5 Exercises That Can Help Lower Your Cholesterol Naturally

Engaging in moderate to high-intensity cardio or resistance training can help lower high cholesterol levels.

1. Running

High-intensity aerobic exercise (cardio) can reduce low-density lipoprotein (LDL) or “bad” cholesterol that clogs your arteries.

Running is an excellent example of aerobic exercise because it increases your heart and breathing rate. You can adjust the intensity by running at the speed or distance that works best for you.

Running doesn’t simply lower your cholesterol, though. Research has found that marathon runners tend to have higher high-density lipoprotein (HDL) cholesterol, the “good” cholesterol that clears out LDL cholesterol.

You don’t need to run marathons to improve your cholesterol, though. Start at your current fitness level and combine running with other cholesterol-lowering exercises.

2. High-Intensity Interval Training (HIIT)

High intensity interval training (HIIT) involves short bursts of vigorous exercise, alternated with periods of lower intensity exercise or rest.

Well-established research supports HIIT for heart health. HIIT also has the potential to improve overall cholesterol. In one study that compared people who did HIIT to people who were sedentary or did continuous exercise, the HIIT group had significantly lower:

• LDL cholesterol
• Total cholesterol

There is also evidence that, for men, HIIT can slow the reduction of HDL cholesterol that happens as you age. This is based on results from a five-year study that compared the cholesterol of people who did HIIT to people who exercised but did not do HIIT.

3. Biking

Biking (whether on streets, trails, or a stationary bike) can improve your overall cholesterol profile. In a study that compared recreational cyclists to non-cyclists, the cyclist group had a significantly better cholesterol profile.

Riding a stationary bike has also been shown to improve cholesterol by lowering LDL, triglycerides, and total cholesterol.

Similarly to running, you can adjust the intensity of your cycling:

• Moderate intensity: Cycling slower than 10 miles per hour.
• High intensity: Cycling 10 miles per hour or faster.

Both moderate-intensity and high-intensity exercise can lower cholesterol.

4. Jump Rope

Jumping rope isn’t just a playground game for kids. It is a challenging, high-intensity exercise that increases your heart rate and can help improve your cholesterol profile.

A study found that jumping rope for eight weeks, combined with a calorie-restricted diet, significantly lowered LDL cholesterol.

Regular jump roping can also improve cardiovascular endurance, help you lose weight, lower your blood pressure, improve coordination, and more.

5. Weight Lifting

Weight lifting, also called resistance or strength training, can benefit your cholesterol in the following ways:

• Lower LDL cholesterol
• Raise HDL cholesterol
• Lower triglycerides
• Lower total cholesterol

In general, the effect of weight lifting on cholesterol is slight, but still notable; it is more impactful for older adults than people under 40.

You can use body weight, dumbbells, barbells, machines, or resistance bands during your weight lifting to provide resistance. Working against this resistance is what will help build your muscles. Some weight lifting exercises to try include:

• Bench press
• Bicep curls
• Deadlifts
• Lat pull downs
• Lunges
• Squats

How Often Should You Exercise to Lower Cholesterol?

The exercises above can help you lower your cholesterol, but only if you do them regularly. The American Heart Association recommends that adults get the following amount of exercise per week:

• Muscle-strengthening exercise, two or more times per week, and
• 150 to 300 minutes of moderate-intensity physical activity, or
• 75 to 150 minutes of high-intensity physical activity

You can spread that exercise out across the week in any duration that works for you. For example, you could do 30-minute workouts five days a week, or 1-hour workouts three days a week. Exercising more than the suggestions above is associated with even greater health benefits.

Other Ways to Lower Cholesterol Naturally

Beyond exercise, you can make other lifestyle changes to lower your cholesterol without medication (or in addition to medication). These include:

• Eat whole foods: Incorporate various whole foods in your diet, like vegetables, fruits, grains, nuts, and legumes. When eating meat, opt for fish and seafood.
• Avoid processed foods and red meat: Cut back on sugary, salty, and highly processed foods. Avoiding red meat, which contains cholesterol, can also help.
• Avoid saturated fats: Eating too much saturated fat, which is found in dairy products like butter, can raise your cholesterol. Opt for healthy unsaturated fats, such as avocado, olive oil, and fish.
• Quit smoking: If you smoke, aim to quit. Smoking raises your risk of heart disease, and can reduce your “good cholesterol,” so that the “bad cholesterol” isn’t cleared out as effectively.

When Should You Consider Medication?

Treating mild or moderately high cholesterol with lifestyle changes, like exercise, is completely acceptable and even recommended as the first-line treatment.

However, when your cholesterol reaches the following levels, healthcare professionals typically recommend taking medication alongside lifestyle changes:

• Your LDL cholesterol is equal to or greater than 190
• You are between 40 and 75 with LDL cholesterol equal to or greater than 70, and you have also been diagnosed with diabetes.
• You have been diagnosed with atherosclerotic cardiovascular disease.