High cholesterol is a common health concern that can increase the risk of heart disease and stroke.

While medication can help lower cholesterol levels, incorporating regular exercise into your routine can have a powerful impact on your overall cholesterol profile. Physical activity can raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and lower low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

Here are 10 effective exercises to naturally lower cholesterol:.

1. Cardiovascular Exercise

Engaging in cardiovascular exercises, such as brisk walking, jogging, swimming, or cycling, can help increase HDL cholesterol and lower LDL cholesterol.

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week.

2. High-Intensity Interval Training (HIIT)

HIIT workouts involve alternating short bursts of intense exercise with brief recovery periods. This type of training has been shown to significantly improve cholesterol levels.

Consider incorporating exercises like sprinting, jumping jacks, or burpees into your routine.

3. Resistance Training

Strength training exercises not only help build muscle mass but can also improve cholesterol profiles.

Include exercises such as weightlifting, bodyweight exercises, or using resistance bands, focusing on all major muscle groups, at least two days a week.

4. Yoga

Yoga combines physical poses, breathing techniques, and meditation. Studies have found that regular yoga practice can lower LDL cholesterol levels and increase HDL cholesterol.

Consider joining a yoga class or following online tutorials to incorporate this exercise into your routine.

5. Pilates

Pilates focuses on core strength, flexibility, and overall body conditioning through precise movements. Regular practice of Pilates can improve cholesterol levels and promote cardiovascular health.

Look for Pilates classes in your area or try guided workouts at home.

6. Cycling

Whether indoor or outdoor, cycling is a low-impact exercise that can effectively lower cholesterol levels. Incorporate cycling into your routine by using a stationary bike or exploring scenic bicycle routes outdoors.

Aim for at least 30 minutes of cycling most days of the week.

7. Swimming

Swimming is a fantastic full-body workout that can improve cardiovascular fitness and lower cholesterol levels. Consider joining a local swimming club or visiting a nearby pool regularly to benefit from this low-impact exercise.

8. Jumping Rope

Jumping rope is a simple yet effective exercise that can be done virtually anywhere. It elevates heart rate and can aid in reducing cholesterol levels.

Incorporate jumping rope into your routine by starting with short intervals and gradually increasing your endurance.

9. Hiking

Exploring the great outdoors through hiking is not only an enjoyable activity but also an excellent way to lower cholesterol naturally. Find scenic trails near you and aim for regular hiking sessions of moderate to vigorous intensity.

10. Tai Chi

Tai Chi is a Chinese martial art that combines slow, deliberate movements with deep breathing and relaxation techniques. Regular practice of Tai Chi has been shown to improve cholesterol levels and reduce stress.

Look for local Tai Chi classes or follow online tutorials at home.