- Walking daily is one of the simplest low-barrier ways to support your overall heart health.
- Walking may help lower your LDL cholesterol and triglyceride levels and raise HDL cholesterol levels.
- Using weights, tracking your steps and walking post-meal are ways to make walking more effective.
Trying to lower your cholesterol and support your heart health without hitting the gym? The good news is that you don’t need a grueling fitness routine to make a difference in your cardiovascular health. Walking every day is a simple and accessible habit that can help improve your blood lipids (triglycerides, LDL or “bad” and HDL or “good” cholesterol levels) and protect your cardiovascular system in the long run.
Why does this matter? “High cholesterol is a major modifiable risk factor for the development of coronary artery disease,” says Bradley Serwer, M.D. “By managing your cholesterol levels, you can potentially avoid or minimize heart attacks, strokes or peripheral vascular disease.” Your triglyceride levels are important, too. High triglycerides can happen on their own, but they can also go hand-in-hand with cholesterol levels, increasing your risk for heart disease.
The Benefits of Walking for Cholesterol
Daily walking delivers a range of benefits for cholesterol management and heart health. Here’s an in-depth look at how it works.
Lowers LDL Cholesterol
When we talk about “bad” cholesterol, we’re referring to low-density lipoproteins or LDL, a waxy substance that can build up in your arteries. “Elevated LDL increases the risk of heart attack and stroke by promoting plaque in critical vessels, particularly those of the heart and brain,” explains Alan Rozanski, M.D..
Research shows that for women with overweight or obesity, walking regularly for at least four weeks slightly lowers total cholesterol and “bad” LDL cholesterol by about 7 mg/dL. Another study conducted on men found that consistent, moderate exercise for 12 weeks reduced LDL cholesterol by 5% to 7%. At the same time, more research on both men and women, ages 40 to 65, found that walking for three months or more produced mixed results, with some studies finding changes in cholesterol and triglyceride levels while others did not. While the effects may vary, incorporating regular walking into your routine is a simple and accessible way to support overall heart health.
Supports Healthy HDL Cholesterol
High-density lipoprotein (HDL) is often called the “good” cholesterol because it removes cholesterol, protects against harmful oxidation, reduces inflammation and may help prevent blood clots. Higher levels of HDL are linked to lower risks of heart disease according to some (but not all) data.
“Aerobic activities such as walking help raise your high-density lipoprotein, HDL,” shares Serwer. Research shows that beyond just changing the numbers, exercise helps HDL particles mature and function better.
Helps Lower Triglycerides
Triglycerides are a type of fat in your blood, and elevated levels are another risk factor for cardiovascular disease. The good news? Walking is an effective way to lower them. During physical activity, your muscles use triglycerides as an energy source. Participating in physical activity, like walking, has been linked to reduced triglyceride concentrations in some studies.
Supports Better Weight Management
Walking is one of the simplest and most effective ways to support weight loss. It burns calories, supports metabolism and helps maintain lean muscle mass, all of which contribute to shedding extra pounds. Plus, it’s an accessible and low-impact activity that can be easily incorporated into daily routines, making it a sustainable choice for long-term weight management.
Carrying excess weight is closely linked to a range of heart-health concerns, including high cholesterol levels. People who carry extra body fat, particularly around the abdomen, tend to have higher LDL cholesterol levels. By making walking a regular habit, you can take a proactive step toward managing your weight and protecting your heart health.
Helps Spark a Positive Feedback Loop
Walking can also inspire a ripple effect of healthier choices. “Walking can spark a positive feedback loop. As people become more active, they tend to feel better and adopt healthier habits—like improved eating—which further supports cholesterol management. That’s why doctors often encourage movement as a starting point for lifestyle change,” explains Rozanski. This initial step toward activity often lays the groundwork for broader lifestyle improvements.
By supporting energy levels and possibly improving mood, walking can make it easier to embrace other heart-healthy habits. Whether it’s preparing more nutritious meals, getting better sleep or feeling motivated to try new activities, these changes work together to enhance overall health. Walking, therefore, isn’t just exercise; it can be a catalyst for long-term, positive transformation.
How Much Walking Do You Need?
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity physical activity per week, which breaks down to about 30 minutes a day, five days a week. Brisk walking (about 3 to 4 miles per hour) fits the bill perfectly. If possible, aim for even more; 300 minutes weekly is linked to even greater heart benefits.
“But for the 25% of people who get no exercise at all, that can feel out of reach. The encouraging news is that even short bouts—like brisk five-minute walks—can
improve health,” says Rozanski.
If you want to maximize results, adding some intensity can help. Try integrating inclines, walking at a faster pace, or even intervals where you alternate between slow and brisk walking.
Tips to Make Walking Work for You
Walking is simple, but a few tweaks can make it even more effective. Here are practical tips to make your daily walks count:
- Walk after meals to help with lipid metabolism. A 10- to 15-minute walk after eating can aid digestion and improve cholesterol processing.
- Add inclines or use hand weights for added cardio benefits. Walking uphill or using light weights engages more muscles and burns more fat.
- Track your steps with a pedometer or app to stay accountable and motivated. Many people find the goal of 10,000 steps a day achievable and rewarding.
- Pair your walking with cholesterol-lowering foods. Start your day with oatmeal or snack on walnuts post-walk to double down on heart-health benefits.
Small changes compound over time, so feel free to adjust these tips to your routine.
Walking Plan to Try
The Best Walking Plan to Help Lower Your Cholesterol Levels
Our Expert Take
It’s official! Walking daily is one of the simplest low-barrier ways to support your overall heart health. It’s easy to incorporate into your lifestyle, whether that’s a morning stroll, a post-dinner walk or active errands around town. Remember, you don’t need fancy equipment, a big time commitment or extreme workouts. All it takes is lacing up your shoes and stepping outdoors. Starting small (like a 10-minute daily walk) can lead to big results over time.
Your heart doesn’t care how fast you go, just that you keep going. The sooner you start, the sooner your body and mind will feel the benefits. Take that first step today; your heart will thank you tomorrow.
