ESPThe best exercises to lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol are consistent, moderate-to-vigorous aerobic activities like brisk walking, cycling, swimming, and running. Experts recommend at least 150 minutes of moderate-intensity cardio per week, paired with twice-weekly strength training, to effectively manage cholesterol. Consistency over Intensity: Even 10- or 15-minute blocks throughout the day help if done daily.
Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Combining aerobic exercise with strength training provides the best results for lipid profiles. While exercise significantly raises HDL (good cholesterol), combining it with a healthy diet is necessary for maximum LDL reduction.
Top Exercises to Lower Cholesterol
• Brisk Walking: The most accessible, effective, and low-impact option to get your heart rate up.
• Cycling: Excellent for cardiovascular health without putting stress on joints.
• Swimming: A full-body, low-impact, high-intensity workout.
• High-Intensity Interval Training (HIIT): Short bursts of intense activity, which are particularly effective for improving cholesterol levels.
• Resistance/Strength Training: Using resistance bands, dumbbells, or bodyweight (squats, pushups) at least twice a week reduces LDL and triglycerides.
