In This ArticleView AllIn This ArticleHow Walking Benefits Your Cholesterol LevelsHow Much to Walk for Better Cholesterol LevelsThe Best Walking Plan to Help Lower Your Cholesterol LevelsThe Bottom Line
In This ArticleView All
View All
In This Article
How Walking Benefits Your Cholesterol Levels
How Much to Walk for Better Cholesterol Levels
The Best Walking Plan to Help Lower Your Cholesterol Levels
The Bottom Line
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Two in five. This could be the number of all-star players on a basketball team, the number of artists in your favorite ’90s boy band who could actually sing (sorry!) or how many avocados in your latest supermarket selection ended up being ripe and ready right on time (🙌 a rare feat!).
In this case,two in five, or nearly 40% of all American adults, have high total cholesterol, according to estimates from theCDC. There are rarely any signs or symptoms of elevated cholesterol levels, defined as more than 200 mg/dL—unless the results from a blood test make it clear. So that means many might be walking around with no idea that they are at higher risk for heart disease, stroke and evendementia due to high LDLand triglyceride and/or low HDL levels.
Cholesterol is a waxy substance found in all your cells. Since it’s a crucial team player in your ability to make vitamin D, hormones and other important substances, your body actually makes all that you need. You can score more via your diet through animal products, including meat, dairy and eggs.
A cholesterol test measures three details:
What You Need to Know About Your Cholesterol Levels
Even if you haverisk factors for heart diseaseor a family history of high cholesterol, several lifestyle choices can help keep cholesterol numbers in check. Tolower cholesterol naturally, studies suggest that the following healthy habits are your best Rx:
That last detail will be the major focus here since theAHAreleased in 20221 guidance to doctors about the benefits of prescribing exercise for individuals with mild to moderately high cholesterol. Since we know manyEatingWellfans adore agood walk—and since it’s one of the most accessible and sustainable modes of physical activity around—we spoke to trainers about why walking can support heart health, plus how to kick things off with a one-month walking plan for healthy cholesterol.
Is Walking a Good Enough Form of Exercise?
“While diet is a huge factor in controlling high cholesterol, simple exercise and lifestyle changes can make a major difference as well,” saysPaizley Longino, aSTRIDE Fitnesscoach in Lubbock, Texas.
Walking, or any consistent physical activity, has been scientifically proven to have positive effects on cholesterol, total health and well-being. Why? Physical activity stimulates certain enzymes in the body that are necessary to move the “bad cholesterol” (the LDL) from the blood, which can then travel to vessels and become stuck, thus narrowing vessel walls. The cholesterol is converted into bile to aid in the digestion of fats, or it’s excreted from the body.
“Walking will improve heart health and reduce disease risk and potential for a stroke now and later in life,” addsErin Nitschke, Ed.D., a Sheridan, Wyoming-based certified personal trainer,exercise science professor, and health coach at theAmerican Council on Exercise (ACE).
As with any new lifestyle shift, starting slow is your best bet. Even focusing on intentionally creating more opportunities to stand can make a difference, Longino says.
“Purposeful changes such as parking further away from doors, using a standing desk and going on a walk after work instead of immediately sitting when you get home are great ways to start moving your body,” she adds. “Keeping your body in an upright position forces it to recruit muscles to keep you standing, which can increase your good cholesterol and lower bad cholesterol.”
While you’d be working towards a goal of 30 minutes five to six days per week, there’s no need to squeeze that all in at once. Try half of the walking time in the morning and half in the evening; even a 2-minute walk has been proven to offer wellness benefits.
“The point is, move more, sit less. The minutes recommended can be adjusted up or down based on each unique person’s health status, level of activity, and comfort level,” Nitschke says.
Nitschke estimates that your cholesterol levels will likely improve within 1 to 3 months with acholesterol-smart menuand the aforementioned heart-healthy habits.
The Best Walking Plan to Help Lower Your Blood Sugar Levels
Longino and Nitschke helped us design this four-week program with beginners in mind. You need just 30 minutes max per day as you step things up.
“The first week is focused around finding a routine and building healthy habits,” Longino says.
You’ll notice that this walking plan alternates strolls with stretching. That’s intentional.
Each week after, we slightly increase the walking time and sprinkle in a few steps on the stretching days. By the final week of the month, you’ll be racking up 135 minutes of walking and 45 minutes of stretching per week, a level that’s right around thephysical activity recommendationsof the World Health Organization (WHO) and AHA.
Keep in mind that the rest days can be shifted as you see fit, and if you’re ready to up the ante, considerincorporating an incline(find a hill or crank up the steepness on the treadmill a bit) or try Nordic walking toactivate 90% of your musclesat once.
Week 1
Week 2
Week 3
Week 4
In addition to following this walking plan to help lower cholesterol, try to integrate other heart-healthy habits. Seek out support to stop smoking, if you do, and imbibe in moderation. Focusing on self-care and a healthy diet—includingfoods that can help prevent high cholesterol—will also go a long way to benefit your total cholesterol numbers.
8 Foods to Boost Your Good Cholesterol
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