How daily walking can help your heart and cholesterol
Regular brisk walking may help lower 'bad' cholesterol and support heart health. Here is what the research suggests and how to fit it into a Croatian day.
Illustration: AI-generated image
You do not need a gym membership or special kit to look after your heart. According to a report by Croatian news portal Index.hr, regular walking is among the simplest ways to support cardiovascular health and help keep blood fats in check.
This is general information rather than medical advice. If you have high cholesterol or a heart condition, your doctor should guide your exercise plan.
What walking may do for cholesterol
Walking may help lower LDL, the so-called 'bad' cholesterol, raise HDL, the 'good' kind, and reduce triglycerides. LDL can contribute to deposits building up in the arteries, while HDL helps clear excess cholesterol from the blood. Muscles also burn fats for energy while you move, which is why triglycerides can fall.
Dr Bradley Serwer told EatingWell that aerobic activities such as walking help raise HDL levels.
The studies cited are modest in size but encouraging. One, on women with excess weight, found a slight drop in total and LDL cholesterol after at least four weeks of regular walking. Another, on men, linked 12 weeks of moderate exercise to a five to seven per cent fall in LDL cholesterol.
Regular movement can also help with weight and blood pressure, which benefits the heart further.
How much is enough?
The US Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate activity a week. That works out as 30 minutes of brisk walking on five days.
More activity can bring added benefits, but shorter walks count too. Dr Alan Rozanski says even five minutes of brisk walking can improve health.
Easy ways to fit it in
- Take a short stroll after meals.
- Walk to the shop instead of driving.
- Choose a route with a hill.
Whether it is the seafront promenade in Split, a loop around Zagreb's Jarun lake or a lane in your own neighbourhood, the best route is the one you will actually use.
Food matters as well. The report suggests pairing activity with a balanced diet that includes fibre-rich foods such as oats and nuts.
Consistency counts for more than a dramatic start. A short daily walk can be a first step towards longer-lasting healthy habits.
