Exercise is crucial, reducing low-density lipoprotein cholesterol (LDL-C), known as 'bad' cholesterol, and increasing high-density lipoprotein cholesterol (HDL-C), or 'good' cholesterol. Yet, simply exercising a lot is not enough; one must exercise moderately and correctly.
Regular gym workouts improve cardiovascular health, build muscle mass, and support metabolism. However, excessive supplementation or an improper diet can elevate bad cholesterol (LDL) levels. Furthermore, stress from overtraining can contribute to blood lipid disorders, particularly in men under 40.
Many muscle-building supplements contain high amounts of fat and cholesterol, which help users gain weight quickly but can inadvertently raise bad cholesterol (LDL) and triglycerides in the blood. Moreover, excessive use can overload the liver and kidneys, affecting lipid metabolism. Anabolic steroids, sometimes hidden in unregulated products, can alter blood lipid structure, increase LDL, and accelerate atherosclerosis. Many individuals mistakenly believe that supplements alone suffice, neglecting vegetables, fruits, and fiber, leading to inefficient fat metabolism.
Red meat contains higher saturated fat than white meats like chicken or fish; frequent consumption can elevate blood lipid levels. Seafood also has relatively high cholesterol, so it should not be eaten in large quantities regularly. Certain plant oils, such as coconut oil and palm oil, contain no cholesterol but are rich in saturated fatty acids, making them unhealthy for individuals with cardiovascular conditions.
High cholesterol in gym-goers reduces exercise effectiveness, leading to poor blood circulation and decreased oxygen and nutrient delivery to muscles, resulting in fatigue and slower recovery. The long-term accumulation of bad cholesterol narrows blood vessels, increasing the risk of heart attack and stroke, even in individuals with a fit physique.
Individuals with blood lipid disorders should consult a doctor before starting any exercise regimen. Those over 50 should avoid overly strenuous activity, stay adequately hydrated during workouts, and wear comfortable clothing and shoes.
Dr. Phan Thai Tan
A graduate of Ho Chi Minh City University of Medicine and Pharmacy and the Institute for Integrative Nutrition (US)
