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Can an active person have high cholesterol?

Yes, even active people can have high cholesterol. Cholesterol levels are influenced by many factors, including diet, genetics, weight, and activity level. So even if someone exercises regularly, they may still have high cholesterol.

What causes high cholesterol in active people?

Here are some potential causes of high cholesterol in active individuals:

  • Diet – Eating a diet high in saturated fat and cholesterol can raise blood cholesterol levels.
  • Weight – Being overweight or obese increases your risk, even if you exercise.
  • Genetics – Some people inherit genes that cause high cholesterol.
  • Age – Cholesterol levels tend to rise as we get older.
  • Underactive thyroid – Hypothyroidism can reduce HDL (“good”) cholesterol.
  • Medications – Some prescription drugs may unintentionally increase cholesterol.

So despite regular physical activity, an unhealthy diet or other factors may still cause elevated cholesterol. Exercise alone is often not enough to overcome genetic and lifestyle factors.

How much exercise is needed to lower cholesterol?

Regular exercise can help raise HDL cholesterol and lower LDL cholesterol when combined with other lifestyle measures. But it takes a significant amount of exercise to produce measurable changes in cholesterol levels.

Most health organizations recommend at least 150 minutes per week of moderate exercise, such as brisk walking, or 75 minutes per week of vigorous exercise, like jogging or swimming.

For even greater effects on cholesterol, aim for 300 minutes per week of moderate activity or 150 minutes per week of vigorous activity. Combine aerobic exercise with strength training for best results.

Exercise Guidelines to Lower Cholesterol

Intensity Type of Exercise Recommended Minutes Per Week
Moderate Brisk walking, leisurely bicycling 150-300
Vigorous Jogging, swimming laps 75-150

Benefits of exercise on cholesterol levels

Regular exercise provides these key benefits that help lower cholesterol:

  • Increases HDL – Exercise raises levels of good HDL cholesterol.
  • Lowers LDL – It reduces levels of bad LDL cholesterol.
  • Reduces triglycerides – Exercise helps lower circulating blood fats called triglycerides.
  • Helps lose weight – Physical activity supports weight loss, which directly lowers cholesterol.

By burning calories and improving cardiovascular fitness, exercise makes the entire cardiovascular system function more efficiently. This provides a lasting reduction to cholesterol levels.

Cardio vs Strength Training

For reducing cholesterol, cardiovascular or aerobic exercise is particularly important. Activities like running, swimming, and cycling get your heart pumping and blood flowing.

However, strength training also offers benefits. Lifting weights and doing resistance exercises helps burn calories and has positive effects on cholesterol. Combining cardio and strength training is ideal.

Tips for active people to lower cholesterol

Here are some tips for active individuals to lower cholesterol levels further:

  • Increase cardio to an hour daily, or at least 5-6 times per week
  • Incorporate HIIT (high intensity interval training) 1-2 times per week
  • Lift weights 2-3 times a week for muscle building
  • Target exercises that use large muscle groups, like legs
  • Focus on compound lifts like squats, deadlifts, and push-ups
  • Reduce intake of saturated fat, trans fat, and cholesterol
  • Eat more vegetables, fruits, whole grains and plant proteins
  • Reach or maintain a healthy body weight
  • Limit alcohol to 1 drink per day maximum
  • Quit smoking and vaping, which lower good HDL

Foods to help lower cholesterol

Diet is crucial for controlling cholesterol. Try incorporating more of these foods:

  • Oats, barley and other whole grains
  • Beans, lentils, peas and soy
  • Nuts like almonds, walnuts and pistachios
  • Seeds such as flaxseed and chia
  • Fatty fish like salmon, mackerel and sardines
  • Avocados
  • Olives and olive oil
  • Fresh fruits like apples, berries and citrus
  • Vegetables including broccoli, carrots and spinach
  • Garlic

These foods are rich in fiber, unsaturated fats, plant sterols and other compounds that help reduce cholesterol absorption or inflammation, which lowers cardiovascular disease risk.

Foods to avoid to lower cholesterol

Limit foods that raise cholesterol like:

  • Fatty and processed meats like bacon and sausages
  • Full-fat dairy products like cheese and butter
  • Fried foods and takeout items
  • Baked goods and desserts with trans fats
  • White bread, pasta, rice and baked goods
  • Snack foods like chips, crackers and cookies
  • Palm and coconut oil
  • Sugary foods and beverages

These foods are high in saturated fat, trans fat, cholesterol, sodium, sugar and refined carbs – all things that raise cholesterol and heart disease risk.

When medication may be needed

In addition to diet and exercise, your doctor may prescribe cholesterol-lowering medication if:

  • LDL is 190 mg/dL or higher
  • LDL remains above 115-130 mg/dL despite lifestyle changes
  • You have heart disease or type 2 diabetes
  • You have an elevated 10-year risk for heart attack or stroke

Statins are usually the first medication recommended to lower LDL cholesterol. Other options are cholesterol absorption inhibitors, bile acid resins, fibrates and PCSK9 inhibitors.

Common Cholesterol Medications

Drug Class Examples How They Work
Statins Atorvastatin, rosuvastatin, simvastatin Reduce cholesterol production by liver
Cholesterol absorption inhibitors Ezetimibe Prevent cholesterol absorption from diet
PCSK9 inhibitors Evolocumab, alirocumab Increase LDL receptor activity

Lifestyle changes should come first

Before starting medications, your doctor will likely recommend trying intensive lifestyle modifications for 3-6 months to lower cholesterol naturally. This may include:

  • Exercising for 30-60 minutes most days
  • Eating a diet rich in vegetables, fruits, whole grains, legumes and lean proteins
  • Losing weight if overweight or obese
  • Quitting smoking and limiting alcohol intake
  • Reducing stress through yoga, meditation or other relaxation practices

If cholesterol remains high after making major lifestyle changes, cholesterol-lowering medications are very effective when combined with healthy habits.

Takeaway messages on active people and high cholesterol

  • Active people can still have high cholesterol due to diet, weight, genetics and other factors.
  • Aim for 150-300 minutes per week of moderate exercise or 75-150 minutes of vigorous exercise.
  • Aerobic cardio exercise helps raise good HDL and lower bad LDL cholesterol.
  • Strength training provides additional benefits for controlling cholesterol.
  • Follow a heart-healthy diet low in saturated fat, trans fat and cholesterol.
  • Medication may be needed in addition to lifestyle changes for very high cholesterol.

Conclusion

Leading an active lifestyle is important, but often not enough on its own to lower elevated cholesterol levels. Even regular exercisers must pay attention to diet, weight, genetics, and medical risk factors. Combining frequent exercise with healthy eating habits provides the best defense against developing high cholesterol. With persistence and the right lifestyle approach, active people can achieve optimal cholesterol levels and maintain a healthy heart.