Dr. Bradley Serwer explains that high cholesterol is a major modifiable risk factor for coronary artery disease. Managing cholesterol helps avoid or reduce heart attacks, strokes, and peripheral vascular disease. Triglycerides are another danger. They can rise alone or with cholesterol, raising heart disease risks, as per EatingWell report.
Benefits of walking for cholesterol
Walking lowers LDL (“bad”) cholesterol. LDL is a waxy fat that builds up in arteries. Dr. Alan Rozanski warns high LDL increases stroke and heart attack risk by creating plaque in vital blood vessels.
Research found out that, women with overweight or obesity who walked for 4+ weeks lowered total cholesterol and LDL by about 7 mg/dL. Men who did moderate exercise for 12 weeks saw LDL drop 5%–7%. Studies on adults aged 40–65 who walked for 3+ months showed mixed outcomes—some saw changes in cholesterol/triglycerides, some did not, as per the EatingWell report.
Walking supports HDL (“good”) cholesterol. HDL clears cholesterol from arteries, prevents harmful oxidation, reduces inflammation, and may lower clot risk. Higher HDL usually means lower heart risk. Dr. Serwer says aerobic exercise like walking not only raises HDL but also improves how HDL particles mature and work.
Walking lowers triglycerides. These fats circulate in blood and too much increases cardiovascular risk. Walking helps because muscles burn triglycerides as energy during exercise. Studies link regular walking with reduced triglyceride levels.ALSO READ: Make healthy homemade protein bars instead of buying plastic-wrapped factory ones
Walking helps weight management. It burns calories, boosts metabolism, and preserves muscle mass. Losing excess weight reduces LDL and protects heart health. Abdominal fat especially is linked to high cholesterol.
To have a healthy cycle Dr. Rozanski advises to walk daily, as being active inspires people to eat better, sleep well, and adopt healthier lifestyles. Walking can improve mood and energy, according to the EatingWell report.
How much walking you need
CDC guidelines recommend 150 minutes of moderate exercise per week (about 30 minutes, 5 days). Brisk walking at 3–4 mph counts. More walking, around 300 minutes per week, provides even bigger heart benefits.
Dr. Rozanski adds that even very short walks—like brisk 5-minute sessions—improve health, especially for the 25% of Americans who get no exercise at all. Adding more intensity helps: try walking faster, using intervals (slow + brisk), or choosing hilly routes, as mentioned by EatingWell report.
Tips to make walking more effective
Walk 10–15 minutes after meals. This helps with lipid metabolism and cholesterol processing. Add inclines or hand weights to activate more muscles and burn more fat. Track progress with a pedometer or phone app. Many aim for 10,000 steps a day as a motivating goal.
Pair walks with cholesterol-lowering foods. Example: eat oatmeal for breakfast or snack on walnuts after your walk. Experts stress that small changes done daily add up to big heart benefits over time, as mentioned by EatingWell report.
Walking is one of the simplest, cheapest, and most effective ways to boost heart health. You don’t need any workouts. Just go for a walk daily—whether morning stroll, post-dinner walk, or errands on foot.
Starting with even 10 minutes a day can improve your body and mind. “Your heart doesn’t care how fast you go, just that you keep moving,” experts emphasize. The earlier you start walking daily, the sooner your heart and body benefit, as stated by EatingWell.
FAQs
Q1. Does walking every day lower cholesterol?
Yes, daily walking can help lower LDL (“bad”) cholesterol, improve HDL (“good”) cholesterol, and reduce triglycerides, which all support better heart health.
Q2. How much walking is needed to improve cholesterol?
Experts and the CDC recommend about 30 minutes of brisk walking five days a week, but even short walks can make a difference.
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