NHS experts have shared some simple exercises to try that could help lower potentially dangerous cholesterol levels. According to the health body, taking part in at least 150 minutes of physical activity a week is one way to improve your cholesterol.
High cholesterol, which is also known as hypercholesterolemia, is a serious issue in the UK, with an estimated two out of five adults believed to be living with the condition – many of whom may be unaware. It occurs when there’s an excess of cholesterol – a fatty, waxy substance – in your bloodstream.
Over time, this can lead to blockages and significantly increase the risk of medical emergencies such as heart attacks and strokes. One of the primary causes of high cholesterol is an unhealthy diet, especially one rich in saturated fat.
Therefore, many health bodies suggest reducing your intake of saturated fat as one way to bring down your cholesterol. But diet is not the only way to have an impact.
As part of its advice on how to bring down your cholesterol levels without the need for drugs, the NHS recommends three types of exercise when starting out that could work. These are walking, swimming and cycling.
If you choose to take up walking, the health body says you need to walk “fast enough so your heart starts beating faster”. It explains: “Aim to do at least 150 minutes (2.5 hours) of exercise a week.
“Try a few different exercises to find something you like doing. You’re more likely to keep doing it if you enjoy it.”
This advice is backed by research, including a review published in the journal of Heart and Circulatory Physiology, which showed regular physical exercise decreases “bad” cholesterol (non-HDL cholesterol) levels in the blood and increases “good” cholesterol (HDL cholesterol) levels. Researchers said it does this by stimulating the body to move bad cholesterol to your liver so it can be removed from the body.
And a separate study funded by the British Heart Foundation (BHF) from this year found that the more active you are the more saturated fat your muscles use for energy. The BHF said: “This means there is less saturated fat circulating in the body, which lowers your non-HDL cholesterol levels.
“Scientists think exercise can increase the heart muscle’s ability to breakdown lipids too. All these processes help prevent fatty plaques from forming on artery walls, reducing the risk of a heart attack or stroke.”
As a rough guide, healthy total cholesterol are typically classed as below 5mmol/L. And you want your non-HDL cholesterol levels to be below 4mmol/L. If you are concerned about your cholesterol levels you should speak to your doctor.