Veggie Blog

Exercise and cholesterol: how physical activity helps

Cholesterol is a substance found in every human body. It is one of the many things the body produces in order to function properly.

Unfortunately, a diet high in sugar, saturated fat and alcohol can do more harm than good. Over time it raises the risk of high blood pressure, diabetes, heart attack and stroke.

The good news is that there are ways to prevent this before it happens. It takes some effort and hard work, especially as the body becomes less forgiving with age.

Why exercise helps

Along with eating less and improving your diet, exercise is one of the most effective ways to improve your cholesterol. Regular activity raises your heart rate, helps with weight control, raises HDL (the good cholesterol) and can modestly lower LDL and triglycerides.

Getting started safely

Those who have not exercised before should first talk to a doctor to find out what is safe. People with a heart condition may not be able to do strenuous exercise and may need low-impact activities such as walking, stretching or light weights.

If the doctor says the patient can do more intense exercise, options include running, swimming, aerobics and cycling. The right type of activity depends on several factors, not only medical history, but also gender, age and weight.

The doctor can recommend an activity, and the person can pass this on to a fitness instructor so they know what is safe. From there, an exercise program can be made, and all the patient has to do is follow it.

After a month or two, there are often improvements in good and bad cholesterol levels, as well as some weight loss.

Exercise works best together with a healthy diet, and it does not replace medication. If your doctor has prescribed a cholesterol-lowering drug, keep taking it and ask before making changes; for many people, medicine and exercise work together to lower cholesterol.

Easy ways to be more active

If you do not have time to go to a gym, there are other ways to work your muscles and raise your heart rate. For starters, you can go for a brisk walk early in the morning or before work.

Some companies and hospitals encourage people to walk up one or two flights of stairs instead of taking the elevator. If your workplace has a big parking lot, you can park a little further from the door and walk the extra distance.

During any exercise, it is best to drink plenty of water. This prevents dehydration, which can lead to exhaustion. Instead of going to the fountain every few minutes, bring a water bottle.

This saves time and lets you keep pace with the group activity or the work you are doing on the machine.

Someone once said that health is wealth. By exercising, you can improve your cholesterol and lower your risk of heart disease, unlike those who know the dangers but never make any lifestyle changes.

A good diet can lower cholesterol

Take James, a father of two, who went for a routine medical check-up. He exercised moderately and loved to eat, but everything was about to change when his results came back.

What did the results show?

His LDL cholesterol, the type often called “bad” cholesterol, was well above the recommended level. The doctor said that if nothing changed, James could soon suffer from high blood pressure, a heart attack or a stroke. As a father of two, he took the warning very seriously, because he wanted to keep providing for his family.

What did the doctor change?

James had been exercising twice a week, and the doctor advised him to do more. He started exercising four times a week and added other activities to help lower his cholesterol. Health authorities recommend at least 150 minutes of moderate activity a week for adults.

The doctor also pointed out that there is no use in exercising more if what you eat does not change, because the food you burn off is just replaced by the next meal. James was referred to a dietitian, who went through his usual foods with him. The ones that were high in saturated fat were set aside and replaced with healthier choices.

What did a day of eating look like?

The plan looked simple. James would eat food that was low in saturated fat and no longer rich in refined carbohydrates.

Breakfast: Because his LDL was high, the dietitian suggested egg whites instead of whole eggs, unsweetened tea in place of his morning coffee, and cereal with fat-free milk when he ate with the kids.

Lunch: Skinless chicken or a small portion of lean meat with plenty of vegetables and side dishes. Vegetarians can swap in beans, lentils or tofu.

Snack: It takes time to adjust, and anyone new to this will feel hungry in the late afternoon. Carrot sticks or an apple are a much better choice than a donut that is full of sugar. Instead of cola, he drank water or an unsweetened drink.

Dinner: Fish, or pasta with vegetables on the side. There was no need to fill up, since he would be sleeping for the next six to eight hours.

Alcohol: James gave up beer. A small glass of wine with dinner may be acceptable for people who already drink and whose doctor agrees, but if you do not drink, do not start.

James also learned to make good choices when eating out or at gatherings. For someone at risk of heart disease or high blood pressure, there is no room for slipping, and the whole family benefited from the change.

What was the result?

At the follow-up check-up, James’s cholesterol had improved, with his LDL much lower than before. The plan he chose is only one of many. It can take some time to find the right one, but lowering your cholesterol is well worth the effort.

What can you learn from his story?

The American Heart Association recommends that people with high LDL cholesterol limit saturated fat to less than 6% of their calories, which means about 13 grams a day on a 2,000-calorie diet. Swap butter, full-fat cheese and fatty meat for olive oil, nuts, beans and oats, and have your cholesterol checked again to see the effect. Read more in our posts on how to lower cholesterol through diet, a diet to lower cholesterol, eating to lower cholesterol with oats, fruit, beans and healthy fats, and exercise and cholesterol.