What’s your Action Plan for High Cholesterol?

Did you know that 105 million Americans have high cholesterol? That’s almost 50% of the adult population in the United States. (5) September is National Cholesterol Education Month. We have spoken about this topic before and it is important to revisit the topic so we can continue raising awareness. In a past blogpost we talk all about cholesterol which you can read here. In this post, we focus on the importance of exercise and how it can help develop a healthier blood cholesterol and lipid profile.

Cholesterol is one of the factors in determining your risk for cardiovascular disease. We know that reducing your cholesterol will lower the likelihood of developing heart disease and this can be done by developing a healthy lifestyle.

Cholesterol is a soft oily substance called a fat or lipid. In moderate amounts, it is essential and is incorporated in all cell walls and membranes. Cholesterol comes from two sources- your liver and from the foods you eat. You can find cholesterol in meat, egg yolks and dairy products but not in fruits, vegetables or any other plant based food.

While cholesterol is needed for certain functions in your body, only a certain amount is needed and anything additional is where we see the risks.

Cholesterol by the numbers:

Total Cholesterol– (TC)- should not exceed 200 mg

High Density Levels– (HDL)- known as the good cholesterol, carries cholesterol away from the heart and into the liver where it is purged from the body. This number should be between 35-60mg

Low Density Levels-( LDL)- known as the bad cholesterol, can build up on walls of arteries, narrowing passageways and increasing the chance of stroke or heart attack. This number should stay below 100 mg

Triglycerides– Cholesterol is manufactured by the liver and can be influenced by fat in the diet, which appears in the blood as triglycerides (TGs). TGs alone are a risk factor for cardiovascular disease. This number should stay below 150 mg

It is important to realize that exercise, along with healthy changes to your diet, are the first things that should be the first option for cholesterol maintenance. Exercise raises (HDL) cholesterol and lowers (LDL). This combination will decrease the amount of harmful plaques that can buildup on your artery walls and keep blood flowing smoothly. (4)

There has been a lot of research done to show that exercise has effectively decreased or maintained TC while decreasing LDL.

Let’s take a closer look at what the research found:

8-percent decrease in TC and slightly increased HDL after just four weeks of moderate-intensity (75 percent of maximum heart rate) jogging.
Cholesterol changes occurred in just 20 exercise sessions of 30 minutes each.
The greatest cholesterol improvements occur with inactive people who lose weight, indicating that weight management and weight loss are important for improving cholesterol. (1)

Research shows a combination of resistance training and aerobic exercise is important for cholesterol changes.

Resistance training typically does not change TC levels, but slightly increases HDL.
Resistance training plays an important role with weight management and body composition, especially when combined with aerobic exercise.
HDL tends to respond positively to higher intensities of exercise more than low intensities. All forms of aerobic exercise have potential to create positive changes in cholesterols. (1)

A study performed by Duke University and published in the New England Journal of Medicine, shows that exercise has a positive effect on the number and size of the particles that carry cholesterol through the bloodstream. It showed that increasing amounts of exercise increased the size of the particles carrying both the good and the bad cholesterol and found that some exercise is better than no exercise, and conversely, those patients in the control group who did not exercise actually showed worsening cholesterol levels. (2)

When beginning an exercise program to control your cholesterol levels, here are some guidelines to follow:

Start with a visit to your doctor. They can assess your cholesterol levels with a blood test and can help determine risk for cardiovascular disease.
Aim to be physically active for 30 minutes or longer on most, if not all days of the week. Research has shown that it is the duration and not the type of exercise that improves your cholesterol levels. (5)
Choose exercises that get your heart rate up, and leave you slightly winded while still being able to talk.
Combine at least 2 days of resistance training with cardiovascular exercise.

These guidelines are an effective way to providing many benefits to your health including your cholesterol. When lifestyle changes are adopted, cholesterol levels have a better ability to be lowered and maintained and risk for cardiovascular and other diseases decrease. Improved fitness and quality and duration of life increase dramatically. Have any questions on how to start or maintain an exercise program? Get in touch with us!

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