Daily walking improves blood lipid levels by raising 'good' cholesterol (HDL) and possibly lowering 'bad' cholesterol (LDL) and triglycerides. This activity stimulates enzymes that break down unhealthy fats. For optimal heart health, experts recommend 150 minutes of brisk moderate walking per week.

When it comes to lowering cholesterol, regularly increasing your daily step count is a great start.

Dr. Roger Blumenthal, cardiologist, professor, and director of the Johns Hopkins Ciccarone Center for the Prevention of Cardiovascular Disease in Baltimore, Maryland, says: 'We don't know the exact mechanism of exercise benefits, but we know they happen. It is known that aerobic exercise helps raise good cholesterol (HDL) and lower triglycerides, a type of fat in the blood. Any movement that increases heart rate has beneficial effects not only on cholesterol but also on blood pressure,' according to the health website HealthCentral.

Walking at a steady pace achieves the goals.

Dr. Blumenthal says: 'It's an easy exercise that can be incorporated into your daily routine.' One study found that regular moderate-paced walking reduces the risk of high cholesterol as effectively as fast-paced running.

The American Heart Association recommends at least 150 minutes of moderate aerobic exercise per week to help lower LDL cholesterol—also known as 'bad cholesterol'—and reduce high blood pressure. Experts say if you can increase this to 200 minutes per week, your health benefits will also increase.

If that seems like a lot, remember it's only half an hour for five days a week—or just over 20 minutes a day—and you don't have to do all the activity at once. 10 minutes here and 10 minutes there count and make a big difference.

The ideal plan for lowering cholesterol

Wherever you are on your fitness journey, we have a plan to help you increase your step count, lower your cholesterol, and reduce your risk of cardiovascular disease.

Plan One: Make walking a habit

Despite the American Heart Association's recommendation of 150 minutes of aerobic exercise per week, if you have been sedentary, any additional movement is a step in the right direction. Dr. Blumenthal says: 'For people who don't exercise, even 10 or 15 minutes a day can have significant benefits.' Research confirms this; a study published in The Lancet medical journal found that just 15 minutes of intense exercise daily reduces the risk of death by 17 percent compared to those who exercise not at all. So do not hesitate to start from zero and try to increase your step count whenever possible.

Make sure to start walking a little every day. Experts say: 'Keep it very simple. Determine how many minutes you can allocate to walking daily.' If weekends are more convenient for you, for example, try walking longer on Saturdays and Sundays, then shorter periods during the week—e.g., five minutes each morning and another ten minutes at lunch.

To help you stick to the plan, note some ways that will motivate you. Experts suggest incorporating these motivators:

Schedule a walking date with a friend every Monday and Wednesday evening (or any days that suit you) to encourage each other.

Instead of walking in your neighborhood, try a new area of the city; curiosity increases motivation, and the new location will help time pass quickly.

Create a new playlist; music you love creates good feelings that you'll associate with walking. This helps change people's perspective on exercise.

Consider getting new walking-specific sports shoes to make walking a daily habit.

Plan Two: Gradually increase step count

To maintain continuous improvement in cholesterol levels and overall health, making walking an essential part of your daily routine is crucial. One study examining different types of physical activity found that a single session of aerobic exercise—like running in this case—did not affect cholesterol, while 160 minutes of aerobic exercise over 18 weeks led to a significant increase in good cholesterol (HDL).

Dr. Blumenthal says: 'You may not be able to reach the recommended 150 minutes per week, but if you can get close, you will notice tangible benefits on blood pressure, blood sugar, and cholesterol within two to three months.'

Use this plan for four weeks to make walking an indispensable activity. You will move a little each day at a moderate pace—feeling an exertion level between 5 and 6 on the Rating of Perceived Exertion (RPE) scale from 1 to 10—and gradually work up to 30 minutes of walking daily.

Experts suggest breaking walking into short periods to make it easier for you and to help build a sense of accomplishment each day. Start with short, enjoyable periods. This way, you can succeed in every walk and avoid frustration.

Week 1: Walk for 10 minutes daily at a moderate pace. If you prefer, split it into two 5-minute sessions. Remember that these short periods are specifically designed to help you build motivation; the focus is on maintaining a steady moderate pace to make each activity purposeful—rather than just increasing step count.

Week 2: Walk for 15 minutes daily at a moderate pace. Start your day with a five-minute walk in the morning, then another ten minutes later (or the reverse).

Week 3: Walk for 20 minutes daily at a moderate pace. You can walk ten minutes in the morning and another ten later, or walk a full 20 minutes at any time that suits you.

Week 4: Walk for 30 minutes daily. You can split it throughout the day as usual—if that's your pattern—or walk a full 30 minutes. Bonus: you'll exceed 200 minutes per week, and you'll notice significant benefits in lowering cholesterol.

After four weeks, when walking becomes a habit, start experimenting with different intensity levels. Walk faster for a few minutes, then slow down—practice interval walking. See Plan 3 below for ideas on how to do this.

Plan Three: Increase walking speed

To get additional heart health benefits, it is not necessary to start running or even walking extremely fast like race walkers (unless you want to!). However, increasing your walking speed even a little will enhance its heart benefits.

Research has shown that high-intensity aerobic exercise—with a perceived exertion rate of 5 to 8—effectively lowers LDL cholesterol and triglycerides. Dr. Blumenthal says walking at a very slow pace will have less effect, and advises reaching a speed of at least 3 miles per hour, and challenging yourself to increase to 4 miles per hour in some walks (or during short intervals while walking).