Can aerobic exercise lower LDL?

First, let’s talk about the conclusion. The vast majority of people can indeed reduce low-density lipoprotein (LDL-C) by insisting on regular moderate-intensity aerobic exercise, but the reduction is not particularly exaggerated. Common clinical data is that it can be reduced by 5%-10% for more than 3 months. It is not as effective as statins, but it has no additional side effects and can also improve other indicators of blood lipids, blood sugar, and cardiopulmonary function.

My dad's physical examination last year showed that his LDL-C was 3.8mmol/L, which is more than 0.5 higher than the upper limit of normal. The doctor said that he doesn't need to take medicine for the time being and adjust his lifestyle first. He took my mother to the riverside for a brisk walk after dinner every day, for more than 40 minutes each time. , to the point where my back is slightly sweaty, I walk at least 5 days a week, I only touch less animal offal at the dinner table, and there are not many other taboos. The 3-month review dropped to 3.1mmol/L, which is just within the normal range. The real effect is there.

Of course, not everyone can see results through aerobic exercise. A friend once said that he ran 5 kilometers every other day for two months, but his LDL increased by 0.2 when he was rechecked. After careful questioning, he found out that he has been building muscle recently and eats two steaks and two cups of whole milk every day. Sometimes he has to eat a hamburger as a snack when he is hungry after running. He consumes much more saturated fat than he consumes through exercise, so it is normal for it to rise instead of falling. There are also people with familial hypercholesterolemia whose receptors for metabolizing LDL are defective, so they can hardly see any changes through exercise alone. Don’t just take the medicine as directed by your doctor, and don’t delay the condition.

Why can aerobic help lower LDL? In fact, to use an analogy, the low-density lipoproteins in your blood vessels are like small fat balls floating in the pipes. Normally, they can only be slowly catabolized and metabolized by the "central processor" of the liver. However, during regular exercise, the muscles of the whole body consume extra energy and will actively drag these floating small fat balls to break down for energy. This is equivalent to opening several more small processing stations for the body. Over time, there will naturally be less excess LDL in the blood.

However, just moving twice is not effective. It has to be of sufficient intensity and duration. It should be at least 30 minutes of moderate intensity each time, which is the level where you can speak normally but cannot sing at the top of your voice. Only if you move for more than 150 minutes a week, it will be useful. If you only move once or twice a week, and then go home and lie down after walking for 10 minutes each time, you will definitely not see any changes.

Finally, I have to mention that exercise is only one part of the process of adjusting blood lipids. If your LDL has exceeded 4.9mmol/L, or you already have basic problems such as arterial plaque and coronary heart disease, don’t expect that exercise alone can bring down the index. If you should, see a doctor to prescribe lipid-lowering drugs. Exercise can only be used as an auxiliary, not a substitute for regular treatment.