Walking boosts HDL (high-density lipoprotein), often referred to as "good" cholesterol. HDL combats harmful oxidation, reduces inflammation, and prevents blood clots. Higher HDL levels are linked to a lower risk of heart disease. Aerobic activities like walking increase HDL, help maintain a healthy weight, and improve overall health.

Triglycerides are a type of fat used by the body to store energy. They come from food and are produced by the liver. High triglyceride levels are a risk factor for heart disease. During physical activity, muscles use triglycerides for energy, effectively lowering their levels in the body.

Being overweight, especially with excess abdominal fat, is closely linked to various heart health issues, including high cholesterol. Walking is a simple and effective way to lose weight. It burns calories, supports metabolism, and helps maintain muscle mass. It's an easy exercise to incorporate into a daily routine.

Walking makes you feel more energetic and improves mood due to the release of endorphins. This contributes to forming healthy habits, sleeping better, and having the motivation to try new activities – all of which support cholesterol management. This is why doctors often recommend exercise as a starting point for lifestyle changes.

The US Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity physical activity per week, which translates to about 30 minutes a day, 5 days a week. Brisk walking (about 4.8 to 6.6 km/h) is a suitable option. You should be able to walk comfortably and talk without becoming breathless.

For effective walking, try these tips: walk after meals to aid lipid metabolism, boost digestion, and improve cholesterol processing. Walking uphill or using light weights increases exertion and fat burning. Tracking your steps with an app can help maintain motivation. Aim for 10,000 steps a day for optimal health benefits.

Le Nguyen (Eating Well)