Regular physical activity can lower LDL cholesterol, raise HDL cholesterol, and reduce inflammation to improve overall heart health [1, 2].
Managing cholesterol is a critical public health priority because high levels increase the risk of cardiovascular diseases, including heart attack and stroke. In the U.S., approximately 86 million people over the age of 20 deal with high cholesterol [2].
Medical experts, including doctors at the Cleveland Clinic, said that exercise improves the way the body processes fats. Specifically, physical activity enhances liver function and HDL activity, which allows the body to more efficiently remove low-density lipoprotein (LDL) from the bloodstream [1].
"Exercise helps your HDLs and liver do a better job of cleaning out the bad cholesterol from the blood flowing through your arteries and reducing inflammation," Cleveland Clinic said [1].
While different sources offer varying advice on the best type of workout, some experts said that a combination of resistance training and high-intensity interval training is more effective than cardio alone [3]. Other reports continue to list cardio as a primary tool for cholesterol management [4].
Despite the debate over specific exercise types, the impact of lifestyle changes is significant. Some data indicates that a combination of diet and exercise can reduce cholesterol by up to 25% [2]. This is particularly relevant given that nearly 11 percent of men have high total cholesterol [5].
Physicians said that the reduction of arterial inflammation is a key benefit of staying active. By improving the efficiency of the liver and the activity of "good" cholesterol, the body can better prevent the buildup of plaque in the arteries [1].
“Exercise helps your HDLs and liver do a better job of cleaning out the bad cholesterol”
The intersection of liver function and HDL activity suggests that exercise is not merely about burning calories, but about optimizing the biological mechanisms that clear lipids from the blood. As high cholesterol affects millions of U.S. adults, the shift toward combined resistance and interval training reflects a growing clinical understanding of how different metabolic stressors impact cardiovascular health.
