The Best Exercises to Lower Cholesterol
Some research suggests that regular exercise may be important for increasing HDL cholesterol levels. This means it's worth incorporating more physical activity into your day, in any way possible.

You can try incorporating exercise in any way you can. Here are some examples:

• Walking during your lunch break
• Choosing the stairs
• Getting up to answer calls
• Keeping a jump rope at your desk

1. Go for a run
If your joints are in good condition and you enjoy running, you're in luck. It's an excellent exercise for lowering cholesterol and managing weight.

Don't think you have to run. A light jog of a few miles can give you the desired results.

2. Brisk walk
There's long been debate about whether walking is as effective as running for cardiovascular health. Frequent walking can be a much better form of exercise for protecting joint health, especially as we age.

Running takes less time to burn calories, but if you burn the same amount of calories at the end of your workout by walking instead of running, you'll expend the same amount of energy.

3. Bike to work or just for fun
Biking uses about the same amount of energy as jogging, but it's less stressful on the joints. This is important for many people as they age.

Hips and knees are vulnerable to arthritis, and we all need to take care of them. If you start to experience pain in these joints, it might be better to opt for cycling instead of running.

4. Swim in a pool
Swimming is probably the most joint-friendly aerobic exercise.

In a 2021 study, researchers analyzed the effect of swimming on people with type 2 diabetes and hypertension in the West Bank. They found that swimming regularly for four months improved:

• total cholesterol
• HDL cholesterol levels
• LDL cholesterol levels
• triglycerides
• blood sugar
• blood pressure
• body mass index
• body fat percentage

5. Lift weights
Aerobic exercise is the most commonly recommended type of exercise to reduce the risk of heart disease, but that doesn't mean other forms of exercise aren't beneficial for those with high cholesterol.

However, some research suggests that resistance training is also extremely beneficial for those with high cholesterol.

6. Practice some yoga poses
After all this talk about aerobic exercise and weight lifting, it may seem strange that yoga appears on the list. After all, yoga is primarily stretching, right?

However, studies indicate that yoga can reduce the risk of heart disease and, in some cases, directly affect cholesterol levels.

7. Quitting Smoking
Quitting smoking improves HDL cholesterol levels. The benefits are quickly noticeable:

Within 20 minutes of quitting smoking, blood pressure and heart rate recover from the cigarette-induced spike.
Three months after quitting smoking, blood circulation and lung function begin to improve.
One year after quitting smoking, the risk of heart disease is reduced by half compared to that of a smoker.

8. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) consists of short bursts of intense exercise alternating with periods of low-intensity exercise or rest.

Established research supports HIIT for heart health. HIIT also has the potential to improve total cholesterol. In a study comparing HIIT participants to those who exercised regularly or were sedentary, the HIIT group showed significantly lower levels of:

• LDL cholesterol
• Total cholesterol

There is also evidence that, in men, HIIT can slow the decline in HDL cholesterol that occurs with age. This is based on the results of a five-year study that compared the cholesterol of people who performed HIIT with that of people who exercised but did not perform HIIT.

How to Lower Cholesterol Through Diet
The USDA has developed a guide for adults and children called "MyPlate" to replace the outdated "food pyramid." The MyPlate approach includes five food groups in fixed proportions: fruits, vegetables, protein, grains, and dairy.

The plate is divided into sections:

• Vegetables: 40% of the plate
• Protein: 20% of the plate
• Grains: 30% of the plate
• Fruit: 10% of the plate
• Dairy: a small container of yogurt or a glass of skim milk

Dividing the plate this way makes it easier to understand the types and quantities of foods to include in each meal for a balanced diet. This meal plan can also help people with high cholesterol maintain a healthy diet without excess fat.

How to Start an Exercise Program to Lower Cholesterol
Always consult your doctor before starting an exercise program, especially if high cholesterol increases your immediate risk of heart disease or stroke.

If you experience chest pain, shortness of breath, dizziness, or lightheadedness while exercising, stop immediately.

Start slowly. If you're new to an exercise program, start small and gradually increase your workout. Do it slowly, all the way through. Start with 15 minutes of exercise and then increase to at least 30 minutes a day.

Stay hydrated. Drink water when you're thirsty, and remember that in hot or humid conditions, you may need to drink even more water to stay hydrated.

Be comfortable. Wear sneakers or lace-up flats with good support.

Be consistent. Integrate regular exercise into your healthy lifestyle and try to do it at the same time every day to make it a habit.

Stay motivated. Invite family and friends to join you to stay motivated and healthy. This can also help them start or continue their journey.

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