Can the do-it-yourselfers lower cholesterol on their own without

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I do not want to take drugs if I can help it. How much exercise and what kind do I need to do to lower my cholesterol?--A reader of your column.

A. The process of lowering your cholesterol with exercise is different than the process of losing weight. However, the two often go hand in hand, which is why when you lose weight, frequently you will also lower cholesterol.

When you exercise enough, it can reduce your triglyceride level, as well as stimulate several metabolic enzyme systems in the muscles and liver. These systems can convert the

HDL). The reduction of triglycerides also reduces the buildup of fatty deposits on the arterial walls.

As far as diet modifications go, there are two simple rules to keep in mind. Reducing the intake of high-glycemic carbohydrates (doughnuts, deserts, white bread, and so on) will reduce the presence of triglycerides. Second, you must reduce the intake of saturated and trans-fat foods (red meats, butter, some margarines, and all kinds of junk food) in order to reduce the presence of LDL cholesterol.

In general, everything you need to cut out of your diet to lose weight is what you need to get rid of to bring your cholesterol down.

For the exercise end of it, you should consult with your doctor to see how much you are able to do before pushing yourself into greater health problems.

As a general guideline, you should aim for 25 minutes twice per day (or up to one hour per day) at a moderate intensity level (moderate intensity means on a scale from 1 to 10 you

This should amount to burning at least 1,500 calories per week in exercise. More is better, but 1,500 is an important baseline. Typically, in order to reach 1,500 calories, you need to work out five hours per week. If you are able to meet this baseline every week for 12 to 16 weeks, your total cholesterol should be reduced by 10 to 20 percent.

Of course, there are other health benefits that will come from this: you will most likely lose some weight, your blood pressure should also drop, and you will feel more confident on a regular basis.

Although this might seem like a daunting exercise demand and lifestyle change, it is vital that you take responsibility for your own health. Personal responsibility is the most important aspect of fitness.

Although drug therapies will drop your cholesterol, they won

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