The Best Exercises to Lower Cholesterol – The Science Behind Strength Training

We’ve been told to run, bike, and diet our way to lower cholesterol, but what if the real game changer is strength training?

In this episode, Amy Hudson and Dr. James Fisher unpack the science behind resistance training and why it might be the best exercise to lower cholesterol. They explore what research actually says about lifting weights, LDL reduction, and long-term heart health — and why it might be time to rethink your approach to fitness.

• Dr. Fisher defines cholesterol--a waxy, hormone-like substance that your body produces and regulates on its own. While it often gets labeled as “bad,” it plays vital roles in hormone production and cell health.
• Dr. Fisher highlights that what we call “cholesterol” is actually carried in the blood by lipoproteins. LDL (low-density lipoproteins) can clog arteries, while HDL (high-density lipoproteins) helps remove excess cholesterol from the bloodstream.
• Amy breaks down how LDL is considered the “bad” cholesterol because it can harden and narrow artery walls. In contrast, HDL acts like a cleanup crew, carrying unused cholesterol back to the liver to be broken down or reused.
• Dr. Fisher discusses a meta-analysis of 69 studies involving over 2,000 people that showed consistent benefits from strength training. Participants saw reductions in total cholesterol, LDL, and triglycerides, along with increases in HDL and adiponectin levels.
• Amy points out that participants who strength trained saw an average drop in total cholesterol of about 8.5 mg/dL. That’s a significant improvement — and it didn’t require any changes to diet.
• Dr. Fisher emphasizes that these changes happened independently of calorie restriction or food tracking.
• Amy and Dr. Fisher explain that the cholesterol-lowering effects of strength training were consistent, whether people trained once, twice, or three times a week. Frequency mattered less than simply doing the work.
• Dr. Fisher breaks down one individual study in the meta-analysis that used six months of full-body strength training. The results showed reduced fat mass, decreased LDL, and increased HDL — all strong markers of better metabolic health.
• The cholesterol improvements were not just a side effect of losing weight or fat. The act of strength training alone led to these changes, regardless of body composition.
• Amy challenges the common belief that cholesterol is only affected by food or medication. The data shows strength training is a powerful, underused tool to shift your numbers naturally.
• Learn how strength training offers more than just physical benefits — it’s also a stress reliever. Pushing through a high-effort workout helps unload mental baggage, too.
• Amy and Dr. Fisher explore how dietary choices still matter — and discuss how eggs, red meat, and even wine influence cholesterol levels. They encourage variety and moderation over strict elimination.
• Dr. Fisher advises people to “eat the rainbow,” meaning to include colorful, nutrient-dense foods in your diet. He cautions that many Western diets are too dominated by fried and processed foods — and lack the diversity our bodies need.
• Amy and Dr. Fisher conclude that combining smart dietary choices with consistent strength training may be one of the most effective ways to lower cholesterol naturally.

 

 

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