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What Is Cholesterol?

Cholesterol is a waxy, fat-like substance in your blood that is naturally produced by your liver. It plays an important role in keeping your body healthy, but too much of certain types of cholesterol can affect your heart health. There are two main types to understand: high-density lipoprotein (HDL), often referred to as “good” cholesterol, and low-density lipoprotein (LDL), commonly known as “bad” cholesterol. While HDL helps remove excess cholesterol from your bloodstream, high levels of LDL can contribute to plaque buildup in your arteries, increasing your risk of heart disease.

Get Moving for Your Heart

You may be wondering: How does exercise affect your cholesterol? Regular physical activity does more than strengthen your muscles. It can also improve cholesterol levels and support your overall heart health. Consistent exercise can help lower LDL cholesterol while increasing HDL cholesterol. As we recognize National Healthy Lifestyle Month this November, it’s a great opportunity to focus on small lifestyle changes, including regular movement, that can benefit your heart. When you make physical activity a habit, your heart will thank you!

Find What Moves You

Now you may be wondering: What types of movement should I try? Three great forms of exercise to incorporate into your routine for better cholesterol management are aerobic exercise, resistance training, and high-intensity interval training (HIIT). Each offers different benefits and provides opportunities to find activities that work for your lifestyle.

Aerobic Exercise

Aerobic exercise keeps your heart working through continuous, rhythmic movement. Activities can include walking, dancing, cycling, or using an elliptical machine. The goal is to get your heart rate up and keep your body moving! Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week to support their overall health.

Resistance Training

Resistance, or strength, training challenges your muscles to work against resistance. Whether you’re lifting weights, using gym equipment, or completing bodyweight exercises, strength training can complement your aerobic routine and support your cardiovascular health. Start at your own pace and gradually increase the resistance as your strength improves.

High-Intensity Interval Training

HIIT involves alternating short periods of high-intensity movement with periods of lower-intensity activity or rest. This might look like sprinting or performing jump squats followed by a light jog or walking. These intervals allow your heart rate to rise and recover throughout the workout. HIIT can be a great way to incorporate both challenging movement and recovery into your exercise routine.

Make Movement a Habit

Every step you take toward becoming and staying active is a step toward a healthier heart. Improving your heart health doesn’t have to involve drastic changes; even small, consistent choices can make a difference. Go for a walk, lift some weights, or try a HIIT class. There are plenty of ways to stay active and support your cardiovascular health. As we head into the holiday season, November is a great time to build healthy habits that you can carry with you throughout the year. Your health journey is your own, so find the movement you enjoy and make it a part of your routine!

Written by GUADS intern Ava with contributions from bswhealth.com