Can physical activity lower cholesterol?

Published: 16 October 2026

Moving your body is an important way to reduce your risk of high cholesterol and your risk of heart disease.

Cholesterol is a fatty substance in your blood. Your liver makes most of it and you also get some from foods you eat.  

Your body needs small amounts of cholesterol to build cells, make hormones and help with digestion.  

However, too much can build up in your arteries and raise your risk of heart attack and/or stroke. 

The good news? Moving your body regularly is one of the most powerful tools you have to improve your cholesterol levels. 

When you exercise, your body gets better at clearing out excess cholesterol from your bloodstream, keeping your arteries cleaner and your heart healthier.

What is cholesterol?

There are two main types of cholesterol: 

• low-density lipoprotein (LDL)cholesterol 
• high-density lipoprotein (HDL) cholesterol. 

LDL Cholesterol 

LDL cholesterol is often called 'bad' cholesterol. If there is too much LDL cholesterol in your blood, it can build up in artery walls over time. This can make it harder for blood to flow, which raises the risk of heart attack and stroke. 

Regular exercise can help lower your LDL cholesterol.  

HDL (High-Density Lipoprotein) cholesterol 

HDL is often called the ‘good’ cholesterol. It works like a cleaner, carrying extra LDL cholesterol away from your arteries and back to your liver, where it’s broken down.  

Regular exercise raises your HDL cholesterol levels.  Even small increases in HDL cholesterol are good for heart health.   

Triglycerides: The "other" blood fat 

Triglycerides are another type of fat in your blood. If your triglycerides are too high, you’re more at risk of heart attacks and strokes. High levels of triglycerides are often linked with high intakes of sugar or alcohol, or low levels of physical activity.   

Physical activity is very effective at lowering triglycerides. And the more active you become, the more your triglyceride levels fall.  

What kind of physical activity is best?

Aerobic exercise, often called “cardio”, is the best exercise to lower your cholesterol levels.  

Activities that raise your heart rate include brisk walking, jogging, swimming, cycling, dancing, or even gardening. This type of exercise has the strongest impact on HDL cholesterol and triglycerides. 

Good options include: 

• brisk walking (one of the easiest places to start) 
• swimming or water aerobics 
• cycling  
• dancing. 

Resistance (strength) training is a valuable add-on. This includes lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups.  

Adding strength training two or more days per week complements your cardio efforts by raising HDL cholesterol and lowering triglycerides. 

Top tip: The best exercise is the one you actually do. Consistency matters far more than perfection. 

How much exercise do I need?

Aim for at least 150 minutes of moderate activity each week. That’s about 30 minutes five days a week. 

Physical activity  

If you're just starting out 

Start small. Even 10 to 15-minute walks make a difference. Build up gradually your body will adapt and you'll be able to do more over time. 

Remember, some activity is always better than none. Every step counts. 

Will cholesterol medication affect my ability to exercise?

For most people on statins, the short answer is no. These are effective medications that work well alongside exercise.  

Muscle aches are a common concern. Some people on statins experience muscle soreness, which can sometimes be mistaken for exercise-related soreness or discourage people from being active. 

However research shows that more than 90% of reported muscle symptoms are not actually statin-related. 

Tips for statins and exercising 

• If you are starting statins, monitor any new symptoms within the first 4 to 6 weeks 
• Start any new exercise programme gradually 
• Avoid very high-intensity or sudden bouts of strenuous exercise until you've built up your fitness 
• If you develop unusual new onset of muscle pain, weakness, or dark-coloured urine, speak to your doctor promptly 

Other benefits of physical activity for heart health

Cholesterol is just one piece of the puzzle. Regular physical activity also helps to:  

• lower blood pressure 
• improve blood sugar control 
• reduce inflammation 
• support a healthy body composition 
• strengthen the heart muscle itself. 

Together, this all works to significantly reduce your risk of heart disease or stroke. 

Manage your cholesterol