one part of a larger picture. A healthy diet and lifestyle are also important for managing cholesterol levels. If you&#8217;re concerned about your cholesterol levels, talk to your doctor. They can help you develop a plan to improve your cholesterol numbers.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1024&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cholesterol\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Your blood has two types of cholesterol: LDL, which is considered \u201cbad\u201d because it can clog your arteries and lead to heart disease and stroke. HDL, on the other hand, is considered \u201cgood\u201d cholesterol because it helps remove LDL from your body. The American Heart Association (AHA) advises people to aim for a minimum of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47646,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[117],"class_list":["post-47645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise To Lower Cholesterol: 6 Workouts That Actually Work - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 EXERCISE TO LOWER CHOLESTEROL \u27a4 includes aerobic activity, such as walking, and strength training, to help reduce LDL cholesterol levels. A healthy diet is also important for managing cholesterol.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercise To Lower Cholesterol: 6 Workouts That Actually Work\" \/>\n<meta property=\"og:description\" content=\"\u2605 EXERCISE TO LOWER CHOLESTEROL \u27a4 includes aerobic activity, such as walking, and strength training, to help reduce LDL cholesterol levels. A healthy diet is also important for managing cholesterol.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Exercise To Lower Cholesterol: 6 Workouts That Actually Work\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/\"},\"wordCount\":2063,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your blood has two types of cholesterol: LDL, which is considered \u201cbad\u201d because it can clog your arteries and lead to heart disease and stroke. HDL, on the other hand, is considered \u201cgood\u201d cholesterol because it helps remove LDL from your body. <\/span><span style=\\\"font-weight: 400;\\\">The American Heart Association (AHA) advises people to aim for a minimum of 150 minutes of moderate intensity exercise per week to lower LDL cholesterol levels, along with other lifestyle changes like eating a healthy diet (<\/span><a href=\\\"https:\/\/www.heart.org\/en\/news\/2022\/07\/25\/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). But what types of exercise are best for lowering cholesterol? <\/span><span style=\\\"font-weight: 400;\\\">How often, and how long, should you work out? Let\u2019s take a look at some of the best exercises for lowering cholesterol, according to experts. We'll also go over other ways to manage your cholesterol levels.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Does Exercise Lower Cholesterol?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">First, let's understand how fatty substances like cholesterol move through your body. Cholesterol is manufactured in the liver and gotten from <a href=\\\"https:\/\/betterme.world\/articles\/low-cholesterol-breakfast\/\\\">food<\/a>, then carried in the bloodstream by lipoproteins.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are two types of lipoproteins (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK305896\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>HDL (high-density lipoprotein):<\/b><span style=\\\"font-weight: 400;\\\"> Also known as \u201cgood\u201d cholesterol, HDL picks up excess cholesterol and returns it to the liver where it\u2019s broken down and removed from the body.<\/span><\/li>\\r\\n \\t<li s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/\",\"name\":\"Exercise To Lower Cholesterol: 6 Workouts That Actually Work - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 EXERCISE TO LOWER CHOLESTEROL \u27a4 includes aerobic activity, such as walking, and strength training, to help reduce LDL cholesterol levels. A healthy diet is also important for managing cholesterol.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Exercise To Lower Cholesterol: 6 Workouts That Actually Work\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Exercise To Lower Cholesterol: 6 Workouts That Actually Work - BetterMe","description":"\u2605 EXERCISE TO LOWER CHOLESTEROL \u27a4 includes aerobic activity, such as walking, and strength training, to help reduce LDL cholesterol levels. A healthy diet is also important for managing cholesterol.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Exercise To Lower Cholesterol: 6 Workouts That Actually Work","og_description":"\u2605 EXERCISE TO LOWER CHOLESTEROL \u27a4 includes aerobic activity, such as walking, and strength training, to help reduce LDL cholesterol levels. A healthy diet is also important for managing cholesterol.","og_url":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Exercise To Lower Cholesterol: 6 Workouts That Actually Work","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/"},"wordCount":2063,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Your blood has two types of cholesterol: LDL, which is considered \u201cbad\u201d because it can clog your arteries and lead to heart disease and stroke. HDL, on the other hand, is considered \u201cgood\u201d cholesterol because it helps remove LDL from your body. <\/span><span style=\"font-weight: 400;\">The American Heart Association (AHA) advises people to aim for a minimum of 150 minutes of moderate intensity exercise per week to lower LDL cholesterol levels, along with other lifestyle changes like eating a healthy diet (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2022\/07\/25\/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). But what types of exercise are best for lowering cholesterol? <\/span><span style=\"font-weight: 400;\">How often, and how long, should you work out? Let\u2019s take a look at some of the best exercises for lowering cholesterol, according to experts. We'll also go over other ways to manage your cholesterol levels.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Does Exercise Lower Cholesterol?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">First, let's understand how fatty substances like cholesterol move through your body. Cholesterol is manufactured in the liver and gotten from <a href=\"https:\/\/betterme.world\/articles\/low-cholesterol-breakfast\/\">food<\/a>, then carried in the bloodstream by lipoproteins.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are two types of lipoproteins (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK305896\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>HDL (high-density lipoprotein):<\/b><span style=\"font-weight: 400;\"> Also known as \u201cgood\u201d cholesterol, HDL picks up excess cholesterol and returns it to the liver where it\u2019s broken down and removed from the body.<\/span><\/li>\r\n \t<li s ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/","url":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/","name":"Exercise To Lower Cholesterol: 6 Workouts That Actually Work - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 EXERCISE TO LOWER CHOLESTEROL \u27a4 includes aerobic activity, such as walking, and strength training, to help reduce LDL cholesterol levels. A healthy diet is also important for managing cholesterol.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2078898895-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/exercise-to-lower-cholesterol\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Exercise To Lower Cholesterol: 6 Workouts That Actually Work"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47645","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=47645"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47645\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/47646"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=47645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=47645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=47645"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=47645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}