An elevated level of LDL-cholesterol is a risk factor for heart disease. In contrast, HDL-cholesterol is referred to as the “good cholesterol” because it helps to ferry cholesterol back to the liver where it can be broke down and eliminated from the body so that it can’t deposit on the walls of arteries. Not surprisingly, many people are focused on lowering their LDL levels and raising levels of HDL, the healthy form of cholesterol. Can exercise help?
Exercise and Cholesterol: How Does Working Out Alter Lipid Levels?
The bad news is exercise doesn’t significantly reduce levels of LDL-cholesterol, the kind that increases the risk of heart disease when it’s too high. On the other hand, regular physical exercise can raise levels of HDL, the form of blood lipid that lowers the risk of coronary artery disease. This is one of the ways in which exercise reduces heart disease risk.
What Type of Exercise is Best for Raising Levels of HDL?
Aerobic exercise is best for boosting levels of HDL. Most research suggests that resistance training has little benefit on HDL levels. To have an effect on HDL, a man would need to work out regularly at an intensity of 75% of their maximum heart rate or greater. For most men, this would be the equivalent of running at a 10-minute mile pace or greater.
As far as the amount of exercise men need to raise their HDL, the minimum threshold seems to be running at least 8 miles per week, and it may take up to 9 months to see significant increases in HDL levels. A greater volume of exercise seems to boost HDL levels more than less frequent training.
To get the benefits of a higher HDL, women need to work out at a moderate intensity of between 60 and 70% of their maximum heart rate. This can be achieved by taking a brisk walk most days of the week. Even low-intensity exercise has some benefit for raising HDL levels in women who exercise frequently. As in men, greater volumes of exercise seem to improve HDL levels more.
In general, exercise volume is more important than exercise intensity when it comes to raising HDL cholesterol levels. In contrast, exercise intensity counts more for lowering blood pressure and conditioning the heart muscle itself.
The Bottom Line?
Exercise does have favorable effects on blood lipids but primarily by increasing levels of HDL cholesterol. This is important since raising HDL levels may be more important for heart disease prevention than lowering levels of LDL. Exercise is one of the best ways to do that.
So, now there’s one more reason to work out. It helps to increase levels of the good form of cholesterol that protects against heart disease. That’s in addition to all of the other health benefits of a good workout. Keep on exercising. It’s one of the best things you can do for yourself.
References:
Idea Health and Fitness. “A Review of the Impact of Exercise on Cholesterol Levels”
Exercise Physiology. Fifth edition. McArdle, Katch, and Katch. 2001.
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