The surprisingly simple way to improve your cholesterol

If you’ve ever been told by your doctor to “watch your cholesterol,” you’re not alone – and it’s not just routine advice. High cholesterol is strongly linked to serious health risks that include high blood pressure, heart disease and even stroke and heart attack. So keeping your cholesterol in a healthy range is one of the most important things you can do to stay protected.

For many people, the first recommendation is to adjust their diet by eating more fiber-rich foods while also cutting back on saturated fats and highly processed options. “And genetics, body weight and medications also matter,” says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University.

But what often gets overlooked is just how powerful exercise can be as well. The reality is that physical activity not only makes you look and feel better but also affects how your body manages cholesterol in ways that can make a lasting difference. Here’s what to know.

What is cholesterol?

Cholesterol is a waxy, fat-like substance your body needs to build cells, produce hormones and help with digestion. Your liver makes all the cholesterol you need, but it’s also found in many foods, especially those high in saturated fats. "Problems arise when cholesterol levels in your blood become too high," says Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics.

She explains that there are two main types of cholesterol. The first is low-density lipoprotein (LDL), often called “bad” cholesterol "because it can build up in your arteries and form plaques that restrict blood flow over time."

The second is high-density lipoprotein (HDL), known as “good” cholesterol because it helps "carry excess cholesterol out of your bloodstream and back to the liver for removal," explains Young.

Does exercise lower cholesterol?

Along with diet and sometimes medication, exercise has a direct and meaningful impact on cholesterol in several ways. One of the biggest benefits is that “regular physical activity improves how the body processes fat,” says Young.

For example, exercise helps lower triglycerides – a type of fat in your blood that your body uses for energy, but can raise your risk of heart disease when levels are too high. Exercise also helps your body use fat more efficiently as fuel.

Messer explains that exercise does this, in part, by improving how your muscles use fat for energy and by increasing enzymes that help clear fat particles from your bloodstream. It also helps your liver remove LDL (“bad”) cholesterol more effectively.

“And exercise improves insulin sensitivity, reduces belly fat and lowers inflammation – all of which also support healthier cholesterol levels,” adds Young.

While the changes in cholesterol numbers may be modest, they still matter. According to the American Heart Association, regular aerobic exercise can lower LDL cholesterol by about 3 to 6 mg/dL. That might sound small, but even these reductions can lower your risk of heart disease over time, "and exercise improves cardiovascular health in many other important ways as well,” says Messer.

How much exercise lowers cholesterol? 

When it comes to improving your cholesterol levels, consistency is what matters. “We need at least 120 minutes of exercise per week to see measurable improvements in cholesterol,” says Messer. That’s about 20 minutes of dedicated time per day.

At the same time, the type of exercise you do also matters. Activities like brisk walking, running, swimming, cycling or high-intensity interval training (HIIT) tend to have the biggest impact because "higher intensities of aerobic exercise are associated with greater improvements,” says Messer. This is largely because more intense activity helps your body burn fat more efficiently.

Strength training also plays an important role. “Resistance training can improve triglycerides, HDL levels and overall body composition,” says Young. It accomplishes this, in part, by building muscle, which increases your metabolism and supports better fat and cholesterol balance over time.

But combining both aerobic exercise and strength training will provide the best results.