From the Guidelines
Yes, LDL-P (LDL particle number) can be lowered through regular exercise, with the most effective approach being at least 150 minutes of moderate to vigorous physical activity per week, as recommended by the 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk 1.
Key Points to Consider
- Engaging in aerobic physical activity, such as brisk walking, jogging, cycling, or swimming, for 3 to 4 sessions per week, lasting on average 40 minutes per session, and involving moderate- to vigorous-intensity physical activity, can effectively reduce LDL-P levels.
- Combining aerobic exercise with resistance training 2-3 times weekly can lead to optimal results, as it enhances the body's ability to clear LDL particles from circulation, improves insulin sensitivity, and reduces inflammation.
- The intensity of the exercise should be sufficient to increase heart rate and breathing but still allow for conversation.
- Exercise increases HDL cholesterol, which helps remove excess cholesterol from the bloodstream, further contributing to the reduction of LDL-P.
- For maximum benefit, exercise should be combined with other lifestyle modifications, such as maintaining a healthy diet low in saturated fats and refined carbohydrates, achieving a healthy weight, avoiding smoking, and limiting alcohol consumption.
- Consistency is key, as the cholesterol-lowering effects of exercise are temporary, making a regular exercise routine essential for sustained improvement in LDL-P levels.
Evidence-Based Recommendations
- The 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk provides evidence-based recommendations for physical activity to reduce LDL-C and non–HDL-C, which can be applied to lowering LDL-P 1.
- A review and synthesis of the differential effects of aerobic exercise, resistance training, and combined exercise modalities on cholesterol and the lipid profile support the benefits of regular exercise in improving lipid profiles, including reducing LDL-P 1.
- These studies highlight the importance of regular physical activity in managing and reducing LDL-P levels, emphasizing the need for a consistent and well-structured exercise routine.
From the Research
Effects of Exercise on LDL-P
- Exercise has been shown to have a positive effect on lipid profiles, including LDL-P [(2,3,4,5)].
- Studies have found that aerobic exercise, resistance training, and high-intensity interval training (HIIT) can all contribute to lowering LDL-P [(3,4)].
- The combination of resistance training and HIIT has been found to be particularly effective in improving lipid profiles, including reducing LDL-P 4.
- Exercise has also been shown to improve other lipid profile components, such as increasing HDL-C and decreasing triglycerides [(2,3,6,5)].
Mechanisms of Exercise-Induced LDL-P Reduction
- Exercise has been found to increase the clearance of LDL-P from the bloodstream, which can contribute to its reduction 5.
- Exercise has also been shown to improve insulin sensitivity, which can help to reduce LDL-P production 4.
- The antiatherogenic functions of HDL, which are enhanced by exercise, may also play a role in reducing LDL-P 5.
Population-Specific Effects
- Older adults and individuals with metabolic syndrome may benefit more from exercise in terms of improving lipid profiles, including reducing LDL-P [(6,4)].
- Individuals with chronic kidney disease may not experience significant improvements in lipid profiles, including LDL-P, with exercise 6.
- More research is needed to fully understand the effects of exercise on LDL-P in different populations [(6,4)].