Does exercise lower cholesterol? Here’s what you should know

If you’ve ever had your cholesterol checked and been told it’s time to make some lifestyle changes, you’re not alone. Millions of adults in the US are living with high cholesterol and one of the most common—and effective—recommendations from doctors is to get moving. But does exercise lower cholesterol?

The good news: even small steps can lead to big improvements. Whether you're walking the dog, gardening or lifting weights at the gym, regular physical activity can help bring your cholesterol numbers into a healthier range and support your heart for the long haul.

Let’s break down how exercise affects your cholesterol, the best types of workouts to try and how to get moving today for better heart health.

Does exercise lower cholesterol?

The short answer is yes. Exercise can help lower high cholesterol—especially the “bad” kind known as low-density lipoprotein (LDL).

So, how does exercise lower cholesterol? When you engage in regular physical activity, your body becomes more efficient at using fat for energy. This helps reduce the amount of LDL circulating in your bloodstream.

Lower levels of LDL mean less chance of cholesterol building up in your arteries, where it can restrict blood flow and lead to serious heart problems.

Exercise may also have a positive effect on the “good” kind of cholesterol called high-density lipoprotein (HDL). HDL works like a cleanup crew—it sweeps up excess LDL from your arteries and tissues, and transports it back to the liver, where it can be broken down and removed from the body.

Over time, this process helps prevent the buildup of plaque in the arteries, reducing your risk of atherosclerosis (narrowing and hardening of the arteries), heart disease and stroke.

Studies have shown that physically active adults tend to have healthier cholesterol profiles than those who are sedentary, even when other factors like diet and weight are taken into account.

And the potential benefits don’t stop there. Regular physical activity can also help lower blood pressure, manage weight, reduce inflammation and improve blood sugar control—all of which are key to long-term heart health.

Can exercise lower cholesterol without medication?

In many cases, exercise can make a significant impact on cholesterol levels—especially when combined with other healthy lifestyle habits to lower cholesterol like eating a balanced diet and avoiding tobacco.

That said, not everyone responds the same way. Genetics, age and underlying medical conditions can also play a role in your cholesterol levels. For some people, lifestyle changes may not be enough on their own, and medication may still be necessary.

But even then, exercise can enhance the effectiveness of cholesterol-lowering drugs and reduce your overall cardiovascular risk.

If you’ve been diagnosed with high cholesterol, talk with your doctor about what makes the most sense for you—and remember, exercise is almost always part of the solution.

Best type of exercise to lower cholesterol

When it comes to lowering cholesterol, not all exercise is created equal—but the good news is, you’ve got options. The most effective types of exercise for lowering LDL and boosting HDL are aerobic workouts, resistance training and high-intensity interval training (HIIT).

Here’s what you need to know about each type of exercise, how it boosts your heart health and simple ways to get started today.

1. Aerobic exercise

Think brisk walking, jogging, cycling, swimming or dancing. Aerobic workouts get your heart pumping and help lower LDL while increasing HDL. Aim for:

• At least 150 minutes per week of moderate-intensity aerobic activity (like walking fast enough to break a light sweat), or
• 75 minutes of vigorous activity (like running)

Even if you break it up into 10- or 15-minute blocks, it counts. The key is to keep moving regularly.

2. Resistance training

Also known as strength training, resistance training—such as lifting weights, using resistance bands or doing bodyweight exercises like push-ups—can also help reduce LDL and triglycerides while improving overall cardiovascular health. Plus, muscle burns more calories at rest than fat, which can help with weight control over time.

Try to incorporate strength training at least twice a week. If you’re just starting out, bodyweight movements or light dumbbells are a great place to begin. Start slow and work up over time as you build strength and stamina.

3. High-intensity interval training (HIIT)

If you’re short on time, opt for a high-intensity interval training workout. HIIT involves short bursts of intense activity (like sprinting or jumping jacks) followed by brief periods of rest or low-intensity recovery (like walking).

Research shows that HIIT may be especially effective in improving cholesterol levels in a shorter amount of time than traditional workouts. HIIT may also improve insulin sensitivity and blood pressure.

For example, a HIIT routine might look like:

• 30 seconds of jumping rope
• 1 minute of slow walking
• Repeat for 15–20 minutes

Be sure to warm up beforehand and talk with your doctor if you have any health concerns before starting a high-intensity routine.

Bottom line: Can exercise lower cholesterol?

It’s clear that exercise can be a powerful tool if you’re looking for ways to lower your cholesterol and support long-term health. Whether you walk, lift, swim or dance, consistent movement helps reduce harmful LDL, raise protective HDL and improve your overall cardiovascular well-being.

Be sure and talk with your doctor before starting a new workout plan, especially if you have underlying health concerns.

No matter the type of exercise you choose, the key is consistency. Choose activities you enjoy and consider inviting a friend or family member to join you—having a workout partner can help you stay motivated and make exercise more fun.

Questions about your cholesterol levels? Speak with a doctor today. Together, you can build a plan that supports your heart, your goals and your overall health.