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It’s a common question among people working to improve their heart health: “Is there a best time of day to exercise for lowering cholesterol?” While it’s well-known that regular exercise can help reduce cholesterol, research shows that when you exercise may be just as important as how often you do it.
When clients come to me concerned about their cholesterol levels, one of my go-to recommendations is strategic workout timing—specifically exercising in a fasted state, before breakfast. Why? Because how you time your movement can directly impact your cholesterol profile, especially triglyceride levels and the function of your HDL (good) cholesterol.
Let’s break it down with the evidence.
Why Fasted Morning Exercise Works
When you exercise before eating (especially before consuming carbohydrates), your body shifts into a fat-burning state, drawing on stored fat for energy. This process helps to:
- Reduce triglyceride levels (the fats circulating in your bloodstream)
- Enhance HDL cholesterol function, which helps clear excess cholesterol from your arteries
- Improve your body’s insulin sensitivity, supporting better metabolic health overall
What Does the Research Say?
Several scientific studies have explored this strategy:
A 2019 study in the Journal of Clinical Endocrinology & Metabolism showed that exercising before breakfast improved the body’s ability to utilize fat for energy and enhanced insulin sensitivity more than exercising after eating.
A 2015 study published in The Journal of Physiology found that fasted-state exercise resulted in greater reductions in triglycerides and improved lipid utilization compared to fed-state workouts over a 6-week period.
Additionally, a 2022 systematic review in Sports Medicine concluded that fasted aerobic exercise modestly improves lipid profiles, especially when paired with consistent activity over weeks.
What If You Can’t Exercise Before Breakfast?
Not everyone can work out early in the morning, and that’s perfectly fine. Another effective window for lipid management is:
1-2 hours after a light meal that’s low in carbohydrates
This timing allows your body to burn both recent fuel and stored fat, while avoiding the sluggishness some people feel right after eating.
The key here is consistency. Whether you exercise before or after breakfast, the metabolic adaptations that benefit your cholesterol build over time—typically within 8 to 12 weeks of regular effort.
How to Manage Cholesterol With Exercise
Start Small: Begin with 20-30 minutes of moderate activity (like brisk walking, light jogging, or cycling) before breakfast, 2-3 times a week.
Hydrate: Drink water before heading out to prevent dehydration.
Gradually Increase: As your fitness improves, increase the duration or intensity of your sessions.
Balance with Nutrition: Combine your exercise efforts with heart-healthy meals rich in unsaturated fats (avocados, groundnuts, fatty fish) and fiber (beans, whole grains).
Track Your Progress: Regular cholesterol checks can help you see how your body responds over time.
Why This Matters for All
With the increasing rates of high cholesterol, heart disease, and diabetes in Ghana and across Africa, simple lifestyle tweaks like strategic exercise timing can make a meaningful difference. Pair this with familiar, accessible foods like groundnuts, tomatoes, garden eggs, and fatty fish like mackerel, and you’ll be on your way to better heart health.
Final Takeaway
Exercise at any time of day helps, but fasted morning movement gives you a strategic edge when it comes to cholesterol management. Small, consistent steps add up—just like savings in a bank account. Combine regular fasted workouts with a balanced diet, and your heart will thank you for it.
Let me know if you’d like this adapted for email newsletters, infographics, or social media posts to drive traffic to your site.
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Baah Sekyere Agyekum
Myhealthcop physical activity expert
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