Can Sauna Lower Cholesterol? Infrared Sauna & Heart Health
Table of contents
Key Takeaways
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Sauna Supports Cholesterol Balance: Regular sauna use may lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
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Mimics Exercise Benefits: Heat exposure increases heart rate and metabolism, similar to light exercise.
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Enhances Circulation & Detoxification: Saunas improve blood flow and help reduce inflammation, aiding heart health.
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Infrared Saunas Offer Gentle Heat: They provide cardiovascular benefits without extreme air temperatures.
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Best When Combined with Healthy Habits: Sauna use works best alongside exercise, a balanced diet, and medication when needed.
Understanding Cholesterol and Its Impact on Health
Harvard Health explains that cholesterol is a fatty substance vital for producing cell membranes, hormones like estrogen and testosterone, bile acids, and vitamin D. While cholesterol is essential, problems arise when there’s too much of the wrong type, especially low-density lipoprotein (LDL), the “bad” cholesterol. In contrast, high-density lipoprotein (HDL), the “good” cholesterol, helps remove excess cholesterol from the bloodstream. Your body makes all the cholesterol it needs, but lifestyle and genetics play a major role in how much ends up circulating in your blood.
Several key factors affect cholesterol levels:
Age : Cholesterol levels naturally rise as you get older.
Diet : Saturated and trans fats raise LDL cholesterol.
Exercise : Regular activity boosts HDL cholesterol.
Heredity : Genes can influence how much cholesterol your body produces.
Sex : Women often have lower cholesterol before menopause, but this advantage diminishes afterward.
Unchecked, high cholesterol can silently lead to serious conditions like heart attacks or strokes, often without early symptoms. But the good news is, it’s manageable. A Mediterranean-style diet, daily exercise, and, when necessary,medications like statins or PCSK9 inhibitors offer a proactive, hopeful path forward. With informed choices and consistent habits, you can protect your heart and lead a healthy, active life.
How Saunas Affect Cholesterol Levels?
Effects on LDL and HDL
Sauna heat exposure influences cholesterol by lowering LDL (bad cholesterol) while increasing HDL (good cholesterol), creating a healthier balance.
For example, a study found that after ten sauna sessions in a Finnish sauna, participants experienced a significant drop in total cholesterol and LDL cholesterol, similar to the effects of moderate exercise.
The study also noted a small increase in HDL levels, though not statistically significant.
This suggests that regular sauna use can positively influence lipid profiles, helping to regulate cholesterol levels naturally.
Over time, these benefits may contribute to better heart health and improved circulation.
Sweating and Detoxification
While cholesterol itself isn’t excreted through sweat, the detoxification process helps reduce inflammation and oxidative stress.
As your body sweats, it not only cools itself but also flushes out fluids lost during sauna use.
This process supports circulation and kidney function, helping to remove toxins more efficiently.
This natural detox may indirectly support better cholesterol metabolism, contributing to overall heart health.
Triglyceride Reduction
Sauna sessions may help regulate triglyceride levels by promoting fat breakdown through increased metabolic activity.
The body responds to heat stress by releasing hormones that activate lipolytic enzymes, which break down stored fats for energy.
According to a study, young women who participated in repeated Finnish sauna baths over two weeks experienced reductions in total cholesterol and LDL cholesterol.
Researchers observed increased free fatty acid levels after each session, suggesting enhanced fat metabolism.
This process mirrors the effects of exercise, making sauna use a natural way to support heart health.
Heart Health Benefits
Improved heart health helps manage cholesterol by boosting blood flow, relaxing blood vessels, and supporting better lipid metabolism.
This enhanced circulation may help lower “bad” LDL and raise “good” HDL cholesterol. In fact, research shows sauna use improves vascular function and lipid profiles.
“There is every reason to believe its effects are good for blood vessels,” says Dr. Thomas H. Lee .
Other Therapies that help with Cholesterol
Dietary Supplements
Dietary supplements can make a real difference when it comes to lowering cholesterol. They work in different ways, some stop your body from absorbing cholesterol, while others help flush it out or support your liver in clearing it faster.
One major review looked at natural supplements like garlic, soy protein, probiotics, and berberine and found they can lower bad cholesterol (LDL) by 3% to 25%.
Another study tested supplements with monacolin K and showed LDL dropped by over 25%, without serious side effects. These results show that the right supplements can support healthy cholesterol levels naturally.
Plant-Based Nutrition
Switching to a plant-based diet could be one of the smartest moves for your cholesterol. Foods like oats, beans, nuts, and fresh produce are packed with fiber, antioxidants, and healthy fats that naturally lower LDL (bad) cholesterol and reduce inflammation.
One study on Romanian adults following a plant-based diet for a year found that 75% normalized their triglycerides, and over 70% improved their LDL levels.
