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Does Walking Reduce Cholesterol Levels?

Lack of physical activity is a major risk factor for heart disease, according to the American Heart Association. Starting an exercise program with walking as your main activity can help you control both your health and your cholesterol levels. Walking can also reduce your chances of acquiring a variety of other health ailments.

  1. Types of Cholesterol

    • Cholesterol has "good" and "bad" types. According to the American Heart Association and the Mayo Clinic, HDL (high density lipoprotein) is known as "good" cholesterol. The higher your HDL, the better protected you are from heart disease. HDL removes excess harmful cholesterol from your bloodstream. You increase your risk of heart disease if your HDL level is below 40-50, according to the Mayo Clinic. Aim for an HDL of 60 and above.

      LDL (low density lipoprotein) is known as "bad" cholesterol. This is the cholesterol type that can form plaque, clot your arterial walls and cause other health concerns. An optimal level of LDL is around 100 in order to decrease your risk of heart disease, according to the Mayo Clinic.

    Facts

    • Walking can both increase and decrease cholesterol levels. As a form of physical activity, walking is considered a moderate-intensity aerobic (otherwise known as endurance) activity by the American Heart Association. Walking increases your "good" HDL cholesterol and decreases your "bad" LDL cholesterol levels when done at the correct intensity. The American Heart Association states that walking is the preferred physical activity for obtaining beneficial cholesterol levels since it so easy, convenient and low-cost. Walking has the lowest drop-out rate of all physical activities.

    Walking Choices

    • You can use a variety of walking locations to lower your cholesterol. Many shopping malls open their doors early to accommodate mall walkers. Walking trails can be found throughout local parks or the National Parks Service. You can use walking sticks to aid you on elevated walking trails throughout wooded areas, if you choose. Or, walk on flat paved surfaces. Instead of staying indoors for lunch at your workplace, go for an outdoor walk. Get some co-workers together for a walking group, as recommended by the American Heart Association.

    Recommended Pace

    • Use a moderately brisk pace. According to the American Heart Association and the Mayo Clinic, this pace is the level at which your cardiovascular system will benefit the most in lowering your LDL cholesterol levels. A moderately brisk pace is when you break a sweat and start breathing heavily, but you are not gasping for air. You will be able to carry on a conversation at this level. If you cannot talk during this stage, you are overdoing it.

    Recommended Duration

    • Walk for 30 minutes at least five days per week. According to the American Heart Association, this should be your goal in order to begin lowering your LDL cholesterol level and increasing your HDL level. As you feel comfortable with this level, gradually increase your duration and intensity. The Mayo Clinic recommends walking briskly for 30 to 60 minutes daily to aid in lowering your LDL cholesterol level.

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