Ways and Exercises to Lower Cholesterol !!!

The best exercises to lower cholesterol are those that are most beneficial for heart health and metabolism. Some of the most beneficial types are given below:

1. Aerobic (Cardio) Exercises

Such exercises raise HDL (good cholesterol) and lower LDL (bad cholesterol):

Brisk Walking – 30–60 minutes daily can improve cholesterol levels.

Jogging or Running – More calorie-burning than walking, improves heart health.

Cycling – Cardiovascular fitness without the strain on the joints.

Swimming – Exercise that involves the whole body, raises metabolism, and lowers cholesterol.

Jump Rope – Effective way to raise heart rate and burn fat.

2. Resistance Training (Strength Training)

Builds muscle mass, which boosts fat metabolism:

Weight Lifting – Using dumbbells, barbells, or resistance bands.

Bodyweight Exercises – Push-ups, squats, lunges, and planks.

Circuit Training – A mix of strength and cardio for maximum gains.

3. High-Intensity Interval Training (HIIT)

Alternates between periods of high-intensity exercise and rest intervals.

Studies show HIIT reduces LDL and increases HDL in a few days.

4. Yoga

Certain yoga poses improve circulation and aid in cholesterol control.

Reduces stress, which can have the indirect benefit of reducing bad cholesterol.

How Much Exercise is Needed?

150 minutes of moderate-intensity exercise per week (e.g., brisk walking).

75 minutes of high-intensity activity per week (e.g., running or HIIT).

2-3 strength training sessions per week to increase metabolism.