Proven Workouts That Help Cut Cholesterol

When it comes to lowering your cholesterol, medication isn't your only option. Regular physical activity both cardio and strength training can significantly improve your cholesterol profile and support a healthy heart. In fact, the right exercises can help reduce harmful LDL ("bad") cholesterol while increasing HDL ("good") cholesterol, potentially cutting your risk of heart disease.

Here are five expert-backed exercises that have been shown to help naturally lower cholesterol when practiced consistently.

1. Running

Running is one of the most effective forms of high-intensity aerobic exercise. It increases your heart rate, improves circulation, and helps decrease LDL cholesterol levels. Bonus: it may also boost HDL cholesterol, helping your body clear out the bad stuff more efficiently.

• A study published in Archives of Internal Medicine found that marathon runners had significantly higher HDL levels than non-runners.

• You don’t need to be a marathoner just 30 minutes of jogging 3–5 times per week can support your heart health.

2. High-Intensity Interval Training (HIIT)

HIIT involves alternating between short bursts of intense activity and periods of rest or lower intensity movement. Think: sprinting for 30 seconds, walking for 90, then repeating.

• A 2020 review in Sports Medicine concluded that HIIT improves total cholesterol, LDL, and triglycerides.

• A five-year study found that HIIT may also slow the decline in HDL that occurs naturally with age, especially in men.

HIIT is efficient you can often get a powerful workout in under 30 minutes and ideal for busy schedules.

3. Biking

Whether outdoors or on a stationary bike, cycling is another cholesterol-lowering powerhouse. It's low-impact on the joints but highly effective at boosting your cardiovascular health.

• Recreational cyclists have significantly better cholesterol profiles than sedentary individuals.

• Studies show that both moderate (under 10 mph) and vigorous (10+ mph) cycling can lower LDL and total cholesterol while raising HDL.

Aim for at least 150 minutes per week to reap the benefits.

4. Jump Rope

Jumping rope isn’t just child’s play it’s a challenging cardiovascular workout that improves endurance and burns calories fast.

• A study published in the Journal of Sports Medicine and Physical Fitness found that eight weeks of jump rope combined with calorie control significantly reduced LDL cholesterol.

• It's also effective for weight loss, blood pressure control, and coordination.

Start with 1- to 2-minute intervals, building up to 10-15 minutes total per session.

5. Weight Lifting

Resistance training (also called strength training) helps your body build lean muscle mass, which in turn helps burn fat and improve metabolic function.

• Weight lifting can lower total cholesterol and triglycerides, while slightly increasing HDL.

• The benefits are especially pronounced in adults over 40.

Try to include strength training twice a week, using dumbbells, resistance bands, or your own body weight (think lunges, squats, and push-ups).

How Much Exercise Is Enough?

The American Heart Association recommends:

• 150–300 minutes of moderate-intensity exercise per week, or

• 75–150 minutes of vigorous-intensity exercise per week

• Plus, two or more days of muscle-strengthening activities

This can be broken up however works best for your schedule. Even 30 minutes a day, five days a week can make a lasting impact on your cholesterol and overall heart health.

Other Ways to Lower Cholesterol Naturally

Exercise works best when paired with other heart-healthy lifestyle choices:

• Eat whole foods: Focus on vegetables, legumes, whole grains, fruits, nuts, and lean proteins.

• Avoid trans fats and excess saturated fats: Swap butter for olive oil and limit red meats.

• Cut back on processed foods: Especially those high in sodium and added sugars.

• Quit smoking: Tobacco use lowers HDL cholesterol and damages blood vessels.

When to Consider Medication

While lifestyle changes can be highly effective, some people may still need medication. Talk to your healthcare provider if:

• Your LDL cholesterol is 190 mg/dL or higher

• You’re 40 to 75 with LDL above 70 mg/dL and have diabetes

• You’ve been diagnosed with cardiovascular disease

The good news? A heart-healthy lifestyle including these five exercises can make any treatment plan more effective.

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