Another review confirmed that plant-based eating improves lipid profiles and supports heart health, making it a powerful, natural way to manage cholesterol.
Yoga
Yoga helps with cholesterol by calming the mind, lowering stress, and improving how your body handles fat and sugar.
When stress levels drop and the body moves more, cholesterol levels naturally improve. A big review of 53 studies with over 13,000 people found that yoga lowered total cholesterol, bad LDL, and triglycerides, while also raising good HDL.
Another study from Kerala looked at people with diabetes and high cholesterol. After just three months of daily yoga, their cholesterol levels improved noticeably. These results show yoga isn’t just relaxing—it’s good for your heart too.
Can Using a Sauna Help Maintain Healthy Cholesterol?
After regular sauna use, cholesterol levels may shift in a heart-friendly direction.
One study found that after repeated sauna sessions, participants experienced lower total cholesterol and LDL while HDL increased, which could support heart health.
Researchers observed that after just two weeks of sauna treatments, lipid metabolism accelerated, showing promising signs for heart disease prevention.
The heat exposure seemed to encourage fat breakdown, much like exercise does.
According to the study, these benefits became more noticeable after multiple sessions, suggesting that consistent sauna use may be a natural way to support healthy cholesterol levels.
Infrared vs. Traditional Saunas: Which Is Better for Heart Health?
Infrared saunas use deep-penetrating heat that increases circulation without raising the air temperature too much.
Many doctors support sauna use for heart health, but infrared saunas may be a better option since they provide gentler heat.
Sauna or Exercise: Which Is Better for Heart Health?
Sauna and exercise both support heart health, but they work in different ways. Exercise strengthens the heart, lowers cholesterol, and improves circulation by making the heart pump harder.
Sauna, on the other hand, increases heart rate and widens blood vessels, improving blood flow similarly to light exercise.
However, saunas cannot replace workouts because they do not build muscle or endurance.
For the best heart health benefits, combining sauna sessions with regular exercise is recommended.
Is It Safe to Use a Sauna If You Have High Cholesterol?
Using a sauna with high cholesterol is generally safe, but precautions are necessary.
If you have uncontrolled high blood pressure or heart disease, consult a doctor before using a sauna.
The heat can lower blood pressure suddenly, leading to dizziness or fainting, especially if you’re dehydrated. To stay safe, limit your time to 10–15 minutes and drink plenty of water.
How Sauna Use Fits into a Heart-Healthy Lifestyle?
- Boosts circulation , helping the heart pump more efficiently.
- Reduces inflammation , lowering the risk of heart disease.
- Supports blood vessel function , promoting better cardiovascular health.
- Enhances overall well-being , especially when paired with a balanced diet and exercise.
- Helps manage stress , a crucial factor in maintaining a strong heart.
Can Sauna Use Work Alongside Cholesterol Medications?
Sauna use can be safe for people taking cholesterol-lowering drugs, but precautions are important.
The heat does not interfere with medication, but excessive sweating can lead to dehydration, which may affect absorption.
To stay safe, avoid taking cholesterol meds right before a sauna session and stay well-hydrated.
While saunas may help alleviate some side effects, such as muscle pain from statins, they should not replace prescribed medications.
FAQs
Does the frequency of sauna use impact cholesterol levels?
Regular sauna sessions, around 3 to 7 times a week, have been linked to improved heart health and a reduction in LDL (bad) cholesterol. A study published in the Journal of Human Hypertension found that frequent sauna use helped lower total cholesterol over time. Consistency plays a bigger role in long-term benefits than occasional use.
Are there specific sauna temperatures that are more effective for cholesterol management?
The ideal sauna temperature for cholesterol benefits falls between 140 and 190°F (60 and 90°C). Higher temperatures can speed up sweating and circulation , but moderate temperatures used consistently can also be effective. The safest range depends on individual tolerance and heart condition, with most experts recommending moderate heat exposure for optimal effects.
Can sauna use affect cholesterol levels differently in men and women?
Men and women may experience sauna benefits slightly differently due to hormonal influences. Estrogen plays a role in how cholesterol is metabolized, meaning sauna use may have unique benefits for women, especially during menopause. Studies suggest that frequent sauna use helps regulate lipid levels in both genders, though effects may vary slightly.
How does sauna use compare to dietary changes in lowering cholesterol?
While sauna sessions can contribute to better cholesterol levels, they work best alongside dietary changes rather than as a replacement. A diet rich in fiber, healthy fats, and lean proteins remains the most effective way to reduce LDL cholesterol and boost HDL levels. However, research indicates that sauna use supports cholesterol management by improving circulation and metabolism. A study in JAMA Internal Medicine found that regular sauna bathing combined with a heart-healthy diet led to faster cholesterol improvements than diet alone.
Ryan "The Sauna Guy"
Ryan has been using and writing about saunas extensively since 2019.